The Letter “P”

“All food starting with p is comfort food: pasta, potato chips, pretzels, peanut butter, pastrami, pizza, [and] pastry.” (Sara Paretsky)

Comfort food is traditionally prepared with a cultural nostalgic appeal, or provides easy-to-eat meals plentiful in calories, carbohydrates, nutrients, sugar, or salt. Comfort foods are more likely to be sweet or salty than sour or bitter. It is heightened by the senses of taste, touch and smell.  Comfort foods tend to be associated with a person’s childhood or with home cooking. The term “comfort food” has been traced back to 1966 in the Palm Beach Post .

Eating comfort foods may trigger a reward system in the human brain, which gives a temporary sense of emotional well-being. When psychological conditions are present, people often use comfort food to treat themselves. Those with negative moods tend to eat unhealthy food in an effort to experience the instant gratification that comes with it (even if only short-lived).

Comfort food can be put into the four categories of nostalgic foods, indulgence foods, convenience foods, and physical comfort foods. Males prefer warm, hearty, meal-related comfort foods (such as steak, casseroles, and soup) while females favor comfort foods that are more snack related (such as chocolate and ice cream). Guilt, depression and loneliness are the main reason for women and comfort food while men typically use it as a reward for success. The foods below are considered among the most common comfort foods people eat:

·         Apple pie

·         Baked beans

·         Banana pudding

·         Beef stew

·         Brisket pot roast

·         Chicken and dumplings

·         Chicken pot pie

·         Chicken soup

·         Chili

·         Chocolate chip cookies

·         Corn on the cob

·         Fried chicken

·         Gelatin dessert

·         Green bean casserole

·         Grilled Cheese Sandwich 

·         Hamburgers 

·         Hot dogs

·         Ice cream

·         Macaroni and cheese

·         Mashed potatoes

·         Meatloaf

·         Potato salad

·         Pumpkin pie

·         Shepherd’s pie

·         Spaghetti

·         Tomato soup

·         Tuna casserole

Nutrition experts don’t advise using food to soothe nerves, but these aren’t normal times. For about a quarter of Americans, eating and cooking have become a way to get rid of boredom and relieve stress. A shift toward cooking with real whole-food ingredients is a great step toward less reliance on packaged processed foods. These changes won’t make your dish one bit less delicious, but can improve your moods:

Embrace whole grains-Swapping out the regular refined wheat crust for one made of polenta is a great substitute for the crust on pizza, a great comfort food. Though it’s not traditional, it’s delicious. Not only is the crust whole-grain, but it also happens to be gluten-free, which is a plus for many other people.

Make smart cheese choices-One serious requirement of comfort food is that cheese is involved in some way. Bringing cheese into the mix doesn’t mean all chances of things remaining wholesome are gone though. Opting for cheeses that are more flavorful than others means you don’t need to use as much to enjoy them.

Tangy goat cheese is more flavorful sprinkled on tacos than more common cotija (or even shredded Monterey Jack) so you only need a little to enjoy its benefits. The same thing goes for a lighter macaroni and cheese. While cheddar is always great, swapping out some for nuttier, more flavorful Gruyere means you’ll need less cheese overall since the flavor impact from this cheese is far more pronounced.

Treat vegetables like meat-Pay a little more attention when seasoning vegetables, and the results can change the way you or your family views them. Take slices of meaty Portobello mushrooms and poblano peppers and quickly marinate them in a tangy mix of lime juice, olive oil, and spices just like you would chicken or steak.

Roast them at high heat so all the marinade’s flavor soaks in, and they get tender and caramelized. You have a filling for tacos that’s as satisfying, and as flavorful as meat. (If you must use meat, use ground turkey or chicken breast instead of beef or pork. The poultry options are lower in saturated fat.)

Tuck in vegetables wherever you can-The easiest way to make comfort food a bit lighter is to add vegetables. Skip the ground meat in your lasagna, and replace it with a colorful mix of spinach, peppers, eggplant, zucchini, and mushrooms. Or get a bit more subtle about it with a creamy cheese sauce made with more cauliflower than cheese. It is incredibly satisfying, and you might not even be able to spot (or taste) the difference.

“Food is a lot of people's therapy. When we say comfort food, we really mean that it's releasing dopamine and serotonin in your brain that makes you feel good.” (Brett Hoebel)[i]

---

[i] Sources used:

·        “4 Practical Tips for Making Healthier Comfort Food” by Sheela Prakash

·        “5 Reasons Why We Crave Comfort Foods” by Shahram Heshmat

·        “Comfort Food Fun Facts” By Richard Myrick

·        “Comfort food” From Wikipedia

·        “How to make some comfort foods more healthy” by Consumer Reports

·        “What is ‘Comfort Food’ – and Why Do We Crave it?” by John Egan