eating is self-care, too: simple swaps for top comfort foods

Feel-good food has a different meaning for everyone. For some of us, it’s our go-to comfort foods that always hit the spot; for others, it’s food that nourishes us from the inside out. Thankfully, both options can co-exist. Mindful nutrition allows even our most indulgent meals to be made healthier with simple ingredient swaps and preparation alternatives. Eat your way to self-care with these 7 comfort food upgrades. ​

IF YOUR GO-TO COMFORT FOOD IS NACHOS…
Try this version. You’ll need the following:

• Cassava/coconut tortilla chips
• Violife cheddar shreds (vegan) or organic shredded cheddar cheese
• Diced tomatoes
• Handful of arugula 
• Sliced black olives
• Black beans
• Chopped avocado
• Jalapenos
• Paprika and chili powder to taste
• Greek yogurt - in place of sour cream
• Salsa or guacamole - for dipping 

DIRECTIONS:

1. Preheat oven to 375 degrees. On a sheet pan, spread the tortilla chips and begin to generously layer the shredded cheese, beans, sliced olives and jalapenos. Sprinkle paprika and chili powder over the top. Bake until the cheese is melted. 
2. Remove pan from oven and begin to layer the remaining toppings. Add a dollop of greek yogurt, salsa, or guacamole on the side for sporadic dipping. ​

IF YOUR GO-TO COMFORT FOOD INCLUDES BREAD...
Opt for one of the purest kinds: sourdough. Sourdough bread undergoes a fermentation process that makes it easier on your digestion and blood sugar. The preparation results in less yeast and more lactic acid, and allows your body to produce more ‘good’ bacteria. Plus, sourdough is a bread with great longevity; the presence of acetic acid naturally prevents the growth of mold. Ideally, you'll want fresh sourdough made with organic flour or from a bakery, farmer's market, etc. ​

IF YOUR GO-TO COMFORT FOOD IS SOMETHING SWEET…
Curb your sweet tooth with edible raw cookie dough. To get the full experience, eat it right off the mixing spoon.

Ingredients:

• 1 cup of tahini or cashew butter 
• 1 tablespoon of raw honey*
• 2 tablespoons of pure maple syrup or date syrup*
• ½ teaspoon of sea salt
• Handful of semi-sweet chocolate chips
• ¼ tablespoon of pure vanilla extract

*Add more as needed for creamier consistency

Directions:

1. In a mixing bowl, add your base (tahini/cashew butter) then begin to mix as you pour in your liquid sweeteners and vanilla. 
2. Continue mixing as you fold in chocolate chips, sea salt and any additional toppings of your choice.
3. Let cool in fridge for 10 minutes or so.

SIMPLE SWAPS FOR OTHER TOP COMFORT FOODS

• French Fries: Instead of white potato, try using Japanese sweet potato, yuca, or jicama in the air fryer using avocado oil. Season with sea salt and pepper.
  
• Pasta: There are so many great wheat alternatives on the market. From chickpea and lentil to brown rice, cassava and cauliflower, you are sure to find at least one variation of conventional pasta in your local grocery store. 
  
• Pizza: And speaking of cauliflower - don’t sleep on cauliflower pizza! Many pizzerias are introducing gluten-free options, cauliflower being one of the most popular. You can even purchase cauliflower crusts in the frozen section for a fiber-filled pizza night. 
  
• Cereal: Sometimes, we just crave the nostalgia from a classic children’s cereal. Magic Spoon combines nostalgia with nutrition, offering a variety of cereals - cocoa, cinnamon, fruity, and frosted. Typically, cereal aisles will have a designated ‘health’ section. When reading labels, process of elimination is key. Avoid any cereals with BHT, high fructose corn syrup, red/blue/yellow coloring, artificial or natural flavors, maltodextrin and canola/palm oil. ​
  

KITCHEN SHELF-WORTHY, CLEAN COOKBOOKS FOR THE ULTIMATE SELF CARE

The Beauty Chef
Delicious Food for Radiant Skin, Gut Health and Well-being

The Self Care Cookbook
Easy Healing Plant-based Recipes

Eat Clean, Play Dirty
Recipes for a Body and Life You Love by the Founders of Sakara Life

Healthier Together
Recipes for Two - Nourish Your Body, Nourish Your Relationships

True Roots
A Mindful Kitchen with More than 100 Recipes Free of Gluten, Dairy & Refined Sugar

The Clean Plate
Eat, Reset and Heal

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