Food Friday: Comfort Food

I think we could all use a little comfort food after this week. 

We turn to comfort foods when we are stressed, sad or lonely. I know lots of people felt this way after this week’s presidential election, especially women. So I am here with some ideas for healthy comfort food. 

Comfort foods are traditionally loaded with simple or refined carbohydrates. Classics include baked goods like muffins and pie, heavy savory food like french fries, mashed potatoes and spaghetti and meatballs. They are filling, warm and associated with good memories. How can you make some of your own without going into a carbohydrate coma and feeling worse after you’re done ? 

I suggest starting with some hot tea, dressed nicely with lemon and and a little agave. This might be all you need. A savory alternative is a hot chicken broth, made easily from jarred organic broth mix which is readily available in standard grocery stores these days. 

If you need more, and you need it quickly, consider homemade popcorn with olive oil, salt, herbs, lemon pepper, or nutritional yeast. (The nutritional yeast is something you’ll have to get at your local organic foods store.)

If you can take the time to prepare something, be strategic. We will go with the traditional items, just tweaked for the cause of health. 

Muffins:

Try my fruit muffins 2.0 HERE  and use gluten free flour or whole wheat flour, depending on your tolerances. Try cutting the sugar. 

Pie: 

Try a Paleo nut crust with a fruit that doesn't need much sweetening. Plums come to mind. When I thaw frozen pie fruit out of season, I do so in a large nonstick frying pan, and pretty much get the water poured or boiled off, and the filling made. How about Paleo pumpkin pie made with coconut cream ? 

Here’s some recipes: 

https://elanaspantry.com/paleo-pumpkin-pie/

http://blog.paleohacks.com/pumpkin-pie-recipe/#

These recipes are for YOU. Don’t expect to serve a huge room of extended family these healthy alternative recipes and not get some comments about how they are different. They are different in that the crust is not the same and the fillings are less sweet. But they are treats you can feel good about. A brief search on Pinterest will yield dozens of Paleo pumpkin pie recipes. 

French Fries: 

This is easy: Crispy baked or broiled sweet potato fries made with coconut or olive oil. The key is in the cut. Sharpen your knife. Make them uniform. If you are brushing them with olive oil, make them thin, so high heat is not required. I recommend a large cookie pan lined with parchment. Lay the fries in a single layer brushed with oil and salted with kosher salt. The add pepper or herbs as desired. Bake at 375 in the upper half of oven until they are beginning to crisp. Dip in paleo or home made olive oil mayonnaise instead of sugary ketchup. Aioli sauce would also be nice. You may cook them in a hotter oven if you use coconut oil, but watch them carefully. 

Mashed "potatoes": 

Here you can try the now famous FAUX potatoes which are made with cauliflower. Wash and cut a whole head of cauliflower, cook until fork tender. You may steam, boil, or roast it. Then blend with a tablespoon of healthy fat like olive oil or a little butter, add salt or pepper to taste. Some people add a little garlic puree, but that is optional. Garnish with turkey bacon bits, and maybe chives. 

"Spaghetti" and meatballs: 

This gives you the chance to try Zoodles, or zucchini noodles. Use a peeler, or a special tool widely available in the kitchen gadget section of major stores. They cook quickly, so beware and do them last. Make the marinara sauce and meatballs of your dreams, the simply have them over the well drained Zoodles. 

I hope you have a nice comforting weekend. 

Food Friday: Autumn Squash

Like comfort food ? Squash is a healthy choice. 

When made correctly, squash is rich, velvety and filling. it can be sweet or savory. It is low glycemic and nutrient rich. Squash keep well. I keep mine right on the stone floor of my kitchen. I think they look pretty. 

It takes some doing to safely open squash. After all, they are made to withstand winter to deliver their seeds into the spring. When you are opening harder squash, be careful. Use a sharp knife, perhaps a mallet, a stable surface and good technique. A good idea is to carefully “set" your knife into the skin, then use the mallet, perhaps over a towel, to tap the knife into hard thick rind. Oftentimes if it opens a little you can crack it the rest of the way with a little leverage. 

Squash can be baked, roasted or steamed. It depends on your constitution and your taste. 

If you have time and little motivation, simply scoop out the seeds and bake the halves as is. This would be in a medium oven ( 350 degrees F) until soft. 

If you have less time and more patience, cut the squash into smaller pieces and perhaps get rid of the skin by either carving it off or scooping the meat out. Then roast on a pan at about 425 until carmelized. 

When you bake or roast, use olive oil, coconut oil, or butter onto squash before you cook. You may also salt and pepper in the beginning. If you want to add a little brown sugar, do it after the squash is mainly cooked and turn down the temp to at least 350 or lower since sugar burns easily. Watch it carefully until the sugar is melted but not burned. I line all pans with parchment paper to make for easy clean up. 

Roasted or baked squash can then be eaten as is, or blended with toasted nuts, craisins, or other dried fruit, diced fresh fruit like apples, and then rebaked slowly. It can be made into soup or blended into a dish like mashed potatoes. 

If you have little time, cube the squash into 1-2 inch pieces and steam it until tender. It will cook quickly, but have a less roasted earthy flavor. You may then use it any way. 

All squash, regardless or size or coloration, are members of the same family, curcurbitae. This is remarkable when you consider all the different flavors. Some of the meat is bright yellow, and makes “ spaghetti squash” fit for a marinara sauce. Some is deep red and full of vitamin A, and other flesh is sweet, orange and suitable for making pie: pumpkin pie ! My favorite is the humble butternut, simply because of it’s wonderful taste. And since I have neither time nor patience, I pick the longest thinnest ones I can find and slice them into big “coins”  about 3/4 inch think. I then roast them with bittern a pan with parchment and let people peel of the skins themselves. 

Enjoy the hearty food of fall !