The Science of Comfort Food: How to Make Healthier Versions of Your Favorites

Why do we crave warm foods? 

Did you know that it’s actually biological the reason you crave warm, starchy foods in the colder months? It’s not just that it’s the festive season and there’s mince pies, hot meat sandwiches and roasted potatoes everywhere you look. It’s a craving that’s as old as humanity - when the cold sets in, we look for ways to stay warm and nourished. There’s also a beautiful psychological element too, which I’ll delve into later on.

But first, wintery foods! It’s a process called thermogenesis, and requires our bodies to use a bit more energy to keep our bodies warm. As part of this process, our brains are hardwired to look for those foods that will nourish us with those additional calories. That’s why starchy carbs and or richer foods (hello cheese!) seem like such a good idea! Also, the act of eating hot food warms us from the inside out, helping to keep that core temperate a healthy 37*C.

How to avoid over indulging

The trick here is to avoid over-eating calorie rich but nutrient poor foods. Opt for winter warming meals that are rich in vegetables such as potatoes, sweet potatoes, swedes or parsnips for that carb hit. One thing I personally try to avoid is foods with added cream or cheese, for example in soups. A hearty vegetable soup with added grains or lentils will leave you feeling full, but without the exorbitant amount of calories that come with a cream based soup. A great option is PRESS’ Chipotle Tomato Broth with Red Lentils & Butternut Squash Protein Soup or the Chilli Sin Carne.

If you’re not sure what vegetables are the ones that will add that yummy wintery flavour, just shop seasonally. All the root vegetables are starting to come into season now: carrots, beets, celeriac, potatoes, swedes, taro, fennel, horseradish, radishes…I could go on! Eating seasonally means your food is often fresher and more nutrient dense as it has been harvested at the right time and hasn’t been refrigerated for months at a time. If you’re able too, shop locally (or British) which will support our farmers and reduce environmental impact.

The psychology of comfort food 

As I mentioned earlier, there’s also another element at play when it comes to comfort food. The psychology of comfort food revolves around its ability to evoke feelings of nostalgia, safety, and emotional well-being. Comfort foods are often linked to childhood memories or cultural traditions, providing a sense of familiarity and emotional safety during stressful times. Eating these foods can trigger positive feelings and activate the brain's reward system, releasing neurotransmitters like dopamine that enhance mood. For me it’s like remembering the warming meal our mum made after we’d been playing outside after school.

How to make healthier versions of my festive favorites? 

So how can you make some of your favourite comfort meals that little bit healthier? Well firstly aim for seasonal and organic foods where possible. Try adding in extra root vegetables for the fibre and nutrition content, or try swapping out your traditional meat dishes for lentils, beans or tofu. Opt for low sodium versions of stock cubes, or use fresh stock if you can find it. Or better still, create your own!
Adding herbs and spices will also increase the antioxidant and phytonutrient content of your meals, so don't hold back on the seasoning!

Warming, wintery meals also have the benefit of being able to easily cook in large amounts, so if you’re a meal prep kind of person, or just love leftovers, here are some easy ideas for you with my own twist:

• Cottage Pie - half mince, half lentils for added nutrition and fibre
• Winter Stews - great way to use up odds and ends from the fridge
• Chunky Soups - serve with added grains such as quinoa
• Bean Casserole - layer with all types of beans for variety

Here’s a stew I make often at home. It makes 8 servings, so I freeze half for another time.

Kelly’s Winter Stew

8 servings

Ingredients:

• 40ml extra virgin olive oil
• 200g red onion - chopped
• 3 stalks celery
• 250g mushrooms
• 250g carrots
• 500g brown lentils (tinned is easiest) - strained and rinsed well
• 300g butternut squash - peeled, seeded, cubed
• 4 large russet potatoes - peeled, thinly sliced
• 2 tinned tomatoes
• Mixed herbs of your choice - I often use rosemary, tarragon, basil, oregano and thyme

Method:

• Add the oil to a large Dutch oven or pot over medium-high heat. Once hot, add the onion and celery. Cook for two to three minutes or until the onion softens.
• Add the lentils, squash, carrots, mushrooms and herbs to taste. Cook for two more minutes, stirring.
• Add one tin of tomatoes and refill the tin with water, pouring the water until the veg are just covered.
• Cover with the sliced potatoes, overlapping. Season with salt and pepper. Add the remaining tinned tomato water.
• Bring to a boil. Cover and simmer gently for about 45 to 60 minutes or until the vegetables are tender.
• Divide between bowls and enjoy!

Notes:
Can add parsley or nutritional yeast as a topping, or try mushroom powder for an added umami taste!
Can be frozen for up to 3 months or refrigerated for 3 days

Written by Nutritional Therapist Kelly Mulhall of The Natural Balance