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. ;)
Smile, Sis! These Five Improvements Can Upgrade Your Oral Hygiene Instantly
This article is in partnership with Sensodyne.
Our teeth are connected to so many things - our nutrition, our confidence, and our overall mood. We often take for granted how important healthy teeth are, until issues like tooth sensitivity or gum recession come to remind us. Like most things related to our bodies, prevention is the best medicine. Here are five things you can do immediately to improve your oral hygiene, prevent tooth sensitivity, and avoid dental issues down the road.
1) Go Easy On the Rough Brushing: Brushing your teeth is and always will be priority number one in the oral hygiene department. No surprises there! However, there is such a thing as applying too much pressure when brushing…and that can lead to problems over time. Use a toothbrush with soft bristles and brush in smooth, circular motions. It may seem counterintuitive, but a gentle approach to brushing is the most effective way to clean those pearly whites without wearing away enamel and exposing sensitive areas of the teeth.
2) Use A Desensitizing Toothpaste: As everyone knows, mouth pain can be highly uncomfortable; but tooth sensitivity is a whole different beast. Hot weather favorites like ice cream and popsicles have the ability to trigger tooth sensitivity, which might make you want to stay away from icy foods altogether. But as always, prevention is the best medicine here. Switching to a toothpaste like Sensodyne’s Sensitivity & Gum toothpaste specifically designed for sensitive teeth will help build a protective layer over sensitive areas of the tooth. Over time, those sharp sensations that occur with extremely cold foods will subside, and you’ll be back to treating yourself to your icy faves like this one!
3) Floss, Rinse, Brush. (And In That Order!): Have you ever heard the saying, “It’s not what you do, but how you do it”? Well, the same thing applies to taking care of your teeth. Even if you are flossing and brushing religiously, you could be missing out on some of the benefits simply because you aren’t doing so in the right order. Flossing is best to do before brushing because it removes food particles and plaque from places your toothbrush can’t reach. After a proper flossing sesh, it is important to rinse out your mouth with water after. Finally, you can whip out your toothbrush and get to brushing. Though many of us commonly rinse with water after brushing to remove excess toothpaste, it may not be the best thing for our teeth. That’s because fluoride, the active ingredient in toothpaste that protects your enamel, works best when it gets to sit on the teeth and continue working its magic. Rinsing with water after brushing doesn’t let the toothpaste go to work like it really can. Changing up your order may take some getting used to, but over time, you’ll see the difference.
4) Stay Hydrated: Upping your water supply is a no-fail way to level up your health overall, and your teeth are no exception to this rule. Drinking water not only helps maintain a healthy pH balance in your mouth, but it also washes away residue and acids that can cause enamel erosion. It also helps you steer clear of dry mouth, which is a gateway to bad breath. And who needs that?
5) Show Your Gums Some Love: When it comes to improving your smile, you may be laser-focused on getting your teeth whiter, straighter, and overall healthier. Rightfully so, as these are all attributes of a megawatt smile; but you certainly don’t want to leave gum health out of the equation. If you neglect your gums, you’ll start to notice the effects of plaque buildup, which can irritate the gums and cause gingivitis, the earliest stage of gum disease. Seeing blood while brushing and flossing is a tell-tale sign that your gums are suffering. You may also experience gum recession — a condition where the gum tissue surrounding your teeth pulls back, exposing more of your tooth. Brushing at least twice a day with a gum-protecting toothpaste like Sensodyne Sensitivity and Gum, coupled with regular dentist visits, will keep your gums shining as bright as those pearly whites.
Ciara On Her Decision To Leave Future When She Did: 'It's Almost Like Your Tastebuds Change'
Ciara is opening up about what ultimately led to her realizing the relationship with her ex Future no longer served her and that it was time for a change.
In an episode aptly titled "Ciara: Don't Let Him Waste Your Time," the "How We Roll" artist recently pulled up to Alex Cooper's Call Her Daddy podcast for an extensive interview where she spoke about discerning red flags, choosing yourself, how she knew her husband was her one, and when to say when it toxic relationships.
Ciara was an open book as she broached the topic of the rapper Future, recounting to the host when she knew it was time to leave her relationship. "It's almost like your tastebuds change. You gotta also sometimes look in the mirror and reflect on yourself, like what are things that I could be doing differently in my life? I'm looking for a change but what does that mean?"
The 37-year-old multi-hyphenate had a relationship with Future, who is also the father of their son together, Future Zahir, and they started dating in 2012. The pair seemed to be a match in ATL rap and R&B heaven but despite becoming engaged in 2013, the relationship came to an end a few months after Ciara gave birth to their child in 2014.
Back then, sources believed the split was due to Future's alleged infidelity. Now, Ciara is suggesting that calling off her engagement nine years ago was more about coming to terms with hard truths about herself.
The mother of three admitted that becoming a mom when she did woke her up. "When you have a child, it's very important to me, it's no time to play around," Ciara shared. "I am now responsible for another life, so what am I doing, how am I thinking that through?"
Her biggest life pursuit is joy. "I want joy. I want to make sure my cup is full." Realizing that her relationship at the time didn't bring her was a wake-up call she couldn't ignore. She recalled of that time in her life, "When you're tired, you're tired and don't nobody want to be tired all the time."
If you're drained more than energized by the things closest to you, like your relationships, Ciara is a reminder that it's time to reevaluate. "Those are things that come to my mind when I process, when I was making a pivotal moment in my life," Ciara continued.
The "Level Up" vocalist would eventually find the joy she sought in another love, through the answered prayer that is her husband, Russell Wilson. After a whirlwind romance, Ciara and Russell tied the knot in July 2016 and have been devoted and in love ever since.
In addition to her son Future Zahir, 9, the couple have since expanded their family to welcome two more kids, a daughter named Sienna, 6, and a son named Win, 3. This year, the couple took to Instagram to announce the big news that they were expecting their third child together.
"You look at me like that again, we make another kid... You my heart I'm your rib," Ciara cheekily captioned the pregnancy announcement post on Instagram.
In the same podcast episode, Ciara told Alex how she knew her now-husband Russell was her one. After time spent soul-searching, she said knew Russell was the one from the very start. "My mind is as vivid as it can be," she said of her power of manifestation.
"When I saw my husband, I've never seen anything like that." Everything that she had asked God for and prayed for on her healing journey was standing right in front of her in the NFL star. "It was crazy," she said.
Cheers to Ciara for learning her worth and refusing to sacrifice her joy!
Ciara: Don't Let Him Waste Your Time | Call Her Daddy video podcast Alex Cooper
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