Healthy Comfort Foods
Seasonal depression and overeating can hit you like a ton of bricks…Once the months grow colder, it can be easy to slip into unhealthy habits. Finding comfort in food is a mechanism many of us use to get through the most challenging months of the year. We have all been there!! But don’t worry, comfort food can be part of a healthy lifestyle when done the right way. Chili, chicken noodle soup, hot chocolate, and stews are some things that come to mind when I’m trying to survive a New York winter. You can always put a healthy spin on these recipes so you can stay warm, find comfort, and not feel the guilt! Making your own meals is the best way to avoid high sodium products…especially when it comes to items like soups or canned veggies. Fresh or frozen is the best way to go. Try making your own chicken stock, or use fresh veggies in your chili over canned items. If you are using a canned item, try to find the low sodium version. With canned veggies and beans, you can always rinse them well before use, to rinse off some extra salt. The 2020-2025 Dietary Guidelines for Americans recommend that we consume less than 2,300 mg of sodium per day. For reference, this is equivalent to ~1 teaspoon of salt. Always check your nutrition facts labels, as sodium can add up quickly and is hidden in a lot of foods.
Focus on your emotions while eating. Am I eating because I am depressed, or because I am actually hungry? Try to focus on non-food based stress mechanisms for those times when you feel the need to “eat your emotions”. Get your nails done, take your dog on a walk, get a cup of coffee with friends, or watch your favorite movie. It can be easy to reach for the ice cream on days when you aren’t feeling your best. Rather than using food as a coping mechanism, try to replace this with an activity that brings you joy. Just remember, spring is only a couple of months away, and we will make it through! We are all in this together.
Turkey Chili Recipe
Ingredients:
1 Tbsp olive oil
2 pounds ground turkey
2 cups coarsely chopped onions
2 Tbsp chopped garlic
1 large sweet red pepper, coarsely chopped
1 cup celery, chopped
1 jalapeno pepper, finely chopped
1 Tbsp oregano
2 bay leaves
3 Tbsp chili powder
2 tsp ground cumin
3 cups diced tomatoes
2 cups low sodium chicken broth
2 cans (15 oz) low sodium kidney beans, rinsed and drained
Directions:
Heat the oil over high heat in a large pot and add ground turkey. Cook until lightly browned.
Add the onions, garlic, peppers, celery, oregano, bay leaves, chili powder, and cumin. Stir together. Cook for about 5 minutes.
Add the tomatoes and chicken broth. Bring to a boil. Reduce heat and simmer. Stir occasionally for 15 minutes.
Add the beans and cook. Stir occasionally for 10 minutes. Serve in bowls. Add low fat cheddar cheese or sour cream , if desired.
