Healthy Comforts During Quarantine

HealthyComfortsDURING QUARANTINE

BY MICHELE JACOBSON

What’s your go-to comfort food?

Early into quarantine, I began to crave brownies; nothing fancy or frosted, just the rich and simple, one-bowl variety. I declared that I would bake them nightly until things went back to “normal”. Nobody knew, at that time, how long the lockdown was going to last, but I did know that ‘brownies forever’ was not a sustainable, longterm model. Still, each night when my sweet tooth hit, those brownies gave me a warm, fuzzy feeling…at least while I was eating them.

Comfort foods are often associated with memories of childhood and home, so eating them can provide us with a calming sense of security. Moreover, the reward system in the brain becomes activated when we indulge, releasing the natural “feel good” chemicals of serotonin, dopamine and endorphins. These compounds provide an analgesic effect that elevates a person’s mood.1 The flip side is that overindulgence can actually serve to worsen your mood. (Think: an ice cream cone vs. the entire pint.) This double-edged sword is especially true for women, who often experience feelings of guilt after eating foods they think of as unhealthy.2

The researchers studied whether a self-identified

Yet, there is other research that says abcomfort food would most popular comfort food, across the board, staining from indulgences will also make you work better to with women craving it and other sweets, espefeel better. A report called The Myth of Comfort Food was performed in association with improve one’s mood, cially when they are anxious or under pressure. Men, on the other hand, tend to hanker for NASA. Its purpose was to discern which foods as opposed to a heartier fare, such as pasta or meat, and eat to would tempt astronauts to eat more while in space. The researchers studied whether a self- different food, or no reward themselves for a job well done.4 The definition of comfort food also differs accordidentified comfort food would work better to improve one’s mood, as opposed to a differfood at all. ing to age and culture. Younger people generally crave fast foods and snacks, while Asian ent food, or no food at all. Their findings state cultures prefer plain hot tea for its comforting that people give comfort food “credit” for mood effects that would effects. Whatever the chosen victual, 81 percent of people say that have occurred even in its absence. In short, though many people when they indulge, they feel better.5 believe “an improvement in mood can be attributed to their favor- The inconvenient drawback to all this gratification is that comite food, they would get the same benefit from eating an alterna- fort food tends to be unhealthy. Generally, it is high in fat and tive food, or even no food…the mood improvement occurs mainly simple carbohydrates, the very components that make it so satisfyfrom the passage of time.”3 ing. The challenge is to indulge your cravings while still maintain-

But this conclusion is no fun at all. ing a healthy diet, especially during these times of sustained stress

Disparities in comfort food choices abound. Ice cream is the and isolation. For me, it quickly became clear that my regular indulgence in brownies was not a good idea, nutritionally speaking. In anticipation of my nightly sweet tooth, I began to explore using alternate ingredients in recipes of tried-and-true foods that comfort. The goal was not to make these treats less unhealthy, but to actually add nutritional benefit. The results were wholesome and delicious, with greater depth of flavor. Not only were my cravings fulfilled, but my mind was assuaged as well. We all need some comfort now, and healthy indulgences are ideal. Here are recommendations to help boost the benefit of your goto comfort food:

1Take a cue from other cultures. It’s easy as a cup of tea, which people in the UK and Asia regularly use to provide comfort. Research shows that plain black tea decreases stress levels by reducing cortisol, the bodies’ primary stress hormone.6 (Conversely, processed sugar triggers cortisol-release, leading to feelings of irritability and stress.)

Other cortisol-reducing foods include: • dark chocolate • bananas and pears • green tea • fiber-rich foods • probiotic-rich foods, such as yogurt

2Recipe rehab. It’s easy to revamp a recipe to reduce nutritional cost and add benefit! You can make a dish your own by experimenting with the following ingredient replacements: • Use natural sweeteners in lieu of white sugar. Honey, molasses and maple syrup will supply antioxidants and beneficial trace minerals, as well as a more nuanced flavor profile. • Try olive oil, coconut oil or nut butters as replacement fats; these will make any recipe more heart healthy. • Use real whole grain varieties of pasta, bread and flour. This small switch-up provides fiber, as well as magnesium and B vitamins the body needs to ward off tension and physical stress. • When baking, you can fortify the dry ingredient mix by adding small amounts of ground seeds and grains. Nutritional powerhouses like wheat germ or hemp hearts will boost the healthfulness of your baked goods; yes, even brownies.

If you are among the 40 percent of Americans who are eating more comfort food, improving upon the ingredients is the first step in taking control of your health.

3Be prepared. By anticipating food cravings, you can plan ahead to have healthier options available. For example, I know my sweet tooth kicks in after dinner, so I bake my revamped version in advance. When my craving strikes, I’m ready.

Pre-pandemic, Americans were eating more than half their meals either outside the home or from take-out. But now those numbers have shifted; in a self-reported poll, more than 50 percent of Americans now say they are cooking and baking more. The COVID-19 cooking craze is now the “new normal” and seems poised to continue, post-pandemic. This provides an opportunity to reverse the trends of obesity, diabetes and heart disease that have long run rampant in the U.S. ness, preparing our own food - even comfort food - with nutritious ingredients will stack the odds in our favor.

It’s hard to digest that freshly baked brownies cannot solve the world’s problems. But a delicious treat can still provide deep satisfaction, if only for a short while, during this time of extended stress. Prepare your goodies as healthfully as you can and share the comfort with someone you love. 4 Maintain a positive attitude. Since comfort food is associated with longing for a simpler time, it’s no surprise that many of us now eat these foods more frequently, as we seek relief from pandemic-related tension and isolation. It’s helpful to recognize that negative emotions often lead us to unhealthy choices, while a positive mind-frame can inspire us to eat more healthfully. If the goal is to maintain well-

1 Benton & Owens, 1993; Gold, MacLeod, Frier, & Deary, 1995??? 2 Dubé et al., 2005, Kandiah et al., 2006; though see also Adriaanse et al., 2016 3 https://pubmed.ncbi.nlm.nih.gov/25133833/ Wagner et al., 2014 4 Wagner et al., 2014 5 Dubé et al., 2005, Kandiah et al., 2006; though see also Adriaanse et al., 2016 6 Steptoe et al., 2007

5 Recipes: HEALTHY TAKES ON COMFORT FOOD

Banana Bread Who needs another recipe for banana bread? You do. This one is chock full of fiber from whole grains, nuts and seeds, and contains no refined sugar. Rather, the maple syrup provides a plethora of minerals: calcium, iron, magnesium, potassium, zinc, copper and manganese. This banana bread will take you from breakfast to dessert.

Ingredients:

5 Tbsp coconut oil, melted 1/3 cup real maple syrup 4-5 ripe bananas 2 eggs 1 tsp. baking soda 1/2 tsp. sea salt 1 tsp. cinnamon 1 tsp. vanilla extract 2 cups whole wheat flour 1/2 cup chopped walnuts Scant 1/4 cup whole flax seeds

Instructions:

1. Preheat oven to 350 degrees and line a standard loaf pan with parchment paper. 2. Mash bananas in a bowl. Add the melted coconut oil and maple syrup and mix together until the mixture resembles a slurry. 3. Beat in eggs. 4. Mix in the baking soda, salt, cinnamon and vanilla. 5. Add flour and combine until just incorporated. (Do not over-mix.) 6. Combine the nuts and seeds together, setting aside 2 Tbsp. for topping. Add remainder to the batter. 7. Transfer mixture to pan and top with reserved nuts and seeds. Sprinkle lightly with more cinnamon. 8. Bake for 55 minutes, testing the top with a push of the finger to make sure it is well baked.

Vegan Cookie Dough Fudge Who out there eats raw cookie dough? It’s a guilty pleasure although we know it’s unhealthy. This vegan, frozen cookie dough fudge is made with tahini. It is high in protein and also a great source of antioxidants, especially lignans, which help prevent free radical damage and may reduce your risk of disease. This fudge will become your favorite new indulgence.

Ingredients:

1 cup tahini 1/4 cup coconut oil, melted 2 Tbsp. maple syrup 1/2 Tbsp. vanilla extract 1/4 tsp. salt 1/4 cup mini chocolate chips, plus an additional 2 Tbsp. chips Pink sea salt for topping

Instructions:

1. Line a loaf pan with parchment paper. 2. Set aside the 2 Tbsp. of chocolate chips for topping. 3. Combine tahini, coconut oil, maple syrup, vanilla and 1/4 tsp. salt in a bowl. When fully blended, stir in 1/4 cup chocolate chips. 4. Pour mixture into prepared pan. Sprinkle with remaining chips and lightly dust with sea salt. 5. Freeze until firm, approximately 30 minutes. Cut into squares and enjoy. Note: This fudge melts quickly, so store it in the freezer!

Cauliflower Crust Pizza Adding a small number of breadcrumbs to the mix makes this cauliflower crust more substantial, but just as healthy as comparable recipes. If you desire a gluten-free crust, just substitute gluten-free breadcrumbs. Top with sauce and cheese (dairy or vegan), and lots of fresh herbs and veggies to create a delicious, nutritious meal.

Ingredients:

1 package (12 ounces) frozen, riced cauliflower (Alternative: fresh, riced cauliflower, about 3 cups.) 1/2 cup shredded mozzarella cheese 1/4 cup grated parmigiana 1/2 tsp. dried oregano 1/4 tsp. garlic powder Pinch of sea salt 2 eggs, beaten 1/2 cup breadcrumbs, regular or gluten-free (I prefer Italian flavored)

Instructions:

1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper. 2. Steam the riced cauliflower until tender. (This can be done in a pan or the microwave and will take approximately 3 -4 minutes.) 3. Drain cauliflower very well in a sieve, squeezing out as much moisture as possible. Blot with a clean towel to further dry. Place into a bowl, and cool. 4. Combine all ingredients with cauliflower and mix well. Form into a cohesive unit and turn onto baking sheet. Shape into a 10 to12-inch round, making the outside edge a bit thicker. 5. Bake for 20 minutes. (I like to flip my crust after 15 minutes for even browning, but this is optional.) 6. Remove from oven and top with any combination of sauce, cheese, herbs and vegetables, and meat, if desired. 7. Return to the oven for an additional 10 minutes, or until desired doneness. 8. Slide finished pizza onto a plate and cut into wedges.

Enjoy!

Vegan Chocolate Mousse Avocados are the secret ingredient in this fool-proof chocolate indulgence. This recipe lets you choose both your type of milk and sweetener, so use whatever is readily on hand. You can easily double (or triple) the recipe.

Ingredients:

2 very ripe avocados 2 tbsp unsweetened cocoa powder 1/4 cup non-dairy milk (oat milk, soy milk, or any type of nut milk) 2 tsp. sweetener, or more to taste (agave, honey or maple syrup) 1 tsp. vanilla extract

Instructions:

1. Combine all ingredients in food processor or blender, scraping down sides as necessary. 2. Add additional milk as needed, a tiny bit at a time. Mixture should be mousse-like. 3. Spoon into individual ramekins or alternatively, one large bowl. Place in refrigerator to chill. 4. If desired, garnish with berries, vegan whipped topping, chocolate curls or mini chips.

Umami Almonds All your flavor senses will be stimulated by this salty, smoky, sweet and spicy snack. The nuts and seeds provide protein, healthy fats and minerals, while the honey is a great source of antiseptic phenols and antioxidants. These uniquely flavored, addictive nuts will be your go-to goodie!

Ingredients:

4 cups raw, unsalted almonds 1/8 cup buckwheat honey 1/8 cup chili pepper-infused honey (I like Mike’s Hot Honey or Bee’s Knees Spicy Honey) 1/8 cup mixed (white and black) sesame seeds Smoked sea salt (Alder smoked is best for this recipe!)

Instructions:

1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper. 2. In a saucepan, melt the two types of honey together until syrupy but not bubbling. 3. Combine honey and almonds in a bowl. When almonds are coated, incorporate the sesame seeds. 4. Turn mixture onto the baking sheet and spread into a single layer as even as possible. 5. Place in oven for 10-12 minutes, or until well roasted. (It’s a good idea to flip the almonds once, halfway through.) 6. Remove from oven, slide the parchment paper off the pan and allow the almonds to cool slightly. 7. Sprinkle sparsely with smoked sea salt. 8. When completely cooled, break up almonds and transfer to an airtight container.