Crave Comfort?

'Tis the season for colder temperatures, shorter days and comfort food cravings.  

Smelling, seeing and tasting these delights – often foods we ate when we were young – can bring up warm and nostalgic feelings. Research shows that with the first bite of foods we regard as comfort foods, our brain releases dopamine, further strengthening our emotional bond with these childhood favorites.  

"It's true that in the colder months, people fall into routines with food," says Christina Vollbrecht, a chef educator at University of Vermont Medical Center. "People stick with what they're familiar with." That often means breaking out the lasagna and casserole pans or filling up on generous portions of meat with heaps of buttery mashed potatoes. 

But it’s possible to find warm, satisfying meals that aren’t unhealthy, often by just making a few substitutions. And the more we can eat healthfully most of the time, the less the true indulgences at the holidays will catch up with us. 

Here are some tips and recipes that will leave you feeling cozy and content.  

Lean in on Root Vegetables 

Local produce can be hard to find this time of year, but root vegetables are everywhere. Beets, squash, turnips, and carrots are particularly satisfying when roasted or grilled, which brings out their rich flavors. They are also a hearty addition to soups and stews. Rich in antioxidants, they also help fight inflammation.

Aim for More D Days 

Between November and March, getting adequate amounts of vitamin D from outdoor sunlight is next to impossible in our region. Not only is Vitamin D vital for bone health, low levels of Vitamin D may cause fatigue, bone pain and depression. Try adding milk or soy milk to a warm bowl of oatmeal; oatmeal itself is also high in Vitamin D. Salmon adds a boost of D and filling protein to a salad; mushrooms added to scrambled eggs increases both the vitamin D and the flavor.

Make a Lentil Note 

Packed with B vitamins, magnesium, zinc, and potassium, lentils contain more than 25% protein, making them an excellent meat alternative. They are also a reliable source of iron and can be used to make soups, chilis and side dishes heartier.

When in Doubt, Make Soup  

Soup recipes allow for the addition of abundant vegetables to your diet, and nothing says coziness like a warm bowl of soup. Add canned or dried beans or lentils to your soup for fat-free protein and fiber, which slows digestion, controls blood sugar and curbs hunger.

Throw in the Leafy Greens 

When paired with beets, squash or grilled chicken, leafy greens in a salad, slaw or side dish can be surprisingly satisfying. Plus, they are an excellent source of vitamins C, K and A, as well as fiber, antioxidants and magnesium.

Spice It Up 

Herbs or spices such as turmeric, ginger, sage, thyme and cinnamon can add extra depth, flavor and satisfaction to soups, dishes and salads. Another plus: research shows these spices can help boost your memory.