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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Rihanna On Letting God Lead Her Relationship With A$AP Rocky: 'I...Just Let Go'
Rihanna is spilling all the tea about her relationship with A$AP Rocky. The couple has been on our radar since rumors about them dating began back in 2020, wondering what they were going to wear next and whether they were serious. Well, a few short years later, they both became parents to two sons, RZA and Riot, and they continue to support each other.
Rocky was there when Rihanna performed at the 2023 Super Bowl and he's supported her on the red carpet at her Fenty Beauty events. The "Kiss it Better" singer has attended her "Fashion Killa" collaborator's shows, such as his Paris Fashion Week concert and Spotify Beach concert at the Cannes Lions Festival.
In her cover story with Interview, the billionaire songstress opens up about her relationship with Rocky, sharing how they got together and whether she wants more kids. Here are the highlights:
Rihanna On A$AP Rocky's Style
Photo by Pascal Le Segretain/Getty Images
"Isn’t he the best? I be feeling bummy as shit next to this man. I feel like, goddamn, I look like his assistant. I’m getting on a plane. We should be in sweats. He wants to be in a full Bottega suit. I’m like, “Why you got to do that to me?”
Rihanna On Performing with A$AP Rocky for the First Time
Rihanna explained how the Harlem rapper "grabbed my ass" during their 2012 VMA performance, but she didn't get mad. “Ah, nah.” That’s why everybody was like, “Oh my god. She likes him.”
Rihanna On When She And A$AP Rocky Began Dating
"We saw fashion the same. We saw creative the same. We ended up in the same circles a lot. And past that, when we grew up, we ended up supporting each other’s brands and products and creative all the time. I would wear his shit, he would show up to my launches. But it wasn’t until the end of 2019—"
Rihanna on Dating With Caution
"No! We’ve known each other for a long time. I’ve seen him in relationships. He’s seen me in relationships. We’ve seen each other outside of relationships. We knew what we’re capable of, and the trouble that we could bring to each other’s lives. We can make or break each other’s hearts. And so, we started dating with a lot of caution.
I just let whatever was supposed to happen, happen. It was just, “This is a flower. It’s either going to die or blossom. But I’m going to let it decide itself.”
Rihanna on How COVID Sped Up Her Relationship with A$AP Rocky
Photo by Jackson Lee/GC Images
"COVID sped up our relationship, which I felt like god knew we needed because we were going to start a family. And had it not been for COVID, we would’ve taken a lot more time to get comfortable with each other, to even know that we were ready."
Rihanna on Letting Go In Her Relationship with A$AP Rocky
"I let god lead and just let go. Because in previous relationships, I tried and tried and tried my best, and you still feel like it’s not enough. So when someone sees you completely, and believes in you, and thinks you’re worthy of being the mother of their kids, it’s a great feeling. I felt the same about him. I knew he would be a great dad."
Rihanna on Wanting More Kids
"I don’t know what god wants, but I would go for more than two. I would try for my girl. But of course if it’s another boy, it’s another boy."
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