Healthy comfort food for the colder months

culled from:.tescohealthandwellbeing.com

As the seasons change, we start to see a difference in the foods we choose. Salad days are behind us and our taste buds start to crave warm, comfort foods. It’s very easy to overeat and fill up on snacks so here’s how to make sure you have healthy comfort food to get you through the autumn and winter.
Traditionally, this is the time of year when we are most likely to gain weight. Due to the cold weather and dark evenings, many of us aren't as active as in Summer and our bodies crave heartier food in satisfying portions. There’s nothing wrong with craving comfort food as long as you keep it as part of a healthy meal plan. These foods contain essential vitamins and minerals to keep us healthy and to stave off winter illnesses like colds and flu. As long as you make healthy choices and watch your portion sizes, you can enjoy the best comfort food the season has to offer. Here are some ideas on how to keep your cold weather comfort food healthy.

Healthy foods that satisfy

Lean meat, poultry and fish: Protein foods like meat, poultry and fish make a meal filling and satisfying. They also contain iron, zinc, B vitamins and magnesium. All of which help to keep you strong and healthy in winter. Think casseroles, curries, fish pie, shepherds/cottage pie and Irish stew.
Try this recipe: Irish Stew

Root vegetables: Dense root vegetables add bulk and fibre as well as a range of vitamins and nutrients (Folate, vitamins A, B and C). Carrots, potatoes, sweet potatoes, beetroot, turnips, parsnips, etc. Add them to meat dishes or roast them in the oven for a tasty side or vegetarian dish.
Try this recipe: Spiced Lentil Soup

Beans/legumes: Like root vegetables, beans and legumes add bulk and fibre as well as important complex carbs to keep you feeling full. These are the ‘good carbs’ so are fine to include on your list of healthy comfort food. Legumes also include folate, potassium, iron and magnesium, all of which are essential for good health. Examples of beans and legumes to use are: Chickpeas, butter beans, kidney beans, peas, broad beans, lentils. You can add these to soups and stews to make them heartier and more filling.
Try this recipe: Bean Chilli With Rice

Cruciferous vegetables: These are mainly green leafy vegetables and are packed full of nutrients including calcium, vitamin A, vitamin C, and iron. They also have high levels of antioxidants ideal for boosting your immune system and staving off illnesses. Winter cabbage, broccoli, kale, and cauliflower all make excellent side dishes or accompaniments to meat or fish.
Try this recipe: Chicken And Broccoli Gratin

Nuts: These are a seasonal winter food and are good for including in healthy winter recipes or eating on their own. Nuts like almonds, hazelnuts, walnuts and Brazil nuts are high in protein, meaning a small amount will satisfy. They are also high in vitamin B12 and Omega 3 fatty acids, making them an excellent ‘brain food’.
Try this recipe: Chocolate Porridge With Hazelnuts And Dried Cherries

Grains: Whole grains contain fibre and complex carbs, meaning they can satisfy that cold weather carb craving and fill your stomach too. Grains are rich in B vitamins and minerals like magnesium and selenium which help to strengthen the nervous system. A slice or two of wholegrain bread with a warming bowl of soup is one of the best comfort foods on a cold winter’s day.
Try this recipe: Cheese And Tomato Omelette With Wholemeal Bread

Healthy comfort food tips

Here are a few quick tips to help you keep your winter cooking healthy, meaning you can weather the winter without weight gain and stay strong against colds, flu and other illnesses.

• Trim visible fat off meat: You can keep your autumn and winter dishes heart-healthy by trimming any visible fat off meat before cooking.
• Weigh and measure your ingredients: It’s tempting to overeat in cold weather so weigh and measure your ingredients and practice portion control.
• Skim fat from the top of soups and casseroles: Another way to keep your heart healthy. If you can, leave the dish to cool and the fat will float to the top so you can skim it off easily.
• Save stock for later use: If you have been cooking a chicken or a joint of meat, pour the juices into a jug, leave to cool and remove the fat. You can use the stock for delicious gravy or as a base for soups or stews.
• Swap potatoes for mashed root vegetables: Cut back on starch and add more taste. Try cottage or shepherd’s pie with a root vegetable mash topping. You may find you prefer it!
• Bulk up dishes with veg and legumes: This is a budget-friendly tip too. Cut back on meat and add extra veg. This work well for stews, casseroles, curries, chilli and spag bol.
• Swap butter and cream for skimmed milk and natural yoghurt: If you like a little moisture with your mash, skip the butter and cream and try a little skimmed milk or natural yoghurt instead.
• Make a tomato-based sauce instead of a cream sauce: Choosing nutrient-rich tomato-based sauce for your healthy winter recipes will halve the amount of fat and calories and is better for your heart. Tomatoes are rich in all kinds of nutrients and are healthier than a stodgy cream sauce.

By making healthy choices in winter, you can enjoy the best comfort food while staving off the worst of the cold weather. Remember to always track your food intake in your Food Diary and follow a healthy meal plan. Don’t forget to take some exercise and track it in your Fitness Diary. There is something very satisfying about wrapping up well and taking a bracing walk in cold weather before returning home to a nice hot meal, don’t you agree?

Store cupboard essentials

Winter brings some extreme weather and sometimes it can make getting to the supermarket impossible. Keeping your kitchen stocked with dry, tinned or frozen ingredients will help you to whip up many healthy winter recipes without too much trouble. If the weather becomes too inclement to go out, it’s useful to keep these essentials handy:

Tinned tomatoes	Tinned beans
Dried pulses/legumes	Spices
Dried Herbs	Stock cubes
Tinned veg	Rice/pasta
Wholemeal flour	Yeast