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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After being a regular contributor for about four years and being (eh hem) MIA in 2022, Shellie is back penning for the platform (did you miss her? LOL).
In some ways, nothing has changed and in others, everything has. For now, she'll just say that she's working on the 20th anniversary edition of her first book, she's in school to take life coaching to another level and she's putting together a platform that supports and encourages Black men because she loves them from head to toe.
Other than that, she still works with couples, she's still a doula, she's still not on social media and her email contact (missnosipho@gmail.com) still hasn't changed (neither has her request to contact her ONLY for personal reasons; pitch to the platform if you have story ideas).
Life is a funny thing but if you stay calm, moments can come full circle and this is one of them. No doubt about it.
Black women are not a monolith. We all are deserving of healing and wholeness despite what we've been through, how much money we have in the bank, or what we look like. Most importantly, we are enough—even when we are not working, earning, or serving.
Welcome to Black Girl Whole, your space to find the wellness routine that aligns with you! This brand-new marketplace by xoNecole is a safe space for Black women to activate their healing, find the inspiration to rest, and receive reassurance that we are one small act away from finding our happiness.
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Chief Mom Officer: 23 Quotes From Working Moms Finding Their Balance
The truth is, Black moms create magic every single day. Whether we're juggling motherhood with a busy 9-5, a thriving business, or staying at home to run a household, no day is short of amazing when you're managing life as a mommy. This Mother's Day, xoNecole is giving flowers to CMOs (Chief Mom Officers) in business who exemplify the strength it takes to balance work with motherhood. We've commissioned these ladies, who are pillars in their respective industries, for tidbits of advice to get you through the best and worst days of mothering. Here, they share their "secret sauce" and advice for other moms trying to find their rhythm.
Emmelie De La Cruz, Chief Strategist at One Day CMO
"My mom friends and I all laugh and agree: Motherhood is the ghettoest thing you will ever do. It's beautiful and hard all at the same time, but one day you will wake up and feel like 'I got this' and you will get the hang of it. After 4 months, I finally felt like I found my footing to keep my kid and myself alive, but it took vulnerability to take off the cape and be honest about the areas that I didn't have it all together. The healing (physically and emotionally) truly does happen in community - whatever and whoever that looks like for you."
Alizè V. Garcia, Director Of Social & Community Impact at Nike
"I would tell a new mom or a prospective mother that they must give themselves grace, understand and remember there is no right way to do this thing and have fun! When I had my daughter three and a half years ago, I was petrified! I truly had no clue about what to do and how I was going to do it. But with time, my confidence grew and I realized quickly that I have all the tools I need to be the mother I want to be."
Nikki Osei-Barrett, Publicist + Co-Founder of The Momference
"There's no balance. I'm dropping sh*t everywhere! However, my secret sauce is pursuing interests and hobbies outside of what's required of me and finding time to workout. Stronger body equals = stronger mind."
Lauren Grove, Chief Experience Architect, The Grant Access, LLC
"I try to give myself grace. That’s my mantra for this phase of motherhood…grace. I won’t be able to get everything done. To have a spotless house. To not lose my cool after an exhausting day. Those things can’t happen all of the time. But I can take a deep breath and know tomorrow is another day and my blessings are more plentiful than my pitfalls."
Rachel Nicks, Founder & CEO of Birth Queen
"You have the answers within you. Don’t compare yourself to others. Curate your life to work for you. Ask for help."
Tanisha Colon-Bibb, Founder + CEO Rebelle Agency + Rebelle Management
"I know love doesn't pay bills but when I am overwhelmed with work or client demands I take a moment to play with my baby and be reminded of the love, energy, science, and Godliness that went into his birth. I am brightened by his smile and laugh. I remember I am someone's parent and not just a work horse. That at the end of the day everything will work out for the good of my sanity and the love within my life."
Christina Brown, Founder of LoveBrownSugar & BabyBrownSugar
"Learning your rhythm as a mom takes time and can be uncomfortable when you’re in a season of overwhelm. Constantly check in with yourself and assess what’s working and what’s not. Get the help you need without feeling guilty or ashamed of needing it."
Mecca Tartt, Executive Director of Startup Runway Foundation
"I want to be the best for myself, my husband, children and company. However, the reality is you can have it all but not at the same time. My secret sauce is outsourcing and realizing that it’s okay to have help in order for me to perform at the highest level."
Jen Hayes Lee, Head Of Marketing at The Bump (The Knot Worldwide)
"My secret sauce is being direct and honest with everyone around me about what I need to be successful in all of my various "jobs". Setting boundaries is one thing, but if you're the only one who knows they exist, your partners at home and on the job can't help you maintain them. I also talk to my kids like adults and let them know why mommy needs to go to this conference or get this massage...they need to build an appreciation for my needs too!"
Whitney Gayle-Benta, Chief Music Officer JKBX
"What helps me push through each day is the motivation to continue by thinking about my son. All my efforts, though exhausting, are to create a wonderful life for him."
Ezinne Okoro, Global Chief Inclusion, Equity, & Diversity Officer at Wunderman Thompson,
"The advice I received that I’ll pass on is, you will continue to figure it out and find your rhythm as your child grows into new stages. Trust your nurturing intuition, parent on your terms, and listen to your child."
Jovian Zayne, CEO of The OnPurpose Movement
"I live by the personal mantra: 'You can’t be your best self by yourself.' My life feels more balanced when I offer the help I can give and ask for the help I need. This might mean outsourcing housecleaning for my home, or hiring additional project management support for my business."
Simona Noce Wright, Co-Founder of District Motherhued and The Momference
"Each season of motherhood (depending on age, grade, workload) requires a different rhythm. With that said, be open to learning, to change, and understand that what worked for one season may not work the other...and that's okay."
Janaye Ingram, Director of Community Partner Programs and Engagement at Airbnb
"My daughter's smile and sweet spirit help me to feel gratitude when I'm overwhelmed. I want her to see a woman who doesn't quit when things get hard."
Codie Elaine Oliver, CEO & Founder of Black Love
"I try to listen to my body and simply take a break. With 3 kids and a business with 10+ team members, I often feel overwhelmed. I remind myself that I deserve grace for everything I'm juggling, I take a walk or have a snack or even head home to see my kids, and then I get back to whatever I need to get done."
Jewel Burks Solomon, Managing Partner at Collab Capital
"Get comfortable with the word ‘no’. Be very clear about your non-negotiables and communicate them to those around you."
Bridget Bogee, Marketing Lead At Meta
"Ask for help and always prioritize making time for you."
Julee Wilson, Executive Director at BeautyUnited and Beauty Editor-at-Large at Cosmopolitan
"Understand you can’t do it alone — and that’s ok. Relinquish the need to control everything. Create a village and lean on them."
Salwa Benyaich, Director Of Pricing and Planning at Premion
"Most days I really try to shut my computer off by 6 pm; there are always exceptions of course when it comes to big deals or larger projects but having this as a baseline allows me to be much more present with my kids. I love the fact that I can either help with homework or be the designated driver to at least one afterschool activity. Work can be draining but there is nothing more emotionally draining than when you feel as though you are missing out on moments with your kids."
Brooke Ellis, Head of Global Marketing & Product Launches at Amazon Music
My calendar, prayer, pilates class at Forma, a good playlist, and oatmilk lattes all help get me through any day.
Courtney Beauzile, Global Director of Client and Business Development at Shearman & Sterling
My husband is a partner who steps in when I just can’t. My mom and my MIL come through whenever and however I need. My kids have many uncles and aunts and they will lend an ear, go over homework, teach life lessons, be a presence or a prayer warrior depending on the day.
Robin Snipes, Chief of Staff at Meta
"Enjoy the time you have to yourself because once kids come those times will be few and far between."
Monique Bivens, CEO & Founder at Brazilian Babes LLC.
"For new moms, it is very important that you get back into a habit or routine of something you use to do before you were pregnant. Consider the actives and things that give you the most joy and make the time to do them."
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