We’re all kids at heart when it comes to our comfort food! Whether it’s a warm bowl of mac and cheese, a crisp samosa on a rainy day, or a cheesy slice of pizza after a long week, these dishes bring back cozy memories and instant smiles.
They’re more than just meals; they’re edible hugs. But let’s be honest, our favorite comfort foods are often loaded with cream, oil, or packed with ingredients that aren’t exactly the healthiest. With raging fast food options and Zomato notifications, we cannot always stop ourselves from ordering.
Therefore, this blog is a guide to tighter takes on calories with a few smart swaps and simple tweaks so that you can enjoy your comfort food without the guilt.
Lighten up comfort food
By lightening, I mean lowering the calorie count in your favorite comfort food because it doesn’t have to come at the cost of your health. While they’re undeniably tasty, the ingredients can also leave us feeling bloated, sluggish, or overly full. Not to mention, they often pack in a lot more calories than we realize.
But we cannot cut it off from our lives, can we? Therefore, in our opinion, the key isn’t to restrict but to reimagine those beloved dishes with smarter choices. By swapping just a few ingredients or changing how we cook them, we can make our comfort foods both nourishing and satisfying.
1. Cut back on saturated fats and excess calories
One of the easiest ways to reduce saturated fats and calories in comfort food is to rethink your cooking methods. For example, if you are making French fries or chicken roast, instead of frying them in deep oil, go for air frying or baking! It gives you the same crispiness and taste with just a little bit of oil.
On the other hand, for meals made from full-fat dairy products like heavy cream, butter, or cheese, you can use Greek yogurt, low-fat milk as alternatives. For the paneer lovers, of course, you can indulge yourself in versatile paneer meals, but tofu is always a healthier option with lower calories, even better if air-fried.
Choose lean meats or go plant-based with lentils, tofu, or chickpeas. Use non-stick pans or ceramic cookware to cut down on oil while cooking. These small changes go a long way in cutting unnecessary fats while still keeping your favourite dishes flavorful and satisfying.
2. Add more fiber, protein, and essential nutrients
To boost the nutritional value of comfort food, load up on ingredients that are naturally rich in fiber and protein. For example, if you're going for a chicken tikka rice bowl, replace your rice with whole grains like millet or quinoa. You can also add legumes, beans, or lentils to chicken curries to make it filled with nurturing nutrients and to keep you full for longer.
Add veggies, wherever you can. If you are making pasta, a rice bowl or a sandwich, put spinach, carrots, and bell peppers and stir fry for vitamins and minerals. Moreover, you can also use these veggies along with your daily paratha as a healthier alternative to aloo dum.
Swap out low-nutrient carbs for sweet potatoes or cauliflower. Using nuts and seeds like chia, flax, or almonds not only adds crunch but also ups your protein and omega-3 intake, all without compromising taste.
3. Support digestion and energy levels
Heavy, greasy foods can leave you feeling sluggish and bloated and lead to major gut problems. To avoid this, choose ingredients that are easier on your digestive system. Use whole grains instead of refined carbs to improve gut health and maintain steady energy levels because looking after your gut doesn’t mean giving up favourite foods.
For everyday meals, switch out maida rotis for jowar or bajra ones. These gluten-free grains are gut-friendly and pair well with nutritious veggies and greek yogurt.
When cooking dals or curries, add ginger, fennel, or mint, they not only add flavour but also reduce bloating and soothe the digestive system. Say for example, if your craving momos, do not forget to make a ginger chutney along with you mouth watering soup!
Even in stir-fries or Asian-style bowls, replace heavy sauces with a drizzle of low-sodium soy sauce and a splash of apple cider vinegar. It adds flavour, aids digestion, and keeps the meal light yet satisfying.