Professional Documents
Culture Documents
Comfort Foods
Recipes for a healthy weight
and a healthy life
Comfort Foods
Table of Contents
1
What Are Comfort Foods?
More than ever, Americans who choose Comfort foods can be defined as feel-good,
food for both taste and health are hearty foods that are both nourishing and
turning to AICR’s New American Plate. nurturing. They are frequently craved in
They’re filling their plates with two-thirds moments of unhappiness, and, interestingly
(or more) vegetables, fruits, whole grains enough, during times of celebration. Com-
and beans and one-third (or less) fish, fort foods are what we ate at grandma’s
poultry or red meat. They’ve heard that house, after a long day at school or what
experts recommend a mostly plant-based mom served when we were sick. As adults,
diet to help reduce the risk of chronic we relish flavors from the comforting past.
diseases like cancer and to maintain a These foods take us back to a time when
healthy weight. life was easier and someone else made the
hard decisions.
Traditionally, many comfort foods are
high in calories and fat, laden with but- Besides the nostalgic feelings they evoke,
it’s the textures and mouthfeel that make
ter, cream, whole milk and cheese, and
comfort foods so appealing. They are
lacking in the nutrients and protective
generally characterized by moist, creamy,
phytochemicals (unique plant substances)
soft, mashed, rich or still-warm textures,
that vegetables and fruits have to offer. and are known for having a relatively high
The good news is you don’t have to fat content.
stop eating your favorite comfort foods
to reap the health benefits of the New Age, regional origin and ethnic background
American Plate. These dishes just need all have a bearing on which items people
a little remodeling to help you reach the consider comfort foods. Many Americans
“2⁄3 to 1⁄3” ratio. include foods like macaroni and cheese,
beef stew, chicken soup, chili, meatloaf,
Start by making a few healthy adjust- mashed potatoes, pizza, spaghetti, choc-
ments to traditional recipes. This olate chip cookies and rice pudding.
brochure contains 10 modified recipes
Since many of these foods come from a
for some of your favorite comfort foods.
time when the relationship between diet
Serve them in smaller portions, and disease was not well known, these
accompanied by an extra helping of foods are often less than healthful. But
vegetables. Try the suggested menus that rather than pass up the foods we crave, we
precede each recipe to make these foods can make simple adjustments to increase
part of a health-protective meal. By mak- their nutritional value. The result: “com-
ing simple adjustments, eating for a forting” foods that fit well on the New
healthy weight and a healthy life can be American Plate.
comforting, too.
2 3
The New American Plate
AICR Diet and Health
AICR and its affiliate, the World Cancer
Research Fund in the U.K., assembled
Guidelines for
an expert panel of scientists to review Cancer Prevention
the existing research on the connec- 1. Choose a diet rich in a variety of
tion between diet and cancer. The panel plant-based foods.
reviewed more than 4,500 studies con-
2. Eat plenty of vegetables and fruits.
ducted around the world and issued a
landmark report entitled Food, Nutrition 3. Maintain a healthy weight and be
and the Prevention of Cancer: a global per- physically active.
spective. This report clearly shows the link 4. Drink alcohol only in moderation,
between a predominantly plant-based if at all.
diet and reduced cancer risk. Eating more
5. Select foods low in fat and salt.
vegetables and fruits, exercising regularly
and maintaining a healthy weight could cut 6. Prepare and store food safely.
cancer rates by 30 to 40 percent. And always remember…
Do not use tobacco in any form.
The New American Plate is based on the
recommendations from this expert report.
It isn’t a short-term “diet” to use for quick
weight loss, but a new approach to eating Proportion
for better health. It emphasizes the kinds of The traditional American plate contains a
foods that can significantly reduce our risk large piece of meat, a small serving of veg-
for disease. It also shows how to enjoy all etables and some form of potatoes or rice.
foods in sensible portions. That is, it pro-
motes a healthy weight as just one part of
an overall healthy lifestyle.
4 5
servings of vegetables and fruits associated
with reduced cancer risk. Standard Serving Sizes
Food Serving Looks Like
To accomplish that, you have to change
the proportion of foods on your plate. That Chopped H cup H baseball or
is, you have to increase the variety of plant- Vegetables rounded handful
for average adult
based foods and decrease the amount of
animal protein. The New American Plate Raw Leafy 1 cup 1 baseball or fist
aims for two-thirds (or more) vegetables, Vegetables for average adult
fruits, whole grains and beans and one- (such as lettuce)
third (or less) fish, poultry or red meat.
Fresh Fruit 1 medium piece 1 baseball
6 7
servings to meet your energy needs. If you
are overweight, the first thing you should
consider is reducing the number of stan-
dard servings in your regular portions.
Fad Diets and the
New American Plate Decrease your portion size gradually so
that you will be less likely to notice the
No doubt you’ve heard a lot about “high change. Even small reductions add up to
protein” and “low-carb” diets. Behind substantial health benefits.
these quick-fix plans lies the notion
Remember, maintaining the right pro-
that certain kinds of foods are bad and portion of plant foods to animal foods is
should be avoided. Unfortunately, people important to your long-term health. So
have had difficulty staying on diets that reduce the portion sizes on your plate, but
eliminate whole categories of food. maintain the “ 2⁄3 to 1⁄3” proportion.
Thus, weight that is lost with great effort
is soon gained back. A fad diet that has not stood up to rigorous
scientific testing is no way to lose weight.
But perhaps the worst thing about Obesity became an epidemic in this country
“low-carb” diets is the confusion they at the same time portion sizes grew enor-
cause. Vegetables, fruits, whole grains mous. It is likely you can reach a healthy
and beans are powerful tools in the weight on your own by simply reducing the
size of the portions you eat and exercising
fight against chronic disease and over-
more. If you still do not see your weight
weight. Yet they all contain considerable
gradually moving in a healthy direction,
amounts of carbohydrates. Loose talk contact your doctor or a registered dietitian
about “cutting carbs” may lead people for a more individualized plan.
to reduce consumption of these highly
beneficial foods. The bottom line is this: A diet that lowers
cancer risk is also a diet that helps maintain
There is no need to eliminate any cat- a healthy weight.
egory of food from your diet in order to
Researchers are finding growing evidence
lose weight. Just form some healthy eat-
that overweight and obesity help increase
ing habits and stick to them. Maintain a
risk for developing certain cancers. By fol-
healthy proportion of plant-based food lowing the New American Plate advice to
to animal-based food on your plate, eat a mostly plant-based diet, get regular
reduce portion size all around, and keep exercise and eat smaller portions, you can
physically active. help prevent disease and keep your weight
within a healthy range.
8 9
Adjusting Comfort Comfort foods don’t have to be unhealthy.
Most can be made more nutritious without
10 11
Sensational You can easily increase nutrition
and trim the fat in many of your
Oil base for Citrus juice • Flavored 1 egg 2 egg whites • 1⁄4 cup
marinade vinegar liquid egg substitute
2 oz. mild 1 oz. reduced fat Evaporated milk Evaporated skim milk
cheddar cheese sharp or extra-sharp
cheddar cheese 1 cup all-purpose 1 cup finely milled whole
flour wheat flour • 1 cup “white”
High-fat sauces for Vegetable purées (blend whole wheat flour • 7⁄8 cup
meat/poultry steamed broccoli, sautéed all-purpose flour +
onion, garlic, salt and 2 Tbsp. soy flour
pepper) • Fruit salsa
Pastry pie crust Phyllo crust (use nonstick
Wine Broth • Apple juice cooking spray between lay-
ers) • Graham cracker crust
White rice Brown rice • Bulghur •
Kasha • Quinoa • Whole 1 oz. unsweetened 3-4 Tbsp. cocoa powder +
wheat couscous baking chocolate 1 Tbsp. oil + 1 Tbsp. sugar
(for frosting or sauces) •
Bread crumbs Toasted wheat germ • 1⁄ cup cocoa (for cakes
4
Whole wheat bread or cookies)
crumbs
1 cup chocolate 1⁄
2 cup mini chocolate
Ground meat Ground turkey breast • chips chips • Chopped nuts •
Less meat + finely chopped Chopped dried fruits such
vegetables • Crumbled tofu, as cranberries, raisins,
tempeh or textured vegeta- apricots, cherries (for quick
ble protein (soy crumbles) breads and muffins)
• Beans
Fudge sauce Chocolate syrup
12 13
Recipes Macaroni ’n Cheese
AICR has taken some of the recipes that Both nourishing and nurturing, macaroni
have been treasured for generations and and cheese tops the list of comfort foods.
made them lower in fat, calories and This creamy, fuss-free recipe is full of
sodium. We’ve also added health-protec- healthy ingredients.
tive plant-based ingredients, while still
retaining the great taste that made these 2 cups uncooked whole wheat
elbow macaroni
foods family favorites.
1 Tbsp. butter or margarine
1 onion, finely chopped
Sample Menu 1 garlic clove, minced
1 small red bell pepper, finely sliced
MACARONI ’N Romaine salad with
CHEESE shredded cabbage, 1 small green bell pepper, finely sliced
(recipe follows) tomatoes, carrots 1 1⁄2 cups lowfat milk
and yellow squash 1⁄ cup grated Parmesan cheese
Baked apple with 4
raisins and cinnamon 1 cup shredded reduced fat, sharp or
extra-sharp cheddar cheese
1⁄ cup fat-free sour cream
2
14 15
pot, sauté onion, carrots, leeks and garlic,
Sample Menu 5 minutes. Return beef to pot. Add toma-
toes, tomato paste, broth and oregano. Add
BEEF STEW Sliced peaches water; bring to boil. Reduce heat to low;
(recipe follows) topped with
simmer until beef is nearly tender, about
raspberries
Whole-grain crackers 50 minutes. Add potatoes. Cover partially;
simmer until beef and potatoes are tender.
Add green beans and kale. Cook another
6-8 minutes. Season with salt and pepper,
Modifications to taste.
Replace some of the meat Makes 6 servings. Per serving: 200 calories, 5 g
with a variety of vegetables total fat (1 g saturated fat), 29 g carbohy-
drates, 13 g protein, 6 g dietary fiber, 303 mg
sodium.
Beef Stew
Here is an easy and healthful recipe that can Sample Menu
smooth out a bad day.
CHICKEN SOUP Tossed salad with
1 Tbsp. olive oil (recipe follows) sliced oranges and
1⁄ lb. beef stew meat, cut into Whole-grain roll almonds
2
1-inch cubes
Melon wedge
1 large onion, diced
2 medium carrots, sliced
1 cup diced leeks
3 garlic cloves, chopped Modifications
1 can (14 oz.) diced tomatoes Use reduced sodium broth
1 can (6 oz.) tomato paste
Add extra veggies
1 can (14 oz.) fat-free, reduced sodium
beef broth
1-2 Tbsp. dried oregano
1 cup water
2 medium potatoes, cubed Chicken Soup
1 package (10 oz.) frozen green beans What better way to chase away the blues
1 cup chopped kale than to indulge in this warm, homey treat?
Salt and freshly ground black pepper, to taste You’ll be reminded of the days when mom
or grandma could comfort your colds with
In large nonstick pot, heat oil over medium-high homemade soups. This simple, healthier
heat. Add beef, sauté until brown, about 5 min- recipe will take off the chill on a rainy day.
utes. Remove from pot and set aside. In same Recipe continues on p. 20
16 17
The New American Plate
Comfort Foods
2 /3 (or more)
vegetables,
fruits, whole
grains and
beans
/3 (or less)
1
animal
protein
20 21
In Dutch oven, heat oil over medium-high Meatloaf
heat. Sauté onion, bell pepper and garlic Often called “the mother of all comfort
until onion is translucent, about 4 minutes. foods,” meatloaf is a hearty dish that has
Add jalapeño pepper, cumin, ancho chile or been cherished by American families for
chili powder and oregano. Stir until spices many generations. To transform it, we
are fragrant, about 1 minute. Take care not substituted 1⁄2 pound of ground turkey and
to let them burn. Add beans, tomatoes and 1⁄ pound of ground turkey breast for the
2
all but 3 tablespoons of vegetable broth. usual 1 pound of ground chuck, and added
Bring chili to boil. Reduce heat and sim- lots of chopped veggies. The adapted
mer, uncovered, 10 minutes. Meanwhile, in recipe turned out beautifully, with a savory
small bowl, combine masa or cornmeal and yet sweet taste. The same mixture could
remaining broth, stirring to make a smooth be used to make a juicy burger – another
mixture. Add to chili, blending well. Stir comfort food favorite. Serve it on a whole
frequently to prevent sticking. Add salt and wheat bun.
pepper, to taste. Simmer 10 more minutes.
1⁄ pound ground turkey breast
For best flavor, refrigerate 1-2 hours. Before 2
serving, reheat and sprinkle cilantro on top, 1⁄
2 pound ground turkey
if desired. 1⁄ cup ketchup
3
Makes 5 servings. Per serving: 227 calories, 5 g 1 cup unseasoned breadcrumbs,
total fat (<1 g saturated fat), 35 g carbohy- preferably whole wheat
drates, 12 g protein, 12 g dietary fiber, 574 mg
3⁄ cup finely chopped onion
sodium. 4
1 tsp. dried basil
2 tsp. dried oregano
Sample Menu 2 garlic cloves, minced
MEATLOAF and Black bean and 1 large egg
MASHED POTATOES corn chowder 1⁄ cup shredded carrots
2
(recipes follow) Apple cranberry 1⁄ cup chopped fresh parsley
4
Steamed broccoli crisp
with lemon 1 1⁄4 cups green bell pepper, minced
1⁄ cup red bell pepper, minced
4
Salt and freshly ground black
Modifications pepper, to taste
for Meatloaf 3 Tbsp. ketchup (optional topping)
Substitute a combination Preheat oven to 350 degrees. In large bowl,
of ground turkey and turkey combine all ingredients, except for extra
breast for ground beef ketchup. Place mixture in 9×5-inch non-
stick loaf pan. Bake 1 hour, uncovered. Let
Add a variety of chopped stand 10 minutes before serving. Spread
veggies extra ketchup on top, if desired. Cut into
slices and serve.
22 23
Makes 5 servings. Per serving: 276 calories, butter until smooth and fluffy. Add salt and
9 g total fat (2 g saturated fat), 25 g carbo- pepper, to taste. Serve immediately.
hydrates, 23 g protein, 2 g dietary fiber, Makes 6 servings. Per serving: 121 calories,
463 mg sodium. 3 g total fat (<1 g saturated fat), 22 g car-
bohydrates, 3 g protein, 2 g dietary fiber,
55 mg sodium
Modifications
for Mashed Potatoes Sample Menu
Substitute lowfat or nonfat PIZZA Frozen yogurt
milk for cream/whole milk (recipe follows) topped with fresh
strawberries
Substitute soft tub margarine “Salad bar” salad
or whipped butter for “stick”
variety
Modifications
Mashed Potatoes Use whole wheat crust
The changes here are minimal but signifi- Add a variety of chopped
cant. Instead of using whole milk we used veggies as toppings
nonfat milk, which offers the same fluffy
mashed potato texture, yet fewer calories Cut down significantly
and less fat per serving. Soft tub margarine on cheese
is lower in unhealthful saturated fat and
trans-fat than stick varieties. Just watch that
portion size.
Pizza
4 medium russet potatoes, scrubbed
Bubbling cheese, golden crust and tender
and quartered
1⁄ cup hot skim milk
vegetables: pizza is one of the foods that
2
best satisfies cravings. If you have the time
1 1⁄2 Tbsp. soft tub margarine or to make a fiber-rich whole wheat dough
whipped butter from scratch, here is a trouble-free recipe.
Salt and freshly ground black pepper, Or use whole wheat dough mix, which is
to taste available in many specialty food stores.
In large saucepan, place potatoes with Crust:
enough water to cover. Bring to boil. 1 1⁄2 tsp. dry yeast
Reduce heat and simmer until potatoes 3⁄ cup warm water (105-115 degrees)
4
are tender, about 25 minutes. Drain well.
1 cup whole wheat flour
Transfer potatoes to bowl. Using an electric
1 cup all-purpose flour
mixer or potato masher, mash potatoes,
1⁄ tsp. salt
gradually adding hot milk and margarine or 4
1 Tbsp. olive oil
24 25
Topping: cooked crust; top with vegetable mixture.
Nonstick cooking spray Sprinkle with Parmesan and sage. Bake 20
1⁄ cup water minutes more or until crust is golden brown.
2
1⁄ cup chopped onion
4
Makes 8 servings. Per serving: 178 calories, 4 g
1⁄ Tbsp. dried thyme
total fat (1 g saturated fat), 29 g carbohy-
2 drates, 8 g protein, 4 g dietary fiber, 339 mg
1⁄ Tbsp. dried basil
2
sodium.
4 cups sliced mushrooms
2 cups chopped zucchini
1 red bell pepper, chopped Sample Menu
Salt and freshly ground black pepper, SPAGHETTI WITH Tossed salad with
to taste TOMATO SAUCE red peppers and
1 cup ready-made pizza sauce or (recipe follows) black beans
pasta sauce Whole-grain Fruit kabobs
1⁄ cup grated Parmesan cheese bread sticks
2
1⁄ Tbsp. chopped fresh sage
2
26 27
1 Tbsp. dried thyme
1⁄ cup fat-free, reduced sodium
2
vegetable or chicken broth
Sample Menu
2 cans (28 oz. each) whole peeled Grilled veggie CHOCOLATE CHIP
tomatoes, drained and crushed sandwich on COOKIE
whole-grain bread (recipe follows)
8 oz. spaghetti, preferably whole wheat
Pineapple chunks
7 garlic cloves, chopped
1 cup chopped mushrooms
2 Tbsp. tomato paste
Salt and freshly ground black pepper, Modifications
to taste
Reduce sugar
2 Tbsp. freshly grated Parmesan cheese
(optional) Decrease butter or margarine
In heavy saucepan, heat oil over medium Substitute whole wheat flour
heat. Add onion, green pepper, zucchini for all-purpose flour
and carrot and sauté 2 minutes. Add orega-
no, basil, thyme and broth. Stir in tomatoes. Enhance with wheat germ
Reduce heat to low and simmer, uncovered,
40 minutes, stirring occasionally. Mean- Reduce amount of mini
while, cook spaghetti according to package chocolate chips
directions. To vegetable mixture, add garlic,
mushrooms, tomato paste, salt and black
pepper, to taste. Raise heat to medium,
cover and cook 10 minutes. When spa- Chocolate Chip Cookies
ghetti is done, drain and transfer to warm
serving bowl. Add sauce and toss. Garnish Our chocolate chip cookies have delighted
with cheese, if desired. everyone who has tried them. Try these
treats with a tall glass of lowfat or nonfat
Makes 6 servings. Per serving: 254 calories, milk. And remember that although these
3 g total fat (<1 g saturated fat), 48 g car-
bohydrates, 9 g protein, 5 g dietary fiber, are probably lower in fat and calories than
575 mg sodium. your usual recipe, they still aren’t low in
calories and fat – so portion size matters!
Nonstick cooking spray
1⁄
4 cup packed brown sugar
3 Tbsp. granulated sugar
3 Tbsp. butter or margarine
1⁄ tsp. vanilla extract
2
1 large egg
3 Tbsp. water
28 29
3⁄ cup all-purpose flour
4
1⁄
2 cup “white” whole-wheat flour Sample Menu
(see note)
1⁄ cup toasted wheat germ Spinach salad with Steamed asparagus
3
walnuts with lemon
3⁄ tsp. baking soda
4
Baked salmon fillet RICE PUDDING
1⁄ tsp. salt
4
Baked potato (recipe follows)
1⁄ cup semisweet mini chocolate chips
2 with salsa
30 31
In heavy medium saucepan, bring milk, rice,
cinnamon sticks and salt to simmer. Reduce
heat to low. Cover and gently simmer
until rice is very tender and milk is almost
America’s Favorite
absorbed, stirring occasionally (about 1
hour). Add sugar, vanilla and nutmeg and
Comfort Foods
stir to blend over low heat until mixture
Beef Stew
is very thick (about 15 minutes). Remove
cinnamon sticks. Stir yogurt and 3⁄4 of fruit Chicken Pot Pie
into rice pudding. Transfer to large bowl. Chicken Soup
Top with remaining fruit and sprinkle with Chili
ground cinnamon, if desired. Serve warm. Chocolate Chip Cookies
Makes 8 servings. Per serving: 202 calories, Franks and Beans
2 g total fat (1 g saturated fat), 40 g carbo-
hydrates, 7 g protein, 3 g dietary fiber, Grilled Cheese Sandwich
106 mg sodium. Hamburger and Fries
Note: For softer consistency, add more milk and Lasagna
cook longer. Macaroni ’n Cheese
Meatloaf and Mashed Potatoes
Pizza
Rice Pudding
Spaghetti with Tomato Sauce
Warm Apple Pie with Ice Cream
After you’ve made the recipes in this
brochure, try making similar substitu-
tions in your own favorite comfort
foods. You may be able to transform
these dishes so that they retain their
original flavor while also helping you
manage your weight and prevent
chronic diseases like cancer.
If you can’t modify a recipe without
sacrificing the taste, consider saving
the item for a special occasion and
eating a smaller amount.
32 33
About AICR Request additional brochures:
(single copies free)
The American Institute for Cancer Research
is the third largest cancer charity in the U.S. • Simple Steps to Prevent Cancer
and focuses exclusively on the link between • Moving Toward a Plant-Based Diet
diet and cancer. The Institute provides a wide • A Healthy Weight for Life
range of education programs that help mil-
lions of Americans learn to make changes Call the toll-free Nutrition Hotline:
for lower cancer risk. AICR also supports Dial 1-800-843-8114 to leave a message for a
innovative research in cancer prevention registered dietitian, who will return your call.
and treatment at universities, hospitals and Monday-Friday, 9:00 a.m.–5:00 p.m. ET.
research centers across the U.S. The Institute
has provided more than $70 million in fund-
ing for research in diet, nutrition and cancer. For more delicious, healthy recipes, look for
AICR is a member of the World Cancer The New American Plate Cookbook (University
Research Fund International. of California Press) in your bookstore, avail-
able March 2005. Another great source of
Need More Help? AICR recipes is www.aicr.org.
For free publications or to make a
memorial donation, please contact us.
Editorial Review Committee
American Institute for Ritva Butrum, Ph.D.
Cancer Research AICR Senior Science Advisor
1759 R Street NW, P.O. Box 97167 Karen Collins, M.S., R.D.
Washington, DC 20090 -7167 Nutrition Consultant
1-800-843-8114 or 202-328-7744 Elaine Feldman, M.D.
www.aicr.org Medical College of Georgia
AICR’s message about proportion and portion David Heber, M.D., Ph.D.
size comes to you in a variety of vehicles: UCLA Center for Human Nutrition
• Brochures: The New American Plate, One-Pot Jan Kasofsky, Ph.D., R.D.
Meals, Veggies, Breakfast Capital Area Human Services District,
Louisiana
• NAP Serving Size Finder: single copy free
Laurence Kolonel, M.D., Ph.D.
• Small NAP Poster (81⁄2×11"): single copy free University of Hawaii
• Large NAP Poster (17×23"): $2.00 each Melanie Polk, M.M.Sc., R.D., F.A.D.A.
• NAP Place mat (11×17"): $12.00 (set of four) AICR Director of Nutrition Education
All these materials make great teaching tools AICR Executive Staff
or healthy reminders for your home. To
order, call AICR toll-free at 1-800-843-8114.
Bulk order discounts are available for health
professionals.
34 35
How You Can Support Cancer
Research and Education
Through Your Will
You can help provide for future cancer
research and education through a simple
bequest in your will to the American
Institute for Cancer Research. Consult with
your attorney when first writing your will, or
to add a simple paragraph to your existing
will. Your bequest to help in the war against
cancer can be a cash amount, a gift of the
remainder of your estate or a portion of the
remainder, after obligations to your family
and loved ones are met.
36
The New American Plate is a
registered trademark of the American
Institute for Cancer Research.
WE4B- C F