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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Age-Gap Dating Is HUGE Right Now. Still...Read This Before Doing It.
If you’re someone who’s been reading my content for a while, you know that I’m pretty big on accountability (with both men and women), and that means sometimes I will call out blatant hypocrisy and double standards. Today? It’s the fact that I find it to be mighty interesting that when an older woman is dating a younger man, she’s usually considered to be a “cougar” yet when an older man dates a younger woman, suddenly he’s a “perv” (short for pervert).
It's important to bring up that super unfair comparison because, when it comes to a particular dating trend that’s on the list of being a really big dating trend right now, it’s both men and women who are looking to get in on it — and if it’s good for one gender (within reason), in all fairness, it should be seen the same way for the other (again, within reason).
So, with that said, whatever it is that I’m about to share on the topic of age-gap dating, just know that I have no bias; I simply think it’s important for men and women, younger and older, to take a very realistic approach to this kind of dating…because as with pretty much everything in life, it has its pros and some, well, cons too.
Popular Doesn’t Automatically Mean Best
GiphySomething that has kind of always fascinated me about our culture is how so many people will abandon all common sense and logic, just to do something that is considered popular. Well, at the end of the day, that’s pretty much what a trend is: something that is currently done by a lot of people for…whatever the reason. When it comes to dating trends, specifically, oftentimes, they are “birthed” out of surveys from dating sites or apps. When the people who conduct them notice that something is overwhelmingly preferred, encouraged, or supported, then it becomes a trend — and that’s just where age-gap dating came from.
Long story short, Bumble kinda-sorta-recently did a survey and discovered things like 63 percent of folks don’t factor in age when it comes to dating, and 59 percent of women said that they would date a younger man; those are pretty large numbers, and so, there ya have it: a trend.
I will say that although the study wasn’t super-duper specific about when an age gap is considered to be too much of one,Glamour published an article a few years back that said, 10-plus years between two people is enough to start causing some issues if one is not careful (more on that in a sec). And so, before you decide to get out here lookin’ for a youngin’ or a more — eh hem — mature man, just because it currently seems like everyone else is open to it, consider if 10 years — backward or forwards — is something that you would want to deal with; especially long-term.
If you’re not sure, keep reading. Hopefully, I will provide some things for you to ponder.
Difference in Age Means Differences Everywhere
GiphyI’ve got people in my world who have big age gaps in their relationships. I’m talking about more than just 10 years. One example that immediately comes to mind is a married couple who has 15 years between them; the wife is older. On some levels, everything seems cool and copasetic. Oh, but there are nuances. Like she can be very condescending when it comes to what he finds to be fun and entertaining. Plus, their sex drives are not even close to being compatible now that she is well past menopause. It’s interesting because, rather than acknowledging that a lot of all of this has to do with their vast age differences, she prefers to see him as being immature. He’s not immature, sis. He’s just a lot younger than you are.
So, when it comes to age-gap relationships, that’s the first thing that you should think about: are you willing to deal with the differences that will probably come about, simply because you are at different stages in your lives due to your different ages?
Example: Because people say that I don’t look my age (‘preciate it), it’s not uncommon for folks to try and set me up with someone who is in their early 30s. For the most part, I’ll pass. For one thing, I intentionally decided that I didn’t want to have kids a long time ago, and I don’t want to have that discussion/debate with someone who may feel otherwise (quite possibly because they don’t have kids or want more of them). Also, I’ve worked with people, in the lane of relationships, for quite some time now.
Men before 35? For the most part, I encourage their focus to be on themselves and building their life (because a lot of guys don’t hit their professional and financial peak until their late 40s or early 50s). As for myself, I’m pretty settled, so I don’t want to be a hindrance when it comes to them up and moving a few times or switching career paths. Do that babe. You should.
I could go on and on when it comes to this particular point. The bottom line is dating someone who has a semi-significant age difference from you and then having a problem with the differences that come along with it is like really enjoying the summertime and then expecting winter to act like it…just because you do. Feel me?
Age-Gap Dating Requires Being a (Patient) Student. And Teacher.
GiphyWhenever people talk to me about the hours that they spend (or is it waste?) arguing with folks on social media, something that I will oftentimes say (for instance) is, “Some of those folks weren’t even born when Freaknik happened. Let them come to the wisdom and insight that you have, due to your age, on their own.” Same thing goes for age-gap dating.
When it comes to these celebrity relationships, so many of them switch up like they change their underwear, so I won’t even give specific examples. If you surf or scroll on a daily basis, though, you know that there are some older women dating younger men and older men who are dating younger women who show all the signs in the world of heading for a real roller coaster ride because…they are simply at two totally different points in their life.
For instance, when you’re in your 20s, it’s not automatically a red flag that you want to go to the club often. Oh, but when you’re in your 40s, you can be tempted to tell them that it is — even though you did the same thing when you were their age. You know, just because you’ve “been there and done that” before, that doesn’t mean you should look down on them because they haven’t (yet).
Yeah, that’s another challenge about age-gap dating and age-gap relationships: you tend to think that you should be someone’s parent instead of their partner.
So, do I think that age-gap dating can never work? No, that’s not the case. What I will say is if you’re not a very flexible person, you are about to be pissed, often. Because when you’re with someone who has a different view of things that you do, and a part of it is because they are a different age than you are, you’ve got to be willing to teach some things that could help them to grow and also learn some things that could help you to become a better person — whether they are the older one or not.
Take two of my clients where, again, the husband is younger (by nine years) and the wife is older. He says all of the time that if he had not come into her life, she would’ve aged faster because she owns the fact that she’s not naturally a very adventurous person. At the same time, because of her influence in his life, he’s better with time management, which has helped him professionally, because she’s a huge planner (something that she learned to become due to “fumbling some balls” back when she was younger). See what I mean: the student as well as the teacher.
Does this apply to all relationships? It should. I’m just saying that when age-gap dating comes into play, lessons tend to pop up often and sometimes, very unexpectedly, simply due to folks being at various places and stages due to their age alone. If you can’t fathom dealing with that, age-gap dating is probably not something that you should get involved with.
Casually Doing It Can Tend to Backfire
GiphyOkay, so what if you’re someone who wants to do some age-gap dating on a casual level? What could possibly go wrong there? Well, from reading some of my other articles (check out “We Should Really Rethink The Term 'Casual Sex'”), you’ll already know that I’m not big on the meaning of casual: apathetic, careless, off-hand, without serious intention. Me? Especially at this age, I have zero energy or interest to be dealt with on a casual basis (whew, chile). And what if you’re the one who wants to take this approach? I mean, you’re grown, right? Do you.
I will just give the heads up when it comes to, say, wanting to have a casual sexual situationship with a younger man, while there is more content out here that says while 20-somethings may be having more sex, it’s the people in their 40s who are actually enjoying it the most (which means that it shouldn’t be assumed that the young guys do it better), science is science — and science says that testosterone levels are at their highest when a man is in his 20s. Meanwhile, for us, we are reportedly able to have the most consistent orgasms while we’re in our 30s. Where am I going with all of this?
I actually didn’t become sexually active until college. My first love was younger than I, and goodness, when didn’t he want to hump my leg? The college period was like a sea of raging hormone vessels with free rooms in the form of dorms. Chaotic and damn near diabolical in hindsight. LOL. And a big part of that is because guys have testosterone surging, and we as women are hella fertile. Getting off stays at the forefront on some level (at least for most of us).
The challenge with that is a lot of people who are hormone-driven may not necessarily be relationship-minded. And once you hit your late 30s-40s, after a couple of months of mind-blowing sex (perhaps), that could get old, especially if the sweet young thang doesn’t have much more to offer than that. And so…where do things have to go? That’s the thing about casual…usually nowhere. Again, by definition.
I will say that if you just read all of that and was like, “Okay…and still, what’s the problem?” — hey, do you, sis. I just think it needs to go on record that once you reach a certain point and place in life, casual experiences with younger men can damn near seem brutal — and you can’t really blame them if you got turned out, yet they barely respond to any texts that don’t have sex on the menu. #justsaying
Make Sure to Be Extremely Honest About Your Needs. And Expectations.
GiphyLet’s swing to the other side of this: you dating an older man. I know someone who is currently doing that as well. She’s in her late 30s, and he’s in his early 50s. He’s stable. He’s smart. She said the sex is bomb. Dating him is fun, spontaneous, and full of surprises. So, what’s the problem? He’s super set in his ways. His values are hella traditional (hers are not).
More than anything, though, she wants to get married, and he’s divorced, so he has more of a “been there, done that” take on it. Does he have a problem with being exclusive? Absolutely not. However, having another wife or more children? His kids are grown. He’s mentally and emotionally past that time, too. And so, at a bit of a crossroads, they are — both are invested, and yet, because they are in different seasons of life, they don’t want the same things.
That’s another thing to consider when it comes to age-gap dating — if you are looking for something serious or substantial, you don’t really have time to waste when it comes to getting your needs and expectations out on the table. That’s why, past the first date to see if there is potential for a real connection beyond just chemistry, when it comes to age-gap dating, you really need to get your needs and expectations out there (on both sides) as soon as possible because — and pardon the pun — time is definitely of the essence.
___
A lot to think about? Yeah, perhaps. At the same time, is the age-gap something to be leery of? No. It’s just important to check your motives, be realistic, and not lie to yourself or the person you’re seeing about what you want to get out of it.
Because no matter how hot of a trend age-gap dating may currently be, you need to do what’s right and best for you…not merely what is…popular.
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