Inspiration And Expert Advice: Expert Columns

Healthy Fall Comfort Foods

Lara Rondinelli RD, LDN, CDE

My husband said to me the other day, “It’s about that time of year for a certain meal — salsa turkey meatloaf.” I used to love this recipe from my cookbook, but my love has waned a bit since I’ve eaten it a billion times per his request. I did stop making it when summer arrived, telling him it was a cold weather food. I realize now it’s also a classic comfort food.

Comfort foods are typically simple and delicious, but they also provide a feeling of warmth, security, and happiness. They can include meals such as meatloaf, smothered chicken, sweet potato casserole, mac and cheese, chili and chicken noodle soup. Comfort foods don’t usually fall on the list of healthy foods for people with diabetes, though. However, comfort foods can be modified from their original version to be healthy and delicious. Here are a few examples:

Meatloaf

Traditional meatloaf uses meats like ground beef, pork, and veal. You can dramatically reduce the saturated fat by substituting lean ground turkey for the other meats. In the salsa turkey meatloaf recipe (below), the salsa is a convenient way to add flavor and keep the meatloaf moist. In addition, onion and garlic also boost flavor. Mix it all together and you can prepare this meal in about 10 minutes. While waiting for it to bake you can make a side of green vegetables such as green beans or asparagus.

Mac and Cheese

Traditional macaroni and cheese is loaded with carbs and saturated fat. Although this dish takes some work become healthier — it can be done. Start with whole-wheat pasta instead of white pasta (or another lower-carb pasta) and then substitute reduced-fat cheese and fat-free half-and- half for regular cheese and whole milk in the recipe. When you’re done preparing the mac and cheese, try adding a substantial amount of steamed, chopped broccoli or chopped spinach to the dish. This way you can increase your fiber and reduce your portion of pasta and carbs.

Chili

Chili can easily be transformed into a healthy food. You can decrease the fat by substituting the ground beef with lean ground turkey or try a chicken chili with skinless, boneless chicken breasts. You can boost fiber by adding more veggies and beans. You don’t have to use kidney beans in chili — try adding black beans or great Northern beans for a change. Experiment with extra veggies such as carrots, zucchini, green peppers, and onions.

Sweet Potato Casserole

Sweet potatoes are such a healthy food, full of vitamins A and C and fiber. However, sweet potato casseroles are often loaded with sugar from brown sugar, maple syrup, and sometimes even marshmallows. For a leaner casserole, take multiple sweet potatoes and pierce sides with a fork. Place on oven rack and roast at 400 degrees F for about 1 hour. Take potatoes out of the oven, scoop out insides, transfer to a casserole dish and top with a little bit of SPLENDA® Brown Sugar Blend (if desired) and chopped pecans. Place under broiler for a few minutes for a caramelized topping. The roasting of the sweet potatoes brings out the natural sweetness and makes for a delicious side dish!

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