{"id":35279,"date":"2020-10-19T16:32:16","date_gmt":"2020-10-19T22:32:16","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=35279"},"modified":"2024-07-23T14:31:51","modified_gmt":"2024-07-23T20:31:51","slug":"fall-comfort-foods-that-are-also-good-for-you","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/fall-comfort-foods-that-are-also-good-for-you\/","title":{"rendered":"Fall comfort foods that are also good for you"},"content":{"rendered":"
<\/div>

Leaves have fallen, days have shortened, the air has chilled. Fall is here, and it\u2019s a perfect time for warm, filling comfort foods that are also good for you.<\/p>\n

\u201cWith comforting, nourishing foods, you can satisfy your tastes and support your health through the changing weather,\u201d said Pam Wooster, a registered dietitian nutritionist at UCHealth Yampa Valley Medical Center.\u00a0<\/strong><\/a><\/p>\n

\"fall
Soups can be an easy and healthy fall comfort food. Photo: Getty Images.<\/figcaption><\/figure>\n

Soup season: simple vegetable\u00a0<\/strong><\/h2>\n

The cool, dark evenings of fall are a perfect time for soups. From pureed soups, such as carrot ginger or tomato, to chunky soups, such as chilis and stews, there\u2019s something for everyone.<\/p>\n

\u201cSometimes people stay away from soups because they think they\u2019re hard to make, but they\u2019re actually very easy,\u201d Wooster said.<\/p>\n

For simple vegetable soup, drizzle a little olive oil in a pot and saut\u00e9 any vegetables you have on hand, such as carrots, celery, onion and garlic. Brown meat if desired, and add in dried herbs and a bay leaf. Next, add in a cup of your liquid \u2013 vegetable, chicken or beef broth, or milk for a creamy soup \u2013 and deglaze the pan by scraping the flavorful bits from the bottom. Add the rest of your liquid, and you\u2019re done.<\/p>\n

\u201cDifferent ingredients may take more or less time to cook,\u201d Wooster said. \u201cPotatoes and carrots may need to cook longer, but green beans and squash can be added later so they\u2019re not overcooked and mushy.\u201d\u00a0<\/strong><\/p>\n

Hearty salads<\/strong><\/h2>\n

Shake up your salad options by starting with sturdier greens, such as kale, and chopping them up with vegetables such as broccoli, Brussel sprouts, cauliflower and carrots. Add beans or shredded meat for protein and a little fruit for sweetness, then garnish with nuts and seeds. Dress with seasoned garlic oil and balsamic vinegar.<\/p>\n

Or make a slaw with red and green cabbage, carrots and apples, and a dressing of olive oil and vinegar or lime juice.<\/p>\n

\u201cSlaws are really versatile,\u201d Wooster said. \u201cYou can throw them on burgers or street tacos.\u201d\u00a0<\/strong><\/p>\n

Warm oats<\/strong><\/h2>\n

It\u2019s the season to wake up to a hot bowl of oatmeal, which is easy to make with oats, water or almond milk, and toppings such as berries, nuts and seeds. The best part? Oats help support gut health, which can help you ward off sickness.<\/p>\n

\u201cIf we maintain a healthy gut, we maintain a healthier body and won\u2019t succumb to illness as easily,\u201d Wooster said.<\/p>\n

Nutritious casseroles: Harvest Chicken or stuffed bell peppers<\/strong><\/h2>\n

Casseroles aren\u2019t just about gooey cheese and heavy meats. Lighten up your favorites by replacing pasta with ribbons of eggplant, zucchini and yellow squash, or swapping in bean pasta for another nutrient profile.<\/p>\n

Wooster recommends trying a \u201cHarvest Chicken Casserole.\u201d Fill a baking dish with chicken, chopped sweet potatoes, cooked brown rice, garlic, onion, thyme, cranberries, almonds and chicken broth, and enjoy the fragrant aroma as the flavors meld together.<\/p>\n

Or stuff bell peppers with rice or farro, browned turkey meat, and beans, smother in a simple tomato sauce, then bake and garnish with herbs.<\/p>\n

Don\u2019t forget the, an egg-based casserole that lends itself to a variety of add-ins. For fall, try one with butternut squash, kale and sage.<\/p>\n

Sweet comfort food<\/strong><\/h2>\n

Make your own turmeric tea with almond milk, cinnamon, ginger, vanilla, black pepper, turmeric and a touch of maple syrup for a warming fall drink. Or, enjoy homemade hot cocoa with cocoa powder, honey and your milk of choice.<\/p>\n

Baked apples or a mug of apple cider are fall-worthy desserts and can fill your house with the aroma of the season.<\/p>\n

\u201cWhen you have apple cider on the stove and smell that cinnamon, it can make you think of foods you\u2019ve enjoyed and brings back good memories, and that nourishes the body, too,\u201d Wooster said.<\/p>\n","protected":false},"excerpt":{"rendered":"

Leaves have fallen, days have shortened, the air has chilled. Fall is here, and it\u2019s a perfect time for warm, filling comfort foods that are also good for you. \u201cWith comforting, nourishing foods, you can satisfy your tastes and support your health through the changing weather,\u201d said Pam Wooster, a registered dietitian nutritionist at UCHealth […]<\/p>\n","protected":false},"author":2163,"featured_media":35283,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[9187,4415],"class_list":["post-35279","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-readysetco","tag-recipes"],"acf":[],"yoast_head":"\nFall comfort foods that are also good for you - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Fall is here, and it\u2019s a perfect time for warm, filling comfort foods that are also good for you. 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