Try these untraditional comfort foods for healthy and delicious ways to improve mood.

The idea behind the traditional interpretation of “comfort food” is not so ill-conceived. When our blood sugar levels are low, we are hungry or we are upset, nothing feels quite as satisfying – as filling, in more than the physical sense of the word – than sitting down and enjoying a delicious, warm, nostalgia-ridden, heavy meal. It’s comfort. But beyond this brute definition of comfort food, there’s what lies between the fine lines. Some foods provide comfort because of their nutritional content and how they fuel the body to biochemically relax, fight stress and feel physical comfort. Why destroy your dietary goals after a break up by feasting alone on a pint of ice cream when real comfort comes in a lighter, healthier package?

Here are 5 ways to improve mood with real foods that help to fight stress and overcome bouts of depression without weighing you down or defeating their initial purpose.

Now, it will take more than just a bit of one of the following comfort foods to completely dissolve you of all your worries, but they will contribute to you keeping your cool. Better yet, all of the following 5 comfort foods are vegan! Sit back, relax and enjoy.

1. Asparagus

I love when asparagus season is in full swing, and it takes very little effort to enjoy them. A dash of salt and pepper, a drizzle of olive oil and a stint in the oven later, you have yourself the perfect side dish. And that’s exactly what asparagus is good for – ease. According to one study, asparagus attenuated the elevated weight of adrenal glands and increased the reduced weight of the spleen induced by stress, making it a fit anti-stress food.

One cup of cooked asparagus contains 67 percent of the RDA of the B-vitamin folate, which, when deficient in the body, induces oxidative stress, increased blood pressure and insulin resistance. A diet rich in folate can prevent this from occurring.

2. Chocolate

It’s true. Women’s intuition has outpaced scientific revelations when it comes to chocolate. A recent study has shown that dark chocolate lowers blood pressure due to the antioxidants polyphenols and flavonols.

3. Cashews

I always pick the cashews out of any nut mix I encounter, mostly because they taste the best, but maybe I was fishing for comfort, too. Cashews are rich in zinc, containing more than 50 percent of the RDA in a 100-gram serving. Zinc deficiency has been linked to mood disorders, anxiety and depression. Just be sure to limit your serving size, as cashews are high in calories and fat. A handful is enough.

4. Blueberries

When life gets tough, it’s not like we run to the refrigerator and feast on berries, hoping to chill out, but maybe we should? Blueberries are exceptionally high in antioxidants and vitamin C, an anti-stress warrior. Vitamin C lowers blood pressure and attenuates the adrenal stress hormone, the anti-inflammatory polypeptide response to prolonged exercise and circulating cortisol.

5. Avocados

Avocados are creamy and full of healthy fats. They also contain a power antioxidant called glutathione, which blocks intestinal absorption of certain fats that cause oxidative damage. Because avocados are largely fat, they also fill you up and keep you satiated, which is its own form of comfort.

Related on EcoSalon

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10 Ways to Kick Seasonal Depression without Popping a Single Pill

Photo Credit: @rsseattle

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Column6 foods that comfort in the cold months.

Six degrees Fahrenheit. The kind of weather that necessitates two puffy jackets. The time change means it’s easier to motivate in the morning routine, but come dusk all I want to do is crawl under a blanket on the couch and read a book. No more balmy, late evenings with a group of friends and a plate of hors d’oeuvres and a bottle of wine; it’s hibernation time. Dark days, cold nights; the winter fueled mindset is upon us.

In front of me sits a steaming mug of Lavender Earl Grey (thank you Banff Tea Co.). On a winter morning like this, it’s a needed infusion of energy. The large cup turns into a hand warmer and the lavender gives a sense of calm that fits the season. I’m slowing down, off the late summer and early fall craze, falling more in tune with the shorter days. Which gets me thinking about comfort food: the edibles we gravitate towards when we hit our hibernation months.

There’s a reason why we want heavy, starchy, fatty foods: they make us happy. These foods boost our serotonin levels, which are much needed throughout the colder months. Centuries ago we could have blamed it on needing extra energy for winter, but in our modern days we certainly don’t need extra fat for winter, we just eat to feel, well, comforted. Which is why, all of a sudden, we’re craving things like hot chocolate milkshakes and macaroni and cheese, even though they go against our better judgement.

If you’re feeling like you need to crawl into a cave, away from people and hunker down, you’re not alone. There are comfort food restaurants, food trucks – Ms. Cheezious grilled cheese sandwich anyone? – and even diets. Yes, comfort food diets. If anyone out there manages to eat a diet rich in cheese and carbohydrates and still stay healthy, please let me know, I’m dying to hear about it.

All jokes aside, might as well give your body what it needs, and when salads just aren’t cutting it, it’s time to start getting creative in the kitchen, not just to make you feel emotionally better, but to keep you healthy. Here’s your foodie guide to comfort food bliss, keeping you happy without the culinary sacrifice.

The Classy Comfort Food

Bored with the standard macaroni and cheese and need to cook up a more high end meal? Try Heidi Swanson’s Roasted Corn Pudding in Acorn Squash, a seasonal favorite. Or test out our very own Vanessa Barrington’s Spicy Crab and Polenta. You can’t go wrong.

The Comfort Food You Drink

Fireplace, book and a mug of mulled wine, what more do you want? Go for my Swedish favorite glögg, which packs the kind of punch your winter nights need.

The Morning Comfort Food

A dark winter morning necessitates a little indulgence, this time in the form of plenty of butter. This recipe is adapted from Sheila Lutkins’ Dorset Scones in All Around the World.

• 2 cups flour
• 1 tablespoon baking powder
• 3 tablespoons sugar
• 1/2 teaspoon salt
• 1/2 teaspoon ground nutmeg
• 8 tablespoons unsalted butter, chilled + cut into cubes
• 1 egg
• 1/2 cup milk
• 3/4 cup dried currants
• 1/2 cup sliced, toasted almonds

1. Mix flour, baking powder, sugar, salt and nutmeg. Add cold butter and mix together until it resembles a coarse meal. [Easiest way to do this is in a food processor, but using your hands to do the job works just fine!]

2. Whisk egg in a small bowl and mix together with milk. Add to flour mixture and mix until dough forms large curds.

3. Knead in currants and almonds.

4. Make two round balls and flatten on greased pan. Cut each round into eighths.

5. Preheat over to 450F, bake for 15 min.

The Impress Your Friends Comfort Food

It’s winter, not only are you craving comfort food, but you’re exhausted, so cooking up a storm for the neighbors isn’t at the top of your list. Keep it simple with this delicious appetizer that only requires three ingredients:

• Honey
• Goat cheese
• Walnuts

Put cheese in a oven friendly dish and cover with walnuts and honey. Put in oven at 350 degrees Fahrenheit for about 10 minutes, until cheese is soft. Serve with a crusty loaf of hearty bread.

The You Just Want to Be Alone Comfort Food

You’re hibernating, remember? Saying no to friends is perfectly acceptable, and it’s the perfect time to indulge. You can buy a round of raclette cheese, melt it and attack the entire dish with apple slices. There’s no one around to comment on your questionable serving sizes. If you’re craving something sweeter, whip up a coffee cake or Mexican Bread Pudding, make a cup of tea and retreat. If you go overboard and eat the whole thing, just be sure to wash out the baking dish to get rid of any evidence before any housemates, partners or significant others return home.

***

And that Lavender Earl Grey? Head to your local spice store, buy a handful of lavender buds and mix it in with loose leaf Earl Grey. It will keep your favorite tea mug happy all winter long.

Editor’s note: This is the latest installment of Anna Brones’s weekly column at EcoSalon, Foodie Underground, discovering what’s new and different in the underground food movement, from supper clubs to mini markets to the culinary avant garde.

Images: Anna Brones

The post Foodie Underground: Comfort Food appeared first on EcoSalon.

Using up all your leftovers is a green thing to do, and this recipe will take care of all that turkey. You likely have some cream and some vegetables leftover from the holiday, too.

If you don’t have the vegetables called for, use what you do have. You can add blanched greens, squeezed dry and chopped (kale, spinach, chard), diced sweet potatoes or regular potatoes (boiled until nearly tender). If you only have a little turkey, use what you have and add more vegetables. This recipe is just a guideline.

The olive oil dough is easy to mix together and simple to work with.

Turkey Pot Pie with Olive Oi Pastry Crust

Serves 6

1 stick butter
1 small onion, finely chopped
3 garlic cloves, chopped
1/2 cup unbleached flour
5 cups chicken or turkey broth, heated
3 large carrots, peeled, halved and cut on the diagonal into half inch pieces
3 celery stalks, cut on the diagonal into half inch pieces
10 ounces pearl onions, boiled for two minutes and peeled
1 cup unbleached all-purpose flour
1/2 teaspoon kosher salt
2 1/2  tablespoons extra-virgin olive oil, plus more for brushing
1 1/2 cups heavy cream
2 teaspoons fresh thyme or sage, chopped
2 cups green beans
3-4 cups cooked, shredded roast turkey (or more if you have it)
Salt & pepper to taste

Preheat the oven to 400 degrees F.

In a large, heavy soup pot or Dutch oven, over medium heat, warm the butter. Cook the onion and garlic until soft. Add the flour and stir for two minutes. Slowly whisk in the broth a little at a time to avoid lumps. Add the carrots, celery, pearl onions and a little salt and pepper. Cook, stirring occasionally for about 15 minutes or until vegetables are tender.

Meanwhile, make the crust:

In a medium bowl, mix together the flour and salt. Pour in the oil and mix with a wooden spoon until the flour is moistened. Add 1/3 cup warm water and continue to stir. With your hands, knead the dough in the bowl for a few minutes until it comes together. The dough will be soft and elastic, but not sticky. Set it aside.

Add the cream and herbs to the pot with the vegetables and broth and cook for about five minutes, stirring occasionally.

Stir in the green beans, turkey and salt and pepper to taste. Cook for a few minutes to blend flavors.

Transfer the pot pie mixture to a 3 quart casserole dish.

On a lightly floured surface, roll out the dough in the size and shape of the baking dish. Pick it up and lay it carefully on top of the pot pie, stretching and shaping it with your hands if needed, so it covers the dish.

Puncture the top of the crust with the tines of a fork in several places. Transfer to the oven and bake until it is brown and crisp all over, 50 minutes to 1 hour. Brush the top of the pot pie with olive oil about 15 minutes before the end of the cooking time.

Serve hot with salad.

Use local and organic ingredients whenever possible!

Image: norwichnuts

Recipe Copyright 2009 Vanessa Barrington

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