Fall Comfort Foods - A Healthier Way

Happy Fall, Y'ALL! 

As the days get shorter and the outside temperatures drop, your favorite comfort foods will end up on this week's menu plan. I am not a fan of the cooler weather, but I embrace all things cozy.

I dig out the big soft fluffy blankets, shake the dust out of my slippers and rotate through all my favorite hooded sweatshirts and yoga pants. I do not drink pumpkin spice (gasp!), but I love its smell in candle form.

You may become less active this time of year unless you are a winter sports enthusiast. If you are more like me and prefer movie marathons and reading books, you may have to watch how often comfort foods end up on your weekly meal plan.

If you have been working toward healthier food choices, do not fret! There are a few easy things to remember when trying to keep the fat and calories out of your favorite dishes.

1. Google or Pinterest your favorite dish but place healthy in front of it.
   "Healthy stroganoff," and watch the magic unfold before your eyes.
2. Check the recipe for added flour or sugar. If it calls for flour, flour is used to thicken the dish. Try leaving it out and cutting the liquid down to start. If you like the creamy white look, add a couple of tablespoons of sour cream, heavy whipping cream, or full-fat half-and-half. Leave out "small" amounts of sugar or use a sugar substitute.
3. If you try to avoid dairy, try coconut cream or coconut milk: This combination brings out a thicker and creamier taste without the dairy.
4. Blending avocado makes a nice creamy texture while adding healthy, anti-inflammatory fats.
5. Try searching for a broth version of a cream soup.
6. Add fiber in place of pasta, quinoa pasta for added protein and fiber. Whole grains like brown rice, barley, quinoa, or any others that are unprocessed and unrefined will add extra vitamins and minerals.
7. Add spices, and not only will it taste better, but it will be better for you. Oregano aids digestion. Parsley will help your liver detox. Add pepper to boost the nutrient availability of herbs and spices, and turmeric is a natural anti-inflammatory spice.

White chicken chili has been a favorite in the Torok house for years. Slow cookers are the bomb for busy mommas who love dishes they can dump in the pot and have them turn out great. Another benefit to the slow cooker is that if the kids are in sports or after-school activities, you can feed them before or after they get home. 

White Chicken Chili
A bowl of this healthy white chicken chili packs a whopping 22 grams of protein in each serving and is appropriate for a diabetes-friendly diet. Consider topping this white chili with Greek yogurt instead of sour cream to reduce calorie and fat content while still getting a creamy texture.
Active: 20 mins Total: 2 hrs 20 mins Servings: 8

White Chicken Chili

Ingredients

3 (15-ounce) cans of no-salt-added Great Northern beans, rinsed and drained
4 cups of reduced-sodium chicken broth
1 pound skinless, boneless chicken breast halves
2 cups finely chopped onions
1 ½ cups chopped desired-color sweet peppers
2 4-ounce cans of diced green chile peppers, undrained
4 cloves garlic, minced
2 teaspoons ground cumin
1 teaspoon dried oregano, crushed
½ teaspoon salt
¼ teaspoon cayenne pepper
1 ½ cups shredded Monterey Jack cheese (6 ounces) (Optional)
1 (7-ounce) container of Plain fat-free Greek yogurt
1 bunch of fresh cilantro leaves

Directions

Step 1
In a 4- to 5-qt. Slow cooker combine beans, broth, chicken breast, onions, sweet peppers, chile peppers, garlic, cumin, oregano, salt, and cayenne pepper. Cover and cook on low for 4 to 5 hours or high for 2 to 3 hours.

Step 2
Remove chicken; shred using two forks. Return shredded chicken to the cooker. If desired, top servings with cheese, yogurt, and/or cilantro.

Nutrition Facts
Serving Size: 1 1/2 cups each
Per Serving: 239 calories; protein 21.7g; carbohydrates 31.7g; dietary fiber 10.3g; sugars 4.9g; fat 2.9g; saturated fat 0.4g; cholesterol 41.4mg; vitamin a iu 144.8IU; vitamin c 89.3mg; folate 29mcg; calcium 128.1mg; iron 2.9mg; magnesium 74.6mg; potassium 771.5mg; sodium 581.8mg.
Exchanges: 2 lean protein, 1/2 starch, 1/2 vegetables
© Copyright 2022 EatingWell. All rights reserved.
Printed from https://www.eatingwell.com 09/11/2022

If you still need additional ideas, you can try these links. Fall does not have to undo all your hard work. Besides, the holidays will be here before we know it, you should save room for cookies. :)

I am just an email away if you need additional help altering recipes or have other questions!

33 Healthy Slow Cooker Recipes that make themselves.

https://www.goodhousekeeping.com/food-recipes/healthy/g1364/myplate-inspired-slow-cooker-dinners/?slide=2

Falling for fall recipes.

https://www.yourweightmatters.org/falling-for-fall-recipes-tasty-and-nutritious-meal-ideas/?eType=EmailBlastContent&eId=b50aee7e-9682-417b-ae4f-0b1f3a4df069