Healthy Comfort Foods?
Yes, Irene, it’s possible to enjoy digging into these staples without guilt. Comfort foods can be healthy and nutritious without a lot of fuss or bother. Most of the ingredients can be assembled beforehand and kept in the pantry until needed. Here are just a few recipes that we enjoy; we hope that you enjoy them, too!
1 small white onion, coarsely chopped
3 small cloves of garlic
2 Tablespoons of Organic Safflower Oil
1 cup organic corn grits (not cornmeal – it’s more coarse)
1/2 cup assorted vegetables (broccoli, frozen peas, corn, or chopped red peppers)
2 Teaspoons Turmeric
1 Tablespoon Organic Miso
Salt and pepper to taste
1. Begin by sauteeing the onions and garlic in safflower oil in a nonstick pan until the onions are soft and translucent.
2. Add the grits to 3 cups of water with the miso. Bring to a boil, cover and let it cook on low heat for abot 20 minutes, stirring occasionally), until the water is absorbed.
3. Add whatever vegetables you’d like to add in the last 5 minutes of cooking. Add seasoning to taste. Stir in and let it sit until it becomes firm.
4. Serve warm. Drizzle with extra-virgin olive oil if desired. Yields four servings.
4 large organic whole wheat, spelt, or sprouted grain tortillas
1 15.3 ounce can of Amy’s Vegetarian Refried Beans (or Eden Organic Kidney or other comparable vegetarian beans)
1 cup cooked organic long-grain brown rice or brown/wild rice mix (e.g. Lundberg brand)
1/2 cup tomatoes, cubed
1/4 cup red onion, chopped fine
6 green or black olives, rinsed and chopped
1/2 red pepper, seeds removed and chopped fine
1 jar Newman’s Own All Natural Chunky Salsa, or Seeds of Change or other favorite brand)
1 ripe Avocado, sliced
1. Mix all ingredients together except for the tomatoes in a saucepan over low heat. Remove from heat and add tomatoes.
2. Heat tortillas in a hot 350 degree oven until flexible. Remove.
3. Add 1/4 of mixture to the center of each tortilla. Roll tightly. Add salsa to the top, and garnish with sliced avocado and cilantro sprigs. Serve hot. Serves four.
Pasta e Fegiole Soup
1 Large white onion, coarsely chopped
3 large cloves of garlic, finely chopped
2 scallions, chopped
2 cups of chopped, raw kale, escarole, or other bitter green, torn into small pieces
1/4 cup olive oil (for sauteeing)
1 large red bell pepper, chopped
1 19-oz. can of organic cannelini beans (Eden or other brand)
1 15-oz. can of organic red kidney beans
1 32-oz. container of Imagine Organic Vegetable broth
1 25.5-oz. jar of Muir Glen organic pasta sauce
1/2 lb. of Ditalini pasta, cooked and drained
2 cups of mixed fresh and/or frozen vegetables (pea, green beans, lima beans, cabbage)
1. Saute onions in olive over medium-low heat. Add about 1/2 tsp. of salt to the onions. Cook until tender and translucent.
2. Add garlic and scallions and cook for another 2 minutes.
3. Add kale (which has been massaged with a little oil) to the pot and cook for about 5 minutes, stirring occasionally.
4. Add red pepper and mixed vegetables and cook for 2 minutes. Add vegetable broth, pasta sauce, about 26 oz. of water, Italian seasoning, 1 tsp. of paprika, and cook for about 5 minutes on high heat.
5. Add both cans of beans and cooked ditalini and bring to a boil. Then lower heat and cook for another 10-15 minutes.
6. When the soup has reached the desired consistency, add salt and pepper to taste. Remove from heat and serve immediately with sliced whole grain ciabbata bread and topped with nutritional yeast, if desired. Yields about 6 9 oz. servings.