There are some foods that when you eat them, you feel at home. But because we often turn food that tastes rich and comforting, it can be easy to fall into a pattern of eating calorie and fat-laden meals regularly — this might be good for the soul, but it can present health problems over time.
Instead, you can lighten up your favorite comfort foods in a variety of ways, making them more suitable for everyday enjoyment. From sneaking in extra veggies to making simple ingredient swaps, favorites such as pizza, tacos, pasta, and more can be healthy and indulging. Try these healthy alternatives to traditional comfort foods.
Just by swapping a traditional pizza crust for a whole wheat option — or cauliflower crust — you can add important fiber and nutrients to your meal. Also, rethink the typical explosion of cheese and pepperoni. Use a lesser amount of cheese and choose a low sodium tomato sauce (or simply use olive oil) to reduce fat, sodium, and caloric intake.
When it comes to toppings, add as many vegetables as your heart desires, and throw in some lean proteins. Just make sure your crust is strong enough to handle whatever goes on top.
For a quick and easy upgrade, use whole wheat pasta noodles for your macaroni and cheese. Grocery stores now offer a variety of pasta alternatives, too, like noodles made from chickpeas, black beans, lentils, and more. When paired with a lightened up cheese sauce, this lighter macaroni and cheese is a dream come true. Instead of using cream, milk, and/or butter along with a generous amount of cheese, try lightening the load with vegetables.
Genius Kitchen recommends boiling potatoes, carrots, and onion, and then tossing them into a blender with a bit of the water they were boiled in. Mix this blend with nutritional yeast for a sauce that is thick, creamy, and still wonderfully cheesy.
Switching a standard russet potato for a sweet potato will reward fewer carbs, more fiber, and higher amounts of Vitamins A and C and calcium, according to the Cleveland Clinic. Regardless of the type of potato, the real trouble with baked spuds always lies in the standard toppings: cheese, butter, sour cream, and bacon.
If you must have bacon, try turkey or homemade veggie bacon. Instead of sour cream, use plain Greek yogurt. When it comes to cheese, just a sprinkle will do. Plus, add extra veggies like broccoli, onions, and even spinach if you please.
When the calendar says Taco Tuesday, try celebrating with healthier options. Because tacos are so customizable, they can easily be guilt-free. If you want to cut carbs, swap flour taco shells for corn — or even better, try lettuce.
Lettuce cups are the perfect vehicle for taco toppings. Use beans or lean proteins as a base, add a small amount of cheese and be more generous with toppings like onions, tomatoes, and lettuce. Swap sour cream for plain Greek yogurt, or embrace healthy fats by adding avocado, as was done in this recipe from EatingWell.
While cooking is forgiving of accidents, baking is strict and relies on precise measurements to get just the right texture and flavor. When switching ingredients to lighten up a cake, be sure to closely follow a recipe or utilize an ingredient-swap chart. According to Eat This, Not That! unsweetened applesauce, honey, and bananas are great replacements for sugar; bleached flours can be ditched for healthier coconut, nut, and whole wheat flours.
The "nice" cream trend has really taken off in recent years, and its benefits are aplenty. Rather than a tub of ice cream laden with added sugars and fat, "nice" cream is an excellent source of fiber and potassium, because it is made with one simple ingredient: frozen, pureed bananas. Plus, it's easy to create different flavors with other healthy ingredients like peanut butter, berries, cinnamon, or honey. In addition to tasting delicious and serving as a healthy alternative to ice cream, "nice" cream also makes use of the overripe bananas on your kitchen counter.
Making stir-fry at home is already a healthier and more affordable alternative to take-out. Take it to the next level by using brown rice or cauliflower rice, low-sodium sauces, lean proteins, and plenty of veggies. Choose a colorful mixture of vegetables to ensure you get a wide range of nutrients: bell peppers for potassium, carrots for Vitamins A, C and K, mushrooms for magnesium, broccoli for folate.
Fettuccini Alfredo is so delicious because it is dripping in butter, heavy cream, and cheese. But thanks to the help of cauliflower, this recipe from Food Network transforms this famous calorie-heavy sauce into a healthier alternative that is just as delicious. Plus, adding cauliflower gives you the benefits of folate, Vitamin C, and potassium. For added flavor and nutrients, add lean protein and broccoli.
By swapping ground beef for turkey or extra beans, your chili will be lighter and healthier but still full of protein. It also doesn't hurt to add in more vegetables like peppers, onions, and mushrooms for a wider variety of nutrients plus a more unique, delicious flavor.
While many fussy eaters might toss the tomatoes, lettuce, and onion to the side of their cheeseburger, you should pile them on if you're wanting a healthier option. But don't stop there. Opt for low-fat ground beef, or switch for a ground turkey or homemade vegetable patty.
Take it easy on the cheese, and try replacing iceberg lettuce with something more nutritious like romaine, spinach, or arugula. Don't forget the bun — go for a whole wheat bun or try a lettuce wrap to cut carbs.
This quick and easy sandwich is a staple comfort food in most homes, but it is heavy on the carbs, calories, and fat. HuffPost's Eating Well blog reported plenty of ways to lighten up this classic, from choosing more flavorful cheeses to reduce the amount needed by adding ingredients like spinach and tomatoes for a boost in nutrients. And, of course, be sure to make the carbs count by using a whole grain bread.
There is nothing quite as comforting as digging into a big bowl of mashed potatoes, but unfortunately, this dish is often made with loads of butter and cream or milk. As cauliflower reigns supreme as the ingredient for healthy food swaps, you can swap potatoes for a mashed cauliflower recipe like this one from Ifoodreal.
But white potatoes aren't a bad base, as these starchy vegetables are rich in potassium. Whether you go with cauliflower or potatoes, the easiest move is to cut way back on the butter and choose a low-fat milk. You can also mix in fresh minced garlic to amp up the flavor without relying on butter and cream.
How can you make a savory pot pie healthy? First, look at it as an opportunity to fill your meal with plenty of vegetables and lean protein. If you can't go without the traditional crust, use it only on the top of the pie instead of as the base, and bake the meal in a small dish that you can use as a bowl once cooled since there is not a bottom crust. If you're feeling more adventurous, the American Diabetes Association recommends using phyllo dough for a flaky top crust without the fat.