We all love comfort food, especially for its warming effect on the body in the winter chill. That said, a diet of mac n’ cheese, mashed potatoes, fried chicken and dinner rolls won’t do anything for our waistlines.
To find some skinnier alternatives to those less-than-healthy comfort staples, we asked Barbara Linhardt, MS, RD, founder ofFive Senses Nutrition，为菜单快速改头换面。这是她建议加热冬季食品的建议。享受！
烤甘蓝
While you’re body is seeking out an extra starch or carb serving to keep you warm, drop some roasted brussels sprouts on your plate instead — which are a great source of fiber, cancer-fighting antioxidants, and vitamins (notably C and K). “You can also get some healthy mono-unsaturated fat from a drizzle of canola oil,” says Linhardt. “I use canola oil when roasting and baking, because it holds up better under high heat.” And since half your dinner plate should ideally be vegetable-based, this dish will help.
Linhardt’s recipe:“淋上1-2汤匙的低芥酸菜籽油，上面切成两半的布鲁塞尔芽，然后轻轻撒上盐和胡椒粉，然后以400度（Farenheit）烘烤，直到它们开始变成褐色并酥脆。您甚至可以再加一点香醋，以添加一些叮咬。”
花椰菜泥
在寒冷的几个月中，这可以取代您传统的土豆泥面。
林哈特说：“泥或捣碎的花椰菜甚至具有与好土豆泥的颜色相同的颜色和质地。”那和超级食品也有好处。花椰菜也是纤维，C，K和叶酸等维生素以及抗氧化剂的重要来源。也许是最大的奖金？一杯土豆泥可以吸引200卡路里，一杯捣碎的花椰菜只能含有大约一半。
Linhardt’s recipe:“Steam the cauliflower until tender and then puree until smooth in a blender with olive oil, milk, and a touch of butter. With a little salt and pepper (and wasabi if you like things spicy), mashed cauliflower can fool even the most ardent potato lover.”
LENTIL SOUP
Creamy soups like clam chowder can be loaded with saturated fat, which shouldn’t exactly comprise a staple in your smart-eats winter regimen. Sup lentil soup as a better alternative: “To put it simply, you can prepare your favorite veggie soup and just add in lentils,” says Linhardt. “Not only is lentil soup the ultimate comfort food but it is filled to the brim with vitamins and minerals, protein, and fiber.” Linhardt suggests dried lentils, which are cheap and cook up much faster than most beans, so you can prepare lentil soup faster than other bean soups. Plus, if you make the soup at home, you’re cutting out a lot of the sodium content.
Linhardt’s recipe:“我通常会用一些红辣椒片和香料（如百里香或迷迭香）炒胡萝卜，洋葱和芹菜。随意使用蔬菜冒险，例如添加韭菜，胡椒粉或羽衣甘蓝等最喜欢的蔬菜。然后，在加入小扁豆之前，我将蔬菜混合物与水和月叶混合在一起。煮沸，让它煮至扁豆柔软，汤加浓。”
SPAGHETTI SQUASH AND SAUCE
We all love pasta. It’s what Carb Heaven tastes like for the savory-loving folks. By subbing squash for your noodle, you’re looking at 30 calories per cup compared to a whopping 220 calories per cup for the real deal. “Marinara sauce still provides a great source of lycopene, an antioxidant linked with decreased risk of prostate cancer,” says Linhardt, saying that when you must opt for regular spaghetti, still be smart. “When you feel like having real pasta, go for it, just try to choose whole wheat pasta, and make sure vegetables are the main player in the pasta mix, while pasta is just the side.”
Linhardt’s recipe:“将意大利面条壁球切成一半，用菜籽油淋上毛毛雨，然后以450度烘烤肉，直至变软。冷却后，将南瓜束碎片与煮熟的marinara酱和蔬菜混合在一起。我倾向于炒蔬菜的任何东西 - 有时是西兰花，有时是冷冻的菠菜。撒上少许帕玛森奶酪，并在混合物中添加瘦蛋白质源，例如土耳其或虾。”
SAUTÉED COLLARD GREENS
Instead of making fatty traditional southern-style collard greens with ham and bacon, choose a skinnier option to rock your dinner plate this winter. Collard greens are rich in almost every vitamin and mineral you can think of, says Linhardt. “They’re a great source of vitamins A, C and K, as well as calcium and folate. Although calcium found in vegetable sources is less well absorbed than dairy calcium due to phytates, collards are still one of the richest sources of calcium for lactose-intolerant or vegan individuals.”
Linhardt’s recipe:“I love to roll up the collard green leaf, and then cut thin slices horizontally to make ribbons. Then I sauté garlic, red peppers, and onions in a pan of olive oil, and add my collard greens. Once they are starting to turn green, I add in a little low-sodium veggie stock and a tiny smidge of butter. Finally, I let the collard greens cook slowly until they’re more tender and less bitter.
HOT COCOA
惊喜，惊喜：您可以消除这种（聪明）的放纵，以取得甜蜜的修复，代替碳水化合物，精致的糖钉，例如山核桃派，巧克力蛋糕或糖饼干。Linhardt说：“可可发现的类黄酮与心血管健康以及肥胖和预防癌症有关。”“哦，很美味。”
Linhardt’s recipe:“将无加糖的可可粉与低脂牛奶或非乳脂混合，然后在低火中加热。我通常会一次添加一点点的纯香草提取物和一点点糖，并在此过程中进行口味测试，直到略带甜味为止。”
Here are some more healthy comfort food recipes to try:
Chickpea Cauliflower Rice Bowl
意大利面条壁球泰式
德克萨斯州烤意大利面条南瓜
枫木玻璃布鲁塞尔开胃嘴和火腿和玉米
小扁豆红薯菠菜炖肉
