Cold weather may cause us to crave meals heftier in calories, but that shouldn’t mean we can’t eat what we love and eat healthy. Yes, you can have it all—meals that taste great and have benefits.
With a few sneaky modifications, we can eat dishes similar to chicken wings, macaroni and cheese, lasagna and even French onion soup. There are satisfying meal options that are both abundant in flavor and packed with nourishing ingredients, so we can still eat those familiar favorites we love so much. Increasing the nutrition of many of our favorite dishes may not only help us maintain our leaner summer physiques, but also help deal with any guilt we have when eating our most beloved cravings as the temperatures begin to drop.
With such a large variety of fresh whole foods available year-round, it’s easy to incorporate healthful ingredients in new and clever ways to keep everyone at the dinner table smiling. These fool-proof recipes are better versions of those high-calorie comfort foods we look for this time of year, and no one will even notice that the extra nutrition is hidden inside.
SLOW COOKER
FRENCH ONION MISO SOUP (Serves 8)
Need an easy soup that tastes like a timeless old-favorite, without all the work? Try this easy French onion soup made in a slow cooker—and have homemade soup for an effortless weekday supper. Savory miso acts as a key ingredient in this recipe as it replaces the umami flavor that beef broth would normally provide. Freeze extras (without the baguette and cheese) for an even quicker meal when you need it.
What is miso? It’s a fermented paste with a salty umami flavor that is full of minerals and vitamins, available at most major grocery stores.
Ingredients:
2 Tbsp (30 mL) salted butter
1 Tbsp (15 mL) grapeseed oil
4 lbs (1.8 kg) large yellow or sweet onion, halved and thinly sliced
2 tsp (10 mL) minced garlic
1 tsp (5 mL) salt
¼ cup (60 mL) dry sherry
6 cups (1.5 L) vegetable broth, reserve 1⁄2 cup (125 mL)
2 Tbsp (30 mL) medium miso
2 Tbsp (30 mL) white flour
8 slices baguette or 16 demi-baguette slices, toasted
1½ cups (375 mL) grated mozzarella and/or Swiss cheese
Freshly ground black pepper, to taste
Directions:
Set the slow cooker to the low temperature setting. Add the butter, oil, sliced onion, garlic and salt. Cook on low for 6 to 8 hours or until the onion is golden and tender. Stir occasionally if desired, but it isn’t necessary. Turn the heat setting to High and stir in the sherry.
Heat 5½ cups (1.37 L) of the vegetable broth in a large saucepan until boiling. (Heating the broth separately speeds up the preparation. Adding it directly to the slow cooker unheated would require additional time waiting for the broth to heat up.) Pour the hot broth into the slow cooker.
Whisk the miso and flour in the reserved ½ cup (125 mL) of cool vegetable broth until no lumps remain. Gently add, whisking into the slow cooker. Cover and allow to heat for 10 to 15 minutes or until slightly thickened.
Preheat the oven broiler. Place 8 ovenproof bowls on a baking sheet. Ladle soup into each of the bowls. Place toasted baguette slice on top, followed by approximately 3 Tbsp (45 mL) cheese. Place under the broiler for 1 to 2 minutes or until the cheese is bubbly and golden. Serve with black pepper if desired. For a gluten-free option, replace the white flour with rice flour and use gluten-free baguettes.
ROASTED RED PEPPER AND PUMPKIN LASAGNA (Serves 6 to 8)
The delicious flavors of autumn converge into this nutritional powerhouse! This vegetable-packed recipe boasts herbed spinach, mushrooms and zesty roasted red pepper tomato sauce in a cheesy and rich lasagna with pumpkin ricotta filling. Make it gluten-free simply by using gluten-free lasagna noodles.
Ingredients:
2 cups (500 mL) ricotta cheese
1 can (14 oz/398 mL) pure pumpkin purée
2 large eggs
1 tsp (5 mL) minced garlic
½ tsp (2 mL) salt
¼ tsp (1 mL) ground black pepper
1 Tbsp (15 mL) olive or vegetable oil
1 package (2/3 lb/300 g) of frozen chopped spinach, thawed and squeezed out
1 package (1 lb/450 g) sliced white mushrooms
1 cup (250 mL) chopped yellow onion
2 tsp (10 mL) herbs de Provence
2 roasted red peppers, seeds and stem removed
1 cup (250 mL) tomato sauce
1 package (12 oz/350 g) fresh lasagna sheets or no-boil lasagna noodles
2 cups (500 mL) shredded mozzarella cheese
½ cup (125 mL) grated Parmesan cheese
2 tsp (10 mL) chopped fresh parsley (optional)
Directions:
Preheat the oven to 350°F (180°C).
Mix together the ricotta, pumpkin, eggs, garlic, salt and pepper in a medium bowl. Set aside.
Heat a large skillet over medium-low heat. Combine the oil, spinach, mushrooms, onion and herbs de Provence in the skillet, and cook until the onions are tender, about 7 to 10 minutes. Set aside.
Purée the roasted red peppers and tomato sauce until smooth in a blender until smooth.
Assemble the lasagna by placing 2 Tbsp (30 mL) of water in the bottom of a 13- × 9-inch (3 L) baking dish. Place a single layer of noodles in the bottom. Cut or break noodles where necessary. Spread half of the spinach mushroom mixture over the noodles. Spread half of the ricotta mixture next, then the roasted red pepper sauce. Repeat the layers once more. Top with the last layer of lasagna sheets and cover with the mozzarella and Parmesan cheese.
Cover with oiled foil (the side next to the cheese) and bake for 45 minutes. Remove the foil and bake for an additional 10 minutes or until the cheese is bubbling and golden. Remove from the oven and let rest before serving. Sprinkle with a touch of chopped parsley (if using). For the gluten-free version use cooked gluten-free lasagna noodles.
CHEESY CAULIFLOWER AND SWEET POTATO BAKE
(Serves 4 to 6)
Mac and cheese move over! In this version of all veg and no pasta, tender-crisp cauliflower is baked in a thick and creamy sweet potato and Cheddar cheese sauce, and topped with a tasty crunchy pecan topping. This is delicious and filling comfort food at its best and also virtually guilt-free. Serve it along with the meatloaf or pork chops for a king’s feast. If you don’t require gluten-free, you may use regular all-purpose flour instead of rice flour and any breadcrumbs you like.
Ingredients:
1 head cauliflower, cut into bite-sized pieces
1 cup (250 mL) shredded aged Cheddar cheese
1½ cups (375 mL) cooked and mashed sweet potato
1 cup (250 mL) milk or milk replacement
¼ cup (60 mL) rice flour
½ tsp (2 mL) ground mustard
½ tsp (2 mL) salt
¼ tsp (1 mL) ground black pepper
Dash of hot sauce (optional)
½ cup (125 mL) fine, dry gluten-free bread crumbs
2 Tbsp (30 mL) finely chopped pecans
1 Tbsp (15 mL) salted butter, melted
Directions:
Preheat the oven to 375°F (190°C). Lightly grease six 2-cup (500 mL) ovenproof bowls or one 9-inch (2.5 L) square glass baking dish. Set aside.
Place the cauliflower pieces and grated cheese in a large bowl and set aside. Purée the sweet potato, milk, flour, mustard, salt, black pepper and hot sauce (if using) in a blender. Pour over the cauliflower and cheese. Fold until cauliflower is fully coated. Evenly divide between the ovenproof bowls or spread in the larger baking dish.
Mix the breadcrumbs, pecan pieces and butter in a small bowl. Sprinkle over the cauliflower mixture, and bake for 30 to 40 minutes or until the cauliflower is tender, the sauce is thick and bubbling and the breadcrumb topping is golden. Remove from the oven and let rest 5 minutes before serving. For a gluten-free option replace the all-purpose flour with rice flour and use gluten-free breadcrumbs.
CRISPY BUFFALO CAULIFLOWER BITES (Serves 4)
Wing craving? We’ve made these buffalo cauliflower bites taste as authentic as possible using some clever tricks with millet flour and nutritional yeast. But keep that a secret and make two batches—because they’ll go fast. (It’s gluten-free if you use millet flour.)
Ingredients:
1/3 cup (75 mL) millet flour
(or all-purpose)
1/3 cup (75 mL) nutritional yeast
½ cup (125 mL) water
1 head of cauliflower, cut into bite-sized pieces
¼ cup (60 mL) Louisiana hot sauce
Directions:
Preheat the oven to 425°F (220°C). Line one large or two small baking sheets with parchment paper and set aside.
Whisk together the flour, nutritional yeast and water until smooth. Toss with the cauliflower in a large bowl until evenly coated. Spread evenly in a single layer on the prepared baking sheet and bake for 15 minutes.
Remove from the oven and quickly toss with the hot sauce. Return to the oven for another 5 minutes or until the sauce has baked onto cauliflower. Serve immediately with your favorite blue cheese dressing, carrot and celery sticks.
