How to Make Your Favorite Comfort Foods More Nourishing

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There is something magical about comfort food after a long day in the sun. If you want to start looking at comfort food through a wellness lens, think about adding ingredients that help you feel energized, satisfied and ready for your next beach walk or weekend adventure. Here are six small changes you can make to increase fiber, protein, vitamins and minerals without taking away the flavors you love.

1. Mac and Cheese With a Protein Boost

Mac and cheese can fit right into your nutritional goals. Choose whole-wheat or legume-based pasta, then stir the vegetables directly into the sauce. Cauliflower, broccoli, peas and roasted squash blend surprisingly well with cheese and create a creamier texture. 

For extra staying power, mix cottage cheese into the sauce before baking. Cottage cheese is naturally rich in protein. Higher-protein meals can help you feel fuller longer, which is especially helpful if you are active outdoors. Cottage cheese’s versatility also makes it perfect to pair with various ingredients like almonds, pumpkin seeds, eggs, cucumber or toast.

2. Ice Cream Cravings Without the Crash

Sometimes comfort food means dessert. Instead of fighting the craving, make it work for you. Blend frozen banana with Greek yogurt and a splash of milk for a creamy soft-serve texture.

Then add cocoa powder, strawberries or mango. 

You still get the cold, sweet satisfaction of ice cream, but with more protein and nutrients and less added sugar. Enjoy it slowly on the patio after a beach day, and it can feel every bit as indulgent as traditional ice cream.

3. Mashed Potatoes That Keep the Comfort

Mashed potatoes often get a bad reputation, but potatoes themselves are one of the best sources of potassium and other nutrients. The trick is to keep some of the potato’s natural goodness by leaving part of the skin on and reducing the amount of added butter and cream. 

Try mashing potatoes with plain Greek yogurt, olive oil and roasted garlic. For even more nutrients, blend in steamed cauliflower. The flavor stays mild and creamy while the fiber content increases.

4. Grilled Cheese That Loves You Back

A classic grilled cheese is one of the easiest comfort foods to upgrade. Start with whole grain bread for extra fiber, then keep the melty cheese but add nutrient-rich fillings such as tomato slices, spinach, mushrooms or avocado. Adding different layers of flavor is a good way to boost this classic meal.

The additions also help turn a simple snack into a more balanced meal. Avocados, especially, can be good for you in a lot of ways. Studies suggest they can improve cardiovascular health, help you manage your weight, enhance cognitive function and improve both digestion and skin health. Pair your sandwich with a bowl of vegetable soup or a salad instead of chips, which can add more fiber and nutrients while still giving you the comforting grilled cheese experience.

5. Pizza Night, Beach-House Style

Pizza can absolutely stay on your menu. Start with a whole-grain crust or a cauliflower-and-whole-grain blend, then think of toppings as an opportunity for extra nutrients. Pile on colorful vegetables such as bell peppers, mushrooms, onions, arugula and tomatoes. 

Add a lean protein like grilled chicken, tuna or white beans, and use a moderate amount of cheese rather than covering the entire pie. Finish with fresh basil and a drizzle of olive oil for that relaxed coastal feel.

6. Pancakes That Fuel Your Morning Surf

Pancakes are a beloved weekend breakfast, and they can become much more nourishing with a few tweaks. Replace half the flour with oats, add mashed banana or pumpkin and include an egg or a scoop of cottage cheese in the batter for extra protein. 

Top your pancakes with berries, yogurt and a drizzle of nut butter instead of a flood of syrup. 

Berries provide fiber, and they’re known for being high in antioxidants, while yogurt adds protein and calcium. 

The Beach-Lover’s Comfort Food Formula

Keep the comfort food you love, add a source of protein, include a colorful plant food and choose a whole grain when possible. Comfort food is supposed to make you feel good. With a few thoughtful additions, it can support your energy, your wellness goals and your adventurous lifestyle while still tasting like the foods you have loved for years.