Jun 18, 2008 1:41 pm US/Pacific
Comfort Food, Family Food
Family get-togethers and reunions are often centered on food, specifically, comfort food. Comfort food is nostalgic and simple. It evokes a sentimental feeling. We tend to turn to comfort food for familiarity, a sense of community or as the name implies, sheer comfort. Comfort foods are typically composed largely of simple or complex carbohydrate, such as sugar, rice, refined wheat, and lots of it! Here we share some of our favorite family traditions and healthy comfort foods that we hope will inspire your family to make these healthy favorites part of your own traditions.
Arugula Portobello Frittata
Skip the traditional quiches, which tend to be loaded with excess fat and calories. Opt for this extremely light, nutritious and flavorful frittata instead.
Serves 6
Ingredients:
6 eggs
salt and pepper to taste
1 teaspoon butter
1 teaspoon olive oil
1/4 cup chopped onion
1 cup rinsed and chopped Portobello mushrooms
5 ounces arugula leaves (1 bag prewashed or about 7 cups)
1/2 cup shredded cheese, we used sheep's milk cheese but Fontina works deliciously
Directions:
Whisk eggs together in a medium size bowl and season with salt and pepper if desired. Heat butter and oil over medium heat in a well-seasoned cast iron skillet. Add onion and mushrooms to skillet and stir-fry until onions begin to turn translucent and mushrooms are starting to "sweat," about 3 minutes. Add arugula and continue to stir-fry until arugula is completely wilted and the entire mixture is evenly distributed over the bottom of the skillet. Preheat oven to broil. Whisk shredded cheese into scrambled eggs. Pour this egg-cheese mixture over the arugula mixture so that the vegetables are covered. Cook on the stovetop over medium heat for another 5 minutes. Finish cooking the frittata under the broiler for an additional 2 to 3 minutes until the top of the frittata is beginning to turn golden and the egg is fully cooked through.
Per Serving: 104 Calories; 7g Fat (2 g saturated); 8g Protein; 4g Carbohydrate; 1g Dietary Fiber; 214mg Cholesterol; 85mg Sodium.
Stir-fried Kale with Almonds
Serves 4
Ingredients:
1 1/2 pounds kale or chard, trimmed and cut into pieces (1 inch)
2 tablespoons olive oil
1/4 cup slivered almonds
1 clove garlic, minced
1 teaspoon fresh ginger, minced
1 tablespoon tamari soy sauce
2 tablespoons low sodium chicken broth, or vegetable broth
Directions
Heat a large nonstick skillet over medium high heat. Add olive oil, garlic and ginger and sauté for about 30 seconds. Add almonds and stir fry about one minute before adding kale. Add kale plus about 2 tablespoons broth and tamari soy sauce. Stir fry about 5 minutes or until kale is wilted but not soggy.
Per Serving: 149 Calories; 12g Fat (65.6% calories from fat); 5g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 557mg Sodium.
Chipotle Pork (Blue Corn) Tacos with Pineapple Guacamole
Serves 4
Ingredients:
1 pound pork loin, lean, boneless
2 tablespoons brown sugar
2 tablespoons sea salt
1 clove garlic
water
2 tablespoons chipotle chiles canned in adobo, pureed
1 cup barbecue sauce
2 tablespoons pineapple juice
2 tablespoons red onion, diced
2 tablespoons cilantro, chopped
1 tablespoon lime juice
8 blue corn taco shells
Directions:
1. Rinse pork with cold water and pat dry. In a large bowl or ziplock bag, combine pork with brown sugar, salt and garlic clove and cover with water so that salt and brown sugar dissolve. Refrigerate and marinate for an hour or more (up to about 4 hours).
2. Meanwhile, whisk together pureed chipotle chiles, barbecue sauce, pineapple juice, onion, cilantro, lime juice. Cover and refrigerate until ready to use.
3. After pork has marinated, remove it from the brown sugar mixture and pat dry once again. Brush liberally with chipotle barbecue sauce on both sides. Grill over medium heat until fully cooked, about 5 minutes on each side. Allow to cool a few minutes before slicing or cubing for tacos. Serve with pineapple guacamole.
Per Serving: 328 Calories; 13g Fat (36.5% calories from fat); 24g Protein; 27g Carbohydrate; 2g Dietary Fiber; 51mg Cholesterol; 582mg Sodium
Pineapple Guacamole
Ingredients:
1 avocado
1 tablespoon lime juice
2 tablespoons salsa
1 teaspoon jalapeno chile pepper, diced
1 dash salt and pepper
1 cup diced pineapple
Directions:
Combine avocado, lime juice, salsa, jalapeno, salt and pepper and mash together with a fork. Stir in diced pineapple.
Per Serving: 103 Calories; 8g Fat (62.4% calories from fat); 1g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 85mg Sodium.
Thumbprint Cookies
Makes about 30 cookies
Ingredients
1 cup whole wheat flour
1 cup oats
1 cup ground almonds
1/4 teaspoon salt
1/2 teaspoon cinnamon
1/2 cup canola oil
1/2 cup maple syrup
5 tablespoons strawberry jam
Directions
Preheat oven to 350º. Add flour, oats, almonds, salt and cinnamon to blender or food processor. Blend or process until mixture is well mixed and the nuts and oats are well ground. Place this mixture in a large mixing bowl. In a separate bowl, mix together oil and maple syrup. Add liquids to flour/nut mixture and stir together with a wooden spoon.
Shape dough into walnut-sized balls. Place about 1 inch apart on ungreased cookie sheet. Press thumb into center of each cookie to make indentation. Add about 1/2 teaspoon of jam to the center of each cookie. Bake 10 to 12 minutes or until light brown.
Per Serving: 113 Calories; 6g Fat (1 g saturated); 3g Protein; 13g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 20mg Sodium.
Chocolate Maple Brownies
Makes 16
Ingredients:
1/2 cup maple syrup
1/4 cup butter, softened
1 teaspoon vanilla
1/2 cup applesauce
2 eggs
1 cup whole wheat flour
1/2 cup cocoa powder
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup chopped walnuts
½ cup semisweet chocolate chips or broken pieces of dark chocolate
Directions:
Preheat oven to 350º. Grease a square baking pan, 9 × 9 × 2 inches.
Beat sugar, butter, vanilla, applesauce, and eggs in large bowl with electric mixer on medium speed, or whip together with wooden spoon.
In a separate bowl, stir together flour, cocoa powder, baking powder and salt. Add flour mixture to butter mixture, stirring until just mixed. Add walnuts and chocolate chips. Spread batter evenly in prepared pan. Bake 25 minutes or until toothpick inserted in center comes out clean. Cool completely. Cut into 4 rows by 4 rows.
Per Serving: 123 Calories; 6g Fat (2 g sat); 3g Protein; 16g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 89mg Sodium.
