Healthy Comfort foods

Jacqueline Gomes,  RDN, MBA

Let’s dive into the world of comfort foods! From the warm embrace of chocolate chip cookies to the hearty hug of beef stew, comfort comes in all shapes, sizes, and flavors.

But what if we could transform our beloved comfort foods into deliciously healthy delights?  It’s as simple as a few kitchen swaps—just sprinkle in some veggie magic or swap a higher-fat ingredient for its leaner counterpart.

Here are 5 tips:

1. Imagine trading sour cream for the zingy charm of low-fat Greek yogurt or low-fat sour cream. Butter, meet your match in the form of heart healthy olive oil for savory dishes.
2. Say hello to the wholesome nutrition of whole grains – swap out refined grains like white flour for whole wheat, brown rice, quinoa, and barley
3. Trade higher fat meats for skinless poultry, lean beef, 93% lean ground turkey, and tofu.
4. And oh, mashed potatoes, we love you, but let’s get cozy with a half-and-half mix of mashed cauliflower and potatoes. It’s a mash-up worth savoring!
5. Spaghetti, you’re up for a transformation too—enter the spaghetti squash, the veggie superhero of pasta alternatives.

Garlic Shrimp Stuffed Spaghetti Squash

Prep: 1 hour

Bake: 15 minutes

Makes: 4 Servings*

Ingredients:

• 2 Small Spaghetti Squash
• 1.5 pounds 16/20 Greenway raw shrimp, peeled and deveined
• 6 garlic cloves, sliced thinly
• Handful parsley, finely chopped
• 3 tablespoons extra virgin olive oil
• 2 shallots, finely chopped
• 1 cup broccoli florets
• 1/8 teaspoon red pepper flakes
• Kosher salt & black pepper
• ½ cup vegetables broth or stock
• ½ of lemon, juiced
• Fresh basil and parmesan cheese for garnish (optional)

Directions:

1. Bake Squash: Preheat oven to 425 degrees. Pierce squash all over with a knife and place on a baking sheet lined with aluminum foil. Bake for approximately 30-40 minutes, turning over half way through. You’ll know it’s done when the skin is soft. Careful not to overcook or squash will become watery. When done set aside, allow to cool for at least 10 minutes before cutting and filling with remaining ingredients (STEP 5)
2. Toss shrimp with garlic, parsley, salt & pepper. Set aside
3. Heat olive oil in a large skillet over low-medium heat, add shallots and broccoli, cook for about 2 minutes. Now add in shrimp and cook for another 2 to 3 minutes.
4. Turn heat up to medium heat, add in chicken broth and cook until shrimp is opaque, about 1 more minute.
5. Meanwhile, remove squash from oven. Careful handling squash as it will be hot. Cut the squash in half lengthwise, remove seeds with a spoon. Loosen strands with a fork, season with a sprinkle of salt & pepper.
6. Evenly divide garlic shrimp among squash halves. Alternatively, you may remove the squash from the shell into a serving dish and top with garlic shrimp.
7. Sprinkle with fresh basil and parmesan cheese if desired.

Recipe by: Jacqueline Gomes, RDN, MBA