10 Fall-Themed Comfort Meals That Are Actually Good For You
So, while I was prepping to pen this article, I decided to do some surfing around on Al Gore's internet to see how different people define the phrase "comfort food". Some said that it's a food that brings back childhood memories. Some said that it's a food that is automatically high in carbs and sugar. Others said that it's a food that makes you feel good when you're feeling low. Interestingly enough, to me, comfort food is something that sticks to my bones, makes me feel warm and cozy inside and tastes absolutely divine.
For whatever the reason, to me, fall is the perfect season for comfort food. The chill in the air, the overcast, the feel-good Hallmark movies—all of these things just beckon for a home-cooked meal that, well, comforts. And so, in honor of the autumn season's arrival, I decided to offer up 10 dishes that aren't your average run-of-the-meal comfort foods but are ones that taste really good and, as a bonus, have a substantial amount of nutritional value to them too.
(By the way, the recipe for each one is featured underneath each description. Enjoy!)
1. Butternut Squash Macaroni and Cheese
I decided to start this off with a butternut squash dish because, although you can get your hands on this veggie all of the time, it's actually the most delicious between early fall until the winter season is over. Butternut squash is really good for you because it's a good source of protein and fiber, as well as vitamins A and C. It's also got a good amount of various forms of Vitamin B and Vitamin E, potassium, magnesium and manganese. Since butternut squash contains so many antioxidants, it's great at helping to prevent heart disease and the development of cancer cells. Plus, since it's a carotenoid-rich, butternut squash can help with your cognitive health and well-being too.
As far as this particular recipe, while I know that a lot of us roll our eyes whenever "folks" go left on traditional mac 'n cheese recipes, I can personally attest to the fact that adding some butternut squash can make the texture of this particular comfort food meal really smooth. Give it a shot. It just might surprise you.
(Recipe)
2. Sweet Potato Chili
Is it just me or does there seem to be a never-ending fall-related debate about whether sweet potato or pumpkin pie is the most delicious? Personally, I like both. When it comes to sweet potatoes specifically, they are considered to be a superfood and they should be! Sweet potatoes are also a good source of protein and fiber, along with vitamins A and C, manganese, potassium, copper and niacin. Beyond that, sweet potatoes have cancer-fighting properties in them, they help to keep your vision clear, they support you having a strong immune system and, since they're considered to be low to high on the glycemic index scale, sweet potatoes can help to keep your blood sugar levels in check too.
Aside from the fact that a heaping bowl of chili is a wonderful way to warm up on a really chilly day, if you're a vegan, sweet potato chili is not only great-tasting, but the combination of the three different beans (which are also loaded with protein) and sweet potatoes in this particular recipe will provide you a ton of nutrients. It's a chili delight that is sweet, spicy (thanks to the garlic, chili flakes and herbs) and delicious—all at once.
(Recipe)3. Skillet Pot Roast (with Cherries)
I'm not a vegetarian or vegan. I'm totally fine with that. So, if there's one thing that brings me joy, it's a tender slice of pot roast. Whew-whee! Beef is definitely high in protein. Beef also contains the amino acid L-carnitine which reduces oxidative stress and bodily inflammation, and regulates blood sugar levels. Beef is the kind of meat that is also rich in zinc, selenium, phosphorus, potassium, magnesium and iron. The iron in beef is what makes it a food that is beneficial for people who are anemic (or borderline anemic). It's also got carnosine (another amino acid) in it that aids in slowing down the aging process. If you go with this specific pot roast recipe, it includes cherries. They contain properties that help to maintain your body's pH balance, lower hypertension, help to prevent cardiovascular disease, slow down the aging process and, thanks to the melatonin that are in them, cherries make sleeping so much easier too.
By the way, if you'd like a little help in choosing the best kind of beef to get the kind of pot roast that you're craving, check out Kitchn's article, "The Best Cuts of Beef for Pot Roast".
(Recipe)
4. Eggplant Roll-Ups
Did you know that the best time to get a couple of eggplants is between July and October? If you're a vegan or vegetarian, it's another veggie that can get you a pretty good amount of protein and fiber into your system. Eggplant also has manganese and antioxidants in it which makes it the kind of food that contains cancer-fighting properties and aids in controlling your blood sugar while also promoting bone health and aiding with digestion.
Eggplant roll-ups are dope because, if you want to make a pasta-like dish but you'd prefer to avoid the noodles, eggplant (and zucchini for that matter), creates a texture that is extremely similar to noodles. You can cultivate a good alternative without all of the carb drama. Pretty cool, huh?
(Recipe)
5. Smoky Tortilla Soup
Even if soup never crosses your mind any other time of the year, I bet having a cup or bowl of it during the fall season, is something that you do, at least once, on an annual basis. Have you ever wondered what the health benefits of soup are? Soup is filled with nutrients so that your immune system is able to remain in great shape during cold and flu season. Plus, soup can help to keep you well-hydrated during a time of the year when the heat in your house can pull moisture out of the air, which can increase your chances of becoming dehydrated.
This particular soup recipe is really good for you because the tomatoes in it have the antioxidant lycopene in it which fights heart disease and helps to prevent cancer. This soup's vegetable stock is basically like drinking a big ole' multivitamin. Plus, you'll be hard-pressed to find a better all-natural way to fight off potential infections than to eat garlic; this recipe has a good amount of garlic in it as well.
(Recipe)
6. Mushroom Crepes
Another tasty meat alternative is mushrooms. Think about it—whenever you consume some (that have been cooked), don't they taste, well, meaty? When it comes to their health benefits, mushrooms contain antioxidants that fight off free radicals, B vitamins to support your nervous system, copper to build up your blood cells, fiber to keep you regular and potassium to keep your blood pressure in check.
This particular crepe recipe? It's also got spaghetti squash and sage in it. The antioxidants in the squash, along with the Vitamin K in the sage makes this the kind of meal that you truly can feel good about, with every single bite.
(Recipe)
7. Turkey Sausage and Kale Orecchiette
If there's a signature meat for the fall season, it would definitely have to be turkey—you know, due to the Thanksgiving holiday 'n all. Turkey is great on a few levels. It's definitely an awesome source of protein. Turkey also contains Vitamin B, selenium, phosphorus and zinc. The zinc (and tryptophan) in it can help to relax you while turkey's protein can help your body to build and repair tissues. As far as kale goes, it's got off-the-chart levels of antioxidants and vitamins C and K. Kale also has copper, calcium and manganese in it. Eating kale will help to lower your cholesterol levels, put beta-carotene (which is great for your skin and hair) into your system and, it supports bone health and can help to keep you from getting type 2 diabetes as well.
If the combination of turkey sausage and kale sounds awesome but you're wondering what the heck orecchiette is, it's simply a particular shape of pasta. In Italian, orecchiette translates to mean "little ears". Anyway, this is the kind of dish where you can make it appear that you did a ton of work, when it probably will only take you 30 minutes, max, to prepare it. If you want to impress someone, this dish can do it.
(Recipe)
8. West African Peanut Soup
A soup that is actually pretty popular in America is West African soup. If you've never had it before, probably the best way to describe is, it's like eating tomato soup with some peanut butter in it (it might sound weird but it's actually pretty good). Oftentimes, it's served on top of rice. Other health benefits of tomatoes are they've got vitamins A, C and K. They also contain cancer-fighting properties to keep their heart strong. Peanut butter is really good for you thanks to all of the protein, Vitamin E and magnesium that it's got. If you add to that the other ingredients in this soup like collards, ginger, rosemary and thyme—let me just say that if you've never tried West African peanut soup before, don't let the fall get outta here before you do.
(Recipe)
9. Apple Fritters with Spiced Chai Sugar
You'd be hard-pressed to go to your local grocery store and not be able to find apples in the produce section. But did you know that apples are the most delicious between July and November? That's why, I thought I should give a shout-out to an apple treat. Apple fritters are basically a donut that's got apples and cinnamon in it, but the amount of sugar that you choose to put into yours basically determines how "healthy" they are—or aren't.
Anyway, apples are good for you for a myriad of reasons. They're a low-calorie fruit that's got fiber, vitamins C and K and potassium in them. Apples can lower your risk for getting diabetes, promote gut health, help to fight the growth of cancer cells, help to prevent asthma and, they are great at promoting bone density and strength. The particular fritters recipe that I've included also has cinnamon (it contains antioxidant and anti-inflammatory properties), ginger (its antibacterial compounds help to soothe sore muscles and ease arthritis-related symptoms), cardamom (it contains antioxidant, diuretic, anti-inflammatory and antibacterial properties) and cloves (which helps to ease digestion while speeding up your metabolism). All of this is good enough reason to enjoy an apple fritter, this fall, in peace.
(Recipe)
10. Pumpkin and Chocolate Bread
If we're gonna talk about fall-themed foods, pumpkin absolutely has to be a part of the conversation. Since pumpkins are typically harvested in September and October, it makes perfect sense why it's basically the autumn season's signature fruit.
This is a fruit that's got a super high amount of Vitamin A and also Vitamin C, potassium, copper, manganese, riboflavin, Vitamin E, and even iron. This makes pumpkin the kind of fruit that can help to protect you from getting chronic diseases, will boost your immunity, and help to keep your skin healthy. If you add dark chocolate to all of this, you'll be adding even more antioxidants into your system; ones that will increase blood circulation, improve your brain function, reduce the risk of heart disease, protect your skin from damaging UV rays and lower your blood pressure too.
I'm telling y'all—don't sleep on a slice of warm pumpkin and chocolate bread that's drizzled with butter while drinking your favorite warm drink. When it comes to the best of the best of comfort foods this fall, it honestly doesn't get much better than this.
(Recipe)
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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You're Catching Feelings For Your Guy Friend. Now What?
Let me just start this all off by saying that I will never be the kind of person who thinks that men and women can’t be friends (or that single people and married people can’t be friends). Choosing friends is about looking into someone’s character and how they complement your life; it should never be about their gender or relational status. Don’t get it twisted, though — in order to properly navigate the dynamic between a man and a woman, there are some things that should be pondered and then discussed.
For instance, is the relationship truly platonic? Even though our culture has reduced that word to simply mean that two people are friends and nothing more, the actual definition is that BOTH individuals do not have any type of sexual interest or attraction at all; that only a spiritual kind of love exists. Is that possible? I have a few male friends where that word applies. I won’t lie, though — most of my (unmarried) male friends are more in the lane of, “You could get it. We just value the friendship too much to explore it”…and no, it hasn’t been “game” whenever they’ve brought it up.
Contrary to the notoriously toxic belief of so many folks out here, not every man has coochie on the brain 24/7 and/or lacks self-control and/or is willing to risk it all in order to get some. In fact, not one man in my life is even remotely that shallow.
Now, that doesn’t mean that I don’t get that the line between just friends and possibly more isn’t a tightrope for some friendships from time to time. Like, what happens if the person who ends up “with a little extra,” as far as emotions go for a friend, ends up being you? Even further, what if that question isn’t even close to being rhetorical because it’s something that you’re experiencing right at this very moment, and you’re not exactly sure what you should do about it?
If that’s the case, have no fear. I think I might be able to offer up a bit of insight that can get you through the (potential) internal stress of what happens when you look up one day and it really does seem like, out of nowhere, you suddenly want your guy friend to become something…more.
What Kind of Friendship Is It?
GiphySo before we talk about anything else, the first thing that you should get clear on is the type of friendship that you’re in. What I mean by that is, although we tend to use “friend” to cover all of the bases of someone who we’re not romantically involved with (or isn’t a relative or we can’t stand — and chile,don’t even get me started on frenemies), the reality is that friendships definitely have levels to them (check out “Always Remember That Friendships Have 'Levels' To Them”).
Like,is he a work friend? Is he a church friend? Is he someone you’ve recently gotten to know over the past couple of months? Is he an online friend? Or is it deeper, like a guy who you’ve been friends with for a couple of years now or someone who you used to have in the friend zone (check out “Before You 'Friend Zone' Someone, Read This.”)? Or — and lawd have mercy, if so — is he your best friend, and you’re starting to see him in a completely different light?
Do you see how, just breaking down some of these friendship dynamics, the situations are quite different? For instance, if you have feelings for a co-worker friend, you’ve got to take into consideration what your work environment will be like if the two of you date and it ultimately doesn’t work out. If he’s an online friend (especially if he’s in another city, state, or country), the risk of potential rejection probably won’t be as impactful as if you have to see him every weekend at church.
If he’s someone you already put into the friend zone, I’m gonna tell you right now that if he has any sort of self-esteem, you’re gonna have to eat a few slices of humble pie to get him to entertain being more than friends (because guys tend to move on once they find out that they fall into that space). And if he’s your best friend? Well, while it probably won’t cost you your friendship, it could make things awkward for a while at best or shift the relationship a bit at worst.
That’s why I definitely think that getting real about the kind of friendship you have with the guy is what you should get mentally cleared up first. Then, we can move on to the next thing.
What Do You Want to Come from the Matter?
GiphyAnyway, because I do have a nice circle of male friends, many of whom are single or divorced, I get asked often if it’s hard to be just friends with them. It’s not because I really like what we have as being friends only. There is a type of intimacy and balance of energies that come from a male-female friendship that you can never get from same-sex ones. I value it all too much to risk it. What I want from my male friends — a certain level of protection (because I’m single), insight from a male perspective, doing things that my female friends may not want to do, etc. — I get…and that’s worth more than seeing if the sex would be bomb or if we should try something more and it end up being a bad decision that we can’t come back from.
That’s me, though. That doesn’t have to be you and your guy friend. For example, what if what you want is to explore a sexual relationship (check out “5 Things You Should Ask Yourself Before Having Sex with A Friend”) because you can’t seem to get sex with him out of your head? For better or for worse, chile, back when I was out in these sex streets, that was pretty much my pattern: sex with close friends (check out “14 Lessons I've Learned From 14 Sex Partners”), and it’s not an impossible feat.
You’ve just got to be real with yourself about whether that’s truly all that you want and if you can handle it gracefully if things don’t go as planned (check out “How To Preserve Your Friendship After BAD Casual Sex”) or the sex is so good that now you can’t decide if you’re into him or just into…it. Oh, and don’t even get me started on if he’s seeing other people (because all you wanted was sex…right?). Yeah, a movie that I like calledSleeping with Other People has a scene where a woman is mad that her casual sex partner is sleeping around. His response was on-point: “Keeping our arrangement doesn’t make me an as-hole, but it does make you a liar.” #checkmate
That’s just one example to emphasize the point that, yes, you need to figure out what you want to come from your more-than-just-friends feelings. Do you just want to get it off of your chest and you’re not sure if you want or need to do anything more than that? Do you want just sex? Would you like to go on a few dates to see ifthe chemistry is mutual? Are you “deeply in” and you’re hoping that he feels the same way so that you two can have a full-blown relationship?
Listen, I have watched enough relationships in my lifetime to know that when it comes to something that needs to be as thoughtfully approached as this, it’s not fair to share your feelings with someone and then expect them to know what you want to come from doing so. You need to know…first. So before bringing it to him, figure it out on your own.
Tell Him the Deal. No Hinting Around.
GiphyAlthough timing and delivery matter, I don’t know one man who isn’t a “straight no-chaser” type of individual. This means no hinting around. No guessing games. No 50 million questions to try and see if he likes you first. I promise you that all of these approaches are off-putting to guys and will get them to mentally and emotionally tap out before you get around to making your point. Besides, if he’s a FRIEND friend, you should be able to express your genuine feelings — and honestly, this is a huge plus to telling him: you will be able to see how mature he is when it comes to handling matters of the heart.
Can there be a reason to not tell your guy friend how you feel? I mean, honestly, if you’re avoiding it, I’m assuming that it’s mostly due to fear, and trying to maintain anything with fear as your “fuel,” ultimately, isn’t going to get you anywhere. Plus, the more that you suppress what is going on inside of you, the more it’s going to alter the energy between the two of you, and that could cause unnecessary stress and strain to where either you start unnecessarily projecting things onto him, or he wants to spend less time around you because you’re making him feel as uncomfortable as you are.
Are there any exceptions to this? Eh. If you’re more like good acquaintances than actual friends, perhaps. Personally, though, I think that solid friendships are rooted in honesty — and how can you claim that you’ve got a healthy friendship with someone if you’re holding something as big back as having feelings for them away from them? Logically, it just doesn’t make much sense.
Prepare Yourself for His Response. And Don’t Penalize the Friendship If He Doesn’t Feel the Same Way.
GiphyOnce you tell him, for the most part, there are three ways that telling him can go: he can like you back, he can want some time and space to consider the possibilities, or he can not be interested. Let’s briefly unpack all three.
Liking you back...
So, what if you tell him how you feel, and he feels the same way (or something close)? My two cents would be for the two of you to still go slowly. Where I’ve seen many mess up is they think that they can go from friend to more-than-friends in two days or less, and that’s super unrealistic. Meaning, someone having feelings for you, too doesn't mean that they can, should, or will automatically stop seeing other people or that you two can or should immediately start becoming intimate.
Take some time to really discuss each other’s feelings, thoughts, and expectations — and what you guys should do trying to move into a different relational space ultimately proves to not be the best thing for one or both of you. If anything should take the “ounce of prevention is worth a pound of cure” approach, it’s friends who are transitioning into something more — or else.
Wanting time and space...
Going from friends to potentially something different is a lot like shifting gears in a car — and if you move too fast, you can strip them. That said, just because you’ve been sitting with your feelings for a while, it’s not fair to want to rush him after he finds out. Whether he wants time and space to figure out how he feels about your feelings or time and space from you altogether — both are warranted.
Should it be for weeks with no contact? Not if he’s a good friend. On the other hand, should you pressure him into making you feel at ease about what he’s just now learning? Eh. You might want to go to another friend to help you out with that. I mean, how would you feel if the shoe was on the other foot? Right…exactly.
He's not interested...
No one likes rejection; that’s real. At the same time, though, it’s not fair to penalize him if he doesn’t feel the same way that you do. Clearly, if he’s your friend (especially a close friend), he adores and values you on some level. However, if that’s not romantically, try and be emotionally mature enough to know and then accept that not wanting all of what you desire from the relationship doesn’t mean that he doesn’t want you in his life at all.
At the end of the day, if it’s too hard to be his friend when you want something else, you’ve got to do what’s best for you. Just make sure that you’re not going to lose a great person in your life because your ego got bruised or your pride couldn’t handle him not reciprocating what you were offering. It’s not fair, and it could end up costing you…A LOT. Take the kind of space you need to redirect your focus. If he loves you, he’ll be there when you get…back.
___
I’ve developed feelings for a friend before; more than once. Was it always easy to work through? Not always. My friendships always survived it, though — whether the feelings were reciprocated or not. And it was because we valued the friendship too much to lose it.
And honestly, I think that is one of the best things to come out of having feelings for a friend: you end up finding out just how solid the bond actually is. And in a world where really good friends are hard to come by…that can never not be a good thing.
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