{"id":17057,"date":"2023-01-07T19:50:00","date_gmt":"2023-01-07T19:50:00","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=17057"},"modified":"2023-01-12T06:34:58","modified_gmt":"2023-01-12T06:34:58","slug":"3-dietitian-approved-comfort-foods","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/3-dietitian-approved-comfort-foods\/","title":{"rendered":"3 dietitian-approved comfort foods\u00a0"},"content":{"rendered":"Mac and cheese, mashed potatoes, nachos&#8230;. Most of us don\u2019t equate our favorite comfort foods with health. But what if your comforts foods could be cozy and nutritious? As firm believers that food should not only taste good but make us feel good, we\u2019re bringing you 3 dietitian-approved recipes that are simple, tasty, and just plain comforting!\u00a0\u00a0\u00a0\u00a01. One Pan Taco Skillet\u00a0Whether you\u2019re short on time or just have the winter cooking blahs \u2013 this one-pan taco skillet will be your new fave recipe. It\u2019s quick, easy \u2013 and it\u2019s tacos!\u00a0Why it&#8217;s nutritious\u00a0\u00a0This skillet packs in a ton of good-for-you vitamins and nutrients that come from a variety of vegetables: sweet potatoes, bell peppers and onions. Sweet potatoes are a rich source of Vitamin A that can support eye health. Just a \u00bd cup provides the recommended daily amount of Vitamin A!While bell peppers and onions are an excellent source of vitamin C that helps support the immune system as well as fiber that can contribute to better digestion and regularity.\u00a0Ingredients:\u00a02 tbsp Olive Oil\u00a01 lb. of ground chicken (Turkey\/Beef works well too)\u00a02 medium sweet potatoes cubed\u00a01 red pepper chopped\u00a01\/2 yellow onion chopped\u00a0\u00bd cup salsa\u00a03 Tbsp Taco Seasoning\u00a0Toppings (optional):\u00bd cup chopped Cilantro\u00a0\u00bd cup Shredded Cheese\u00a0Avocado\/Guacamole\/Queso\u00a0Instructions:\u00a01. In a skillet heat up oil and add the onion, sweet potato and pepper and saut\u00e9 for about 10 minutes.\u00a0\u00a02. Add the ground meat and saut\u00e9 until fully cooked through.3. Add in the taco seasoning and salsa to the skillet and mix well. Once done add the cilantro, cheese, and any other toppings you want and enjoy!2. Vegan Pumpkin Chili\u00a0Finding a balance between your comfort classics and the desire to eat healthy can sometimes be a challenge, but with this veggie-packed chili you don\u2019t have to choose one or the other!\u00a0Why it&#8217;s nutritious\u00a0Loaded with plant-based proteins from navy beans and tempeh, this chili helps keep you feeling satisfied long after your last bite, while also providing nutrients like iron, phosphorus, magnesium and calcium. Prefer animal protein? Swap the Tempeh for ground chicken, turkey or beef!\u00a0Ingredients:\u00a02, 8oz blocks of Tempeh (crumbled)\u00a0\u00a02 tbsp olive oil\u00a01 can of navy bean, drained and rinsed\u00a01 can pumpkin puree\u00a02 bell peppers, chopped\u00a04-5 chopped stalks of celery\u00a01 medium carrot, diced\u00a01 cup vegetable broth\u00a01 Tbsp chili powder\u00a01 tsp garlic powder\u00a01 tsp dried oregano\u00a01 tsp dried basil\u00a01\/2 tsp ground ginger\u00a01\/4 tsp ground cinnamon\u00a01\/2 tsp sea salt\u00a01 square of dark chocolate\u00a0\u00a0Instructions:\u00a0In a large pot heat the olive oil. Crumble in the tempeh and cook until golden brown.Next add the bell pepper, celery, and carrot and saut\u00e9 until soft. (About 10 minutes)Add the pumpkin puree, chickpeas, vegetable broth, seasonings and chocolate and let simmer for 30-60 minutes stirring every so often.After 30-60 minutes enjoy with some cornbread, serve with some cheese or any other toppings you enjoy!3. Roasted Butternut squash Kale Salad with Tahini Dressing\u00a0Now I know what you\u2019re thinking&#8230; a salad in the winter? Yes, most definitely! A warm roasted salad is a great way to integrate seasonal veggies while still offering those cozy warm vibes we all crave during the winter.Why it&#8217;s nutritious\u00a0Prepared with butternut squash, a winter squash that\u2019s packed with vitamins and minerals such as vitamin A to support eye health, vitamin C for immune health and vitamin E, which is an antioxidant that helps protect your cells against age-related damage.\u00a0Another key ingredient? Olive oil! When you pair vegetables with a healthy fat like olive oil &#8211; your body can better absorb important fat-soluble vitamins A, D, E, and K more efficiently. Not just that, but olive oil is also a great source of healthy fats called monounsaturated fats, which promote a healthy heart, weight and mood.For the Salad:\u00a01 bunch kale stem removed\u00a01\/2 cup Cilantro chopped\u00a01 can chickpeas drained and rinsed\u00a01 small butternut squash peeled and diced\u00a01 tbsp olive oil\u00a01 tbsp curry powder\u00a01\/2 tsp pepper\u00a0pinch of salt\u00a0Tahini Dressing:2 tbsp olive oil\u00a02 tbsp tahini\u00a02 tbsp lemon juice\u00a01 garlic clove minced\u00a01\/4 tsp salt\u00a01\/4 tsp pepper\u00a01 tsp honey\/maple syrup\u00a0Instructions:Prepare the kale by cutting out the stem of the kale. Thinly slice the kale into ribbons and add to a large bowl. Add the chopped cilantro and toss to combine.Add about 1 tbsp of olive oil to the kale mixture and massage until the kale is tender and completely coated in the olive oil.Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder, salt, and pepper. Mix with your hands until the squash and chickpeas are well coated.Bake for 15-20 minutes or until squash is tender and chickpeas are lightly browned.Meanwhile add the dressing ingredients to a small mason jar. Shake to mix. Adjust seasoning if you desire.Transfer the butternut squash and chickpeas to the bowl of kale. Add the tahini dressing. Toss to coat.\u00a0View more of Holly\u2019shealthy recipes.About HollyHolly is a Licensed Registered Dietitian with her Bachelor of Science in Dietetics from Michigan State University and completed her supervised practice program at Cal Poly San Luis Obispo. Holly\u2019s goal is to inspire and empower others that living a healthy life is not only easy and enjoyable but attainable to all!Do you have questions about supplements?Reach outto one of our experts, ortake Persona\u2019s free nutrition assessment,and learn exactly what you need to take your wellness to the next level.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.","protected":false},"excerpt":{"rendered":"<p>Mac and cheese, mashed potatoes, nachos&#8230;. Most of us don\u2019t equate our favorite comfort foods with health. But what if your comforts foods could be cozy and nutritious? As firm believers that food should not only taste good","protected":false},"author":559,"featured_media":17079,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1827,184,1893,1947],"tags":[256],"class_list":["post-17057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-aging","category-recipes-2","category-wellness-journey","category-wellness-journey-recipes","tag-recipes"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/17057","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/559"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=17057"}],"version-history":[{"count":10,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/17057\/revisions"}],"predecessor-version":[{"id":17093,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/17057\/revisions\/17093"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/17079"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=17057"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=17057"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=17057"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}