5 healthier versions of classic comfort foods

There’s something about crisp, chilly air that makes us reach for heartier food. When the temperature drops, belly-warming soups and casseroles can provide much-needed comfort.

Many times, however, cold-weather favorites contain too much saturated fat, added sugar, and excess salt. These can contribute to weight gain and raise your risk for chronic illness, like heart disease and diabetes.

But you don’t have to give up your most-loved comfort foods. Check out these healthy recipe recommendations, curated with help from Frances Largeman-Roth, RDN, food and nutrition expert and author of Eating in Color.

Potato soup is often made with cream and cheese, which are high in saturated fat. While a small amount of saturated fat can be part of an overall healthy diet, too much can increase the amount of low-density lipoprotein (LDL or “bad”) cholesterol in your blood. High LDL cholesterol raises the risk of stroke and heart disease, including heart attack. In place of heavy cream, experiment with 1% milk, low-fat Greek yogurt, or dairy-free milk. Go easy on the cheese; sprinkle a little on top rather than stirring it into the soup.

Largeman-Roth also suggests blending in some cauliflower to lighten your bowl without sacrificing flavor. “Most recipes call for 3 pounds of potatoes for eight servings; cut it to 2 pounds of potatoes, plus 1 pound of cauliflower," she says. "And don’t be afraid of the bacon!" Sprinkle a light serving of turkey or center-cut bacon crumbles on top of your soup to add flavor without too many calories, she suggests.

Much like potato soup, many meatloaf recipes call for ingredients high in calories, saturated fat, and salt.

Largeman-Roth’s secret to a healthier loaf? Replace the ground beef with ground turkey or chicken that is at least 90% lean, or substitute some of the meat with plant-based foods, such as finely chopped mushrooms or lentils. Experiment by trying a half meat/half meatless blend. You can also pad out ingredients by adding some chopped veggies such as carrots, celery, and bell pepper.

Cut back on salt by choosing low-sodium broths and ketchup. And for better portion control, consider baking your meatloaf in muffin tins, adds Largeman-Roth.

Not only can a single tray of saucy, filling lasagna feed an entire family—with leftovers to spare—this Italian-style classic can be easily customized to your tastes.

“You can use so many different vegetables to make a delicious lasagna,” says Largeman-Roth. “I love using frozen organic spinach and mushrooms.” She recommends first squeezing out any excess water and sautéing these picks with onions.

Thinly sliced squash can even be used in place of noodles. Zucchini is a great summer substitution, while butternut squash and sage are a flavorful winter combination. "And don’t skimp out on the cheese on top," she adds. "That’s going to give you the most flavor-bang per buck.”

Skip boxed mac and cheese, which is typically high in sodium and contains a long list of processed ingredients. Instead, try these tips to customize your favorite from-scratch recipe:

• Boil pasta and mix it with tender steamed or roasted vegetables, like bite-sized butternut squash pieces, broccoli florets, or both. 
• Try a pasta made from chickpeas—these options tend to be higher in fiber and protein.
• Swap any full-fat dairy for a low-fat variety.

What's cozier than curling up with a mug of hot chocolate on a cool night? Ditch store-bought packets, which are largely sugar, hydrogenated oils, and preservatives. Instead, whip up Largeman-Roth’s version:

• Over medium heat, whisk 4 cups of nonfat or low-fat milk with 4 ounces of bittersweet chocolate, 2 tablespoons of unsweetened cocoa powder, 1 tablespoon plus 1 teaspoon of monk sugar, and 1 teaspoon of vanilla extract.
• Serve in mugs and top with a sprinkle of cinnamon and a few mini marshmallows.