how to make flour

How to Make Flour.

Many people may not understand the making flour is a simple process that has been done for thousands of years in a number of different civilizations. The truth of the matter is that you can make it yourself in seconds. Why use that processed flour that's been losing vitamins for weeks on the shelves when you can get fresh flour now? All you need is some sort of grain that can be used as a flour, and a grinding apparatus (such as a coffee grinder or a coffee mill.

Any type of grain, nut, or bean that can be ground (wheat, barley, oats, rye, quinoa, corn, rice, peas, garbanzo, etc.)

Part 1 Stocking Your Kitchen.

1. Obtain your grains, seeds, nuts, beans...something to grind to a pulp. Practically any grain, nut, or seed can be turned into flour. Try exotic items such as quinoa, popcorn, acorns, and peas to the more traditional options like rice, wheat, oats, and barley. Fresh, whole wheat berries, rye berries, whole oats and the like can often be found at health food stores, sold in bulk. They'll be white, russet, purple or amber-colored. And it's cheaper by volume than the pre-made stuff, too!

Know what kind of flour you want to make. Want whole wheat flour? Get whole wheat berries (they don't look like berries -- that's just what they're called). Want rye flour? Get rye berries. Flour ain't no rocket science!

2. If you're going for wheat flour, know what's best for your cooking needs. Each kind lends itself to a different use. Spelt, Emmer and Einkorn grains are on the comeback and are healthy versions of wheat, too. For yeast breads, hard red (winter or spring) wheat is best.

For breads that don't need yeast (like muffins, pancakes, and waffles), soft white is the standard choice. Spelt, kamut, and triticale work, too.

3. Choose your grinding mechanism. If you'd like to spend hours cranking for your daily forearm workout, you're more than welcome. Or you could throw the seeds/berries/nuts/beans in your blender/food processor/coffee grinder and let it do the work for you. If you do use some sort of electric device, the higher powered it is, the finer your flour will be.

The manual mill really has one advantage: It doesn't produce any heat to damage the nutrients of the seeds. Other than that, it just takes a lot of time.

The main drawback of electric mills is that they're just mills and they're a bit expensive (your cheapest one is going to run at about a couple hundred bucks).

The only downside of using a blender/food processor/coffee grinder is that it may not get you the finest quality of powder ("finest" here meaning like small, not of good quality). It all depends on the specific product you're using.

Part 2 Grinding Your Goodies.

1. Place the good stuff into your mill/blender. Make the amount you plan to use right now -- fresh flour can go bad very quickly. Fill the mechanism only about halfway full so there's room for it to blend away.

1 cup of wheat berries should produce just over 1 1/2 cups of flour. For beans and nuts, etc., the same to 1.5x the original amount will be produced.

2. Grind away. If you're using a mill, turn the crank until all of the grain has been processed through it. If you're using a blender, select the highest setting to blend the grain for about 30 seconds. Then turn it off, remove the lid, and stir with a rubber spatula. After stirring, place the lid back on and blend some more.

Your mechanism determines how fast the stuff will grind. If you're using one of those fancy schmancy high-powered blenders (like Blendtec or Vitamix[6]), your flour will be done before you can say, "Is the flour done yet?" If you're grinding manually, well, hope you took the afternoon off work.

3. Continue to crank your mill or blend your grains until the flour reaches the texture you want. You can check on this by sifting the mixture you have into a bowl and surveying it up close. Touch it to make sure it has the right consistency (wash your hands thoroughly first!) and if it doesn't, run it again.

Your coffee grinder will never get the flour to a processed-flour-like consistency. What you may have to do is take the flour through a sifter to get out the chunkier bits and make do with what's left over. It'll still be delicious!

Part 3 Using and Storing Your Flour.

1. Once you're satisfied with your flour, pour it into a resealable bag or container. You may have to use more than one if you've made a lot of flour, but keeping it fresh will definitely pay off in the long-term. And there you have it: ready-made flour for the dough of your dreams!

Keep your flour in a cool, dark place. This will prevent insects and sunlight from doing irreparable damage. If you'd like, place a bay leaf in with the flour to prevent bugs from bugging your flour.

2. If making bulk amounts, keep it in the fridge or freezer. Whole wheat flour will go rancid especially fast, clocking in at only a few months: if put in a cabinet. If it changes color or smells bad (which it won't do when kept cold), don't hesitate to throw it away.

To freeze the flour, just put it in its resealable container and chuck 'er in. It'll keep for years. Just don't forget to use it occasionally!

3. Experiment with your flour first. You may find that your homemade flour has a much different taste than you expected and acts quite differently when cooked (that's because it's super fresh). So don't use it straight away if you're looking for a gold medal at the fair. Experiment first.

Fresh flour gives the yeast more to feed on, resulting in more fermentation activity. This can change the tastes of recipes you have been baking for years. It should definitely change it for the better!

Tips.

Adding a teaspoon of lemon juice for every two cups of grain will help make the flour rise better.

If you're not achieving the desired consistency from your mill, try using your blender too to see if it makes a difference. Even though a hand mill's intended purpose is to grind up grains to make flour, a blender can sometimes get the job done more effectively.

Note that different types of grains contain different nutrients. Do some research before picking out the one(s) you want to put in your flour.

Warnings.

Wheat flour is extremely flammable. Never have flour out near an open flame!

Like other crops, grains can be prone to contaminants and natural toxins, so wash them well before consuming.

Things You'll Need.

Some type of grinding apparatus (flour mill/food processor/blender/coffee grinder).

Rubber spatula (optional).

Sifter (optional).

Bowl.

Container(s) for freezing.

Desember 05, 2019

how to use amaranth

How to Use Amaranth.

Considered an ancient grain, amaranth is a great source of nutrition. It has high fiber at 15%, high protein at 14% and can be used in many ways. It also contains high lysine, an amino acid found in few foods and higher calcium than most other grains. The best reason to eat amaranth is for its high nutritional value, but it also can become a staple food in the diets of people who are diabetic or have celiac because of its low glycemic index value and lack of gluten. Children also benefit from amaranth in their diet because of its high nutritional value. Amaranth is a whole grain and can also be counted as a vegetable. Although amaranth is gaining popularity, it is still not widely used and many people are unsure how to cook and eat amaranth. Knowing how to use amaranth will help you incorporate it into your diet more often.



Part 1 Using Amaranth as the Grain Portion of a Meal.

The Institute of Medicine recommends consuming grains as part of a healthy meal. These grains can be served separately or as a part of a dish. Amaranth is a nice substitute for rice or pasta in a meal and satisfies the grain portion of the meal.

1. Serve amaranth instead of rice.

Use 2.5 to 3 cups of water to 1 cup of amaranth.

Simmer it in a covered pan for approximately 20 minutes.

All the water should absorb and the grains should be fluffy when finished.

You can also toast the amaranth in butter and add some of it into a rice pilaf with rice and other grains.

2. Use amaranth instead of couscous, risotto or orzo in pasta dishes. Amaranth works well because the texture and size are not far off from these pastas or grains. You will want to use slightly less water to cook the amaranth to help it retain its structure.

Make whole grain rolls with amaranth. Amaranth is a nice addition to whole grain breads. It can either be used whole or as flour.

Using it whole, it will add texture and nuttiness to the bread.

If using the flour, you can substitute 5% to 30% of the regular flour with amaranth flour, and the only other change you need to make to the recipe would be a slight increase in water.

It also works well as gluten free flour. When making gluten free rolls, you will need to substitute all the regular flour for amaranth flour, increase the water and add xanthan gum and a starch to help the bread bake correctly.

3. Make amaranth instead of oatmeal.

Amaranth can be simmered in juice for a sweet flavor.

Add nuts, spices and fruit for a healthy and sweet breakfast.

4. Add amaranth to soups or chili. Amaranth flour can be added to thicken up soups or cooked amaranth can be added for flavor and texture.



Part 2 Preparing Amaranth in Dessert.

Amaranth has a mild flavor that lends itself well to many applications, including dessert. Many people describe amaranth as being slightly nutty and toasty.

1. Make amaranth pudding. This is just like rice pudding. You can follow a rice pudding recipe and just substitute the amaranth for rice.

2. Use amaranth to make cookies.

Amaranth seeds add a nice crunch to cookies.

The flour can also be used to make gluten free cookies. You only need to substitute the amaranth flour for regular flour when making a gluten free cookie. This will affect the flavor and give a slightly dryer cookie. To help counter these effects, try adding applesauce to your cookie recipe. The applesauce will add some flavor and retain moisture.



Part 3 Baking with Amaranth.

Amaranth works well in baked applications, especially for gluten free baked goods. Using amaranth in baked goods increases the nutritional value, mainly the fiber and protein. Also, amaranth has a low glycemic index and people looking to keep blood sugar stable while still enjoying baked goods can do that with amaranth.

1. Substitute a portion of regular flour or whole wheat flour with amaranth flour. By substituting no more than 30% of the flour with amaranth you can still follow most recipes, with the exception being the amount of water. You may need more water when using amaranth flour because it absorbs more liquid than regular flour.

2. Make gluten free baked goods. Going gluten free in baking requires more changes to recipes because you need a way to build air structure in bread without gluten. The way this is overcome is by using xanthan gum and a starch. When making cookies or baked goods that don’t require much air cell structure, you may be able to substitute 100% of the flour.

3. Add whole amaranth for flavor and texture. You can toast the seeds before you use it or just add them raw to many bread and cookie recipes. Toasted amaranth seeds go well in items like biscotti because they add flavor and crunch.



Part 4 Making Amaranth Part of a Healthy Snack.

Healthy snacking is part of a balanced diet. Ideally, when snacking you want carbohydrates and protein to help satiate you until the next meal. Amaranth provides carbohydrates and protein and can be added to many snack foods.

1. Pop amaranth into a crunchy snack. Amaranth will pop easily and creates nice “puffs” that can be eaten alone or added to a snack mix.

To pop the amaranth, add 1 to 2 tablespoons of amaranth to a very hot skillet.

Stir the seeds continuously until they pop and while they are popping.

Once most of the seeds have popped, quickly remove them from the pan to avoid burning them.

Try drizzling honey and cinnamon on popped amaranth for a sweet snack.

2. Add course ground amaranth to smoothies. This will boost the nutritional value of the smoothie while giving it a thicker texture and nutty flavor.

3. Finished.



Question : How do you make popped amaranth?

Answer : Making popped amaranth takes a little getting used to but once you've mastered it, you'll be able to do it quickly and easily. It is popped without oil or other additions, which may feel odd at first, but it's a great low calorie way to make a treat. For step-by-step instructions on making it, check out the wikiHow: How to Pop Amaranth.

Question : How do you pronounce amaranth?

Answer : Depending on your own accent, it is pronounced "am-uh-ranth". A brief online search for "how to pronounce amaranth" will provide you with a sound file to listen to so you can perfect it!

Question : Should vegans eat amaranth?

Answer : Absolutely! Amaranth is a good choice to add to a vegan or vegetarian diet because of their high protein content and complete protein profile. Not only are they healthy but they're a tasty addition to a vegan diet that will help to keep you feeling full.

Question : What is a pseudocereal?

Answer : A pseudocereal refers to a plant that has starch-filled seeds or fruits that we treat as a grain. The reason such seeds or fruits are called "pseudocereal" is that they do not meet the botanical requirements to be considered a true cereal grain but they get used in much the same way for our diet (e.g., as a cereal, as flour, etc.). Many pseudocereals were staples in ancient cultures, like amaranth, quinoa and buckwheat. In general, they have highly nutritious profiles, which is why many of them are getting "rediscovered" in current times and are thought by agricultural experts to be an underappreciated source of future nutrition (Rosentrater and Evers 2018). Another name you might find these seeds and fruits referred to is "pseudograin".

Question : Can you eat amaranth leaves?

Answer : Yes, the leaves of amaranth are edible, the Aztecs used to boil the leaves and eat them as a vegetable. If you want to enjoy amaranth as a vegetable, use either any leaves from a young amaranth plant (or even the whole plant if you can spare it) or just go for the fresh growing tips of larger, older plants. If the leaves have spines, these need to be scraped off before boiling.

Question : Is amaranth healthy?

Answer : Yes, amaranth is a healthy grain. It contains around 27 grams of protein per cup, making it one of the best sources of grain protein. It is also a complete protein. Other nutrients include manganese and iron. It is a good source of dietary fiber as well.

Question : Can it be eaten raw?

Answer : You should cook amaranth before eating it because it contains components in its raw form that block the absorption of some nutrients in the digestive system.

Question : Can I use amaranth to make porridge to feed a toddler?

Yes, you can use amaranth to make instant porridge. Add some hot milk and sugar/jaggery to amaranth puffs. Allow it to stand for a few minutes before serving. You can make the porridge as runny or as thick as you want by adjusting the amount of milk you use.

Question : Can I find this product in Bangalore?

Answer : Amazon India and several other websites sell online to customers all over India. You can also get it in large grocery stores or organic food stores in Bangalore.

Question : What does an amaranth plant look like?

Answer : Amaranth plants are highly variable in leaf size and color, also in overall plant height. Some are tiny with solid green leaves and few seeds (pig weed), while others are over 6 ft/ 2 m tall with bright orange/red/green leaves. If you type "amaranth plant" into Google and click on Images, you'll see plenty of examples.



Tips.

Purchase and taste some products made with amaranth before committing to cook with it or use it regularly. This will help you determine if and how you want to use amaranth.

Use tea strainer (fine mesh) to rinse amaranth, and dry well before use.

The USDA recommends at least 51% of grains come from whole grains and amaranth counts towards the whole grain recommendation.

Februari 23, 2020

How to Substitute Vegetables for Grains

How to Substitute Vegetables for Grains.

Giving up grains and eating vegetables as a substitute can be difficult. Grains are tasty and play a huge part in the average Western diet. Whether it's having bread on your sandwich, serving rice with your stir-fry or having pasta for dinner, grains are a big food group that can be hard to replace. However, many people are now moving away from grains at the advice of some diet plans (like the Paleo diet) or just to improve their overall diet. Some people restrict carbs in their diet as research has shown this helps with weight loss. Now there are tons of recipes and ideas on how to cut back on grains and replace them with more nutrient-dense foods like vegetables. Try using some of your favorite veggies to help reduce how many grains you eat on a daily basis.

Part 1 Swapping out Grains for More Vegetables.

1. Use vegetables to replace breads or wraps. If you normally pack a sandwich or pick up a wrap as a meal, it can be hard to think of ways to have a "sandwich" without the bread; however, there are a variety of vegetables that you can use instead.

An easy swap for bread or wraps are lettuce leaves. Many types of lettuces are cup-shaped or have large leaves which makes them great for rolling up sandwich fillings.

Choose lettuces like butter lettuce cups, iceberg lettuce, cabbage leaves, collard green leaves, kale or Swiss chard. These lettuces are big and will hold a decent amount of fillings without ripping or the items falling out.

In addition to a lettuce wrap, you can also make opened faced sandwiches with vegetables like grilled portobello mushrooms or sliced and baked sweet potatoes.

Once cooked, you can top your mushroom or sweet potato slice with your favorite sandwich toppings and serve. Use a fork and knife for this type of sandwich.

2. Swap in vegetables for pizza crust. Another item you can use vegetables in is for pizza crust. You can skip the carb and calorie heavy flour-based crust and use a vegetable instead.

Just like with open faced sandwiches, you can also use grilled or roasted portobello mushrooms as a pizza crust. Fill with a little tomato sauce and top with cheese or other toppings, like broccoli and onion.

If you want a more crust like pizza, try using cauliflower. Once grated and cooked, you can mold the cauliflower into a flat circle and top with sauce and cheese.

3. Make rice out of vegetables. If you normally have a side of rice with your dinner, consider using grated vegetables instead. It's a great way to decrease your carbohydrate intake.

One very popular swap for rice is cauliflower. By swapping in this low-calorie vegetable, you save yourself about 150 calories per serving.

Use a food processor to grate and finely chop the cauliflower. It should be similar in size to rice or couscous. You can use this in any recipe that calls for rice.

Another vegetable that you can use as a substitute for rice are parsnips. These look like white carrots, but when grated and finely chopped also serve as a great rice substitute.

4. Use vegetables as pasta. If you love a big bowl of pasta or a cold pasta salad, you'd be happy to know there are plenty of vegetables that can be substituted in place of noodles and macaroni.

One great tool to help you make a variety of vegetables into a spaghetti or linguine shape is a spiralizer. There are a variety of variations of this tool, but they all help turn veggies (or fruits) into spaghetti.

Great vegetables to try in your spiralizer are butternut squash, sweet potatoes, zucchini, yellow squash, beets, or cucumbers.

These noodles can be quickly boiled or steamed or eaten raw depending on what the recipe calls for.

If you like a baked pasta dish like lasagna, try using eggplant, red peppers, zucchini or yellow squash in place of the noodles. Slice length-wise into long, thin planks and layer with sauce and cheese.

Another option is to make your own gnocchi with either sweet potatoes or pumpkin. There's little to no flour in these and they're full of a nutrient-dense squash.

5. Bake with nut or bean flours. Outside of items like rice, pasta and bread, there are foods that use grain-based flours. Whether it's cakes, cookies or muffins, many foods contain flour.

Baked goods and pastries can still be enjoyed if you're following a low- or no-grain diet. Substitute regular wheat flour for nut or bean flours.

Many different nuts and beans can be ground into a fine flour-like consistency. You can use them in a variety of baked goods. You can try: almond flour, cashew meal, garbanzo bean flour and fava bean flour.

The proportions of other ingredients may change when you use these types of flours. Make sure you follow a recipe to help get the end product turn out correctly.

You can also use coconut flour, though this is fairly high in calories.

6. Use vegetables in place of chips or crackers. If you enjoy having crackers or chips as snacks, you can use vegetables as a swap for these flour based treats. Make your own using vegetables at home.

Many types of chips and crackers usually contain some sort of flour which makes them a grain-based food.

If you like crunchy, salty chips, trying make chips from kale. Washed, dried and baked in the oven, kale becomes crispy and light.

You can also use raw vegetables in place of chips and crackers. This is especially good when you have a dip like hummus or ranch dip. Both are great with raw vegetables.

If you want a more chip-like consistency, use starchy root vegetables instead. Thinly sliced, vegetables like beets, sweet potatoes, parsnips and carrots turn into crispy chips when baked in the oven.

Part 2 Using Vegetables in Place of Grains.

1. Try spaghetti squash marinara. A great option to try if you love spaghetti and meatballs is using spaghetti squash instead. This vegetable, when cooked, shreds into spaghetti-like strands and makes the perfect pasta replacement

To cook a spaghetti squash, carefully slice the squash in half lengthwise. Drizzle with a little olive oil, salt and pepper. Place the squash cut side down on a baking sheet and roast at 400°F (204.4°C) for about 40 minutes or until fork tender.

Allow the squash to cool to room temperature. Once cool, use a fork to shred the flesh of the squash. It should come out easily and naturally fall into little spaghetti strands.

Toss the cooked squash with warmed marinara sauce. Serve with your favorite meatballs and a sprinkle of Parmesan cheese.

2. Make a cold cucumber noodle salad. If you enjoy those cold soba noodle salads with peanut dressing, you'd be surprised at how well cucumbers do in this salad. Spiralized into spaghetti shape, they make this salad delicious.

Start by washing and drying a cucumber. English or hot house cucumbers are the best as their skin is tender and the seeds are small.

Spiralize the entire cucumber and slice "noodles" into manageable pieces — about 6 –10 inches (15 – 25 cm) in length.

Place the "noodles" in a bowl and toss with your favorite peanut sauce or dressing. Stir to combine.

Add in 2 cups of diced chicken, 1 cup of steamed broccoli florets, 1/2 cup of thinly sliced red peppers, 1 cup of steamed snap peas and 1/2 cup of diced green onions.

Toss everything to combine. Place in the refrigerator for at least 30 minutes to chill thoroughly. Once chilled, serve and enjoy.

3. Make cauliflower rice. If you love rice, you might want to try making cauliflower rice instead. It's very low-calorie and low-carb and very easy to make.

To start, roughly chop up a whole head of cauliflower. Leave only the florets and discard the woody, tough stems.

Put half of the cauliflower in a food processor. Pulse until the cauliflower breaks down into couscous or rice sized pieces. Set aside and process the remaining cauliflower.

To cook your cauliflower rice, add in a tablespoon of olive oil to a large skillet. Heat over medium high and add the cauliflower. Cook for five to eight minutes or until tender.

You can also use your cauliflower rice raw if you'd like. This is a great idea if you want to do a cold salad.

4. Bring a Mediterranean kale wrap for lunch. If you enjoy having a sandwich or wrap for lunch, consider swapping out the bread for a big piece of leafy kale. It's high in vitamins and minerals and makes a great sub for a wrap

Start by washing and drying a large kale leaf. If it has a thick, woody stem, take a paring knife and carefully remove it. This won't taste good in your wrap.

Spread on about a 1/4 cup of your favorite hummus topped with 1/4 of a sliced avocado.

Top with 2 tablespoons of feta cheese and a 1/4 cup of thinly sliced roasted red peppers.

Drizzle on your favorite salad dressing if desired (like a balsamic vinaigrette). Wrap up the fillings tightly and slice your wrap in half. Enjoy!

Part 3 Eating Grains in Moderation.

1. Decide what "moderation" is for you. Even if a diet you're following suggests avoiding all grains, having these foods occasionally is still appropriate. You don't have to avoid these foods in order to have a balanced or nutritious diet.

If you eat large quantities of grains, eat them on a regular basis or choose items that are highly refined, this isn't a overly healthy choice.

However, having grains (even refined grains) in moderation is appropriate and healthy, as they provide energy and nutrients. If you want to include some grain-based foods every now and again, decide what your definition of moderation will be.

For example, will you only have grains one or two times a week? Or will you have one serving per day?

Stick to your definition of moderation to keep these foods in check and make sure you don't overdo it.

2. Stick to appropriate portion sizes. One thing that is very important to do (with any food) is to measure the appropriate portion. This will help you stick to eating a moderate amount of grains.

When you plan to have a serving of grains, make sure to measure the portion size. This will help keep the total calories and carbohydrates in check.

Even if you choose a whole grain or a dish that is very nutritious, eating too much of it can cost you too many calories or carbohydrates.

For grains, measure out 1 oz or 1/2 cup. If you're having rice or pasta, measure the food after it's been cooked.[

3. Go for 100% whole grains. In addition to eating grains on occasion and making sure the portion sizes are appropriate, it's also a good idea to choose the most nutritious type of grain.

If you're going to splurge and have some bread, rice, pasta or another baked good, choose a nutritious option. That way, you're at least getting some nutritional benefits when you eat it.

The most nutritious types of grains are 100% whole grains. These are minimally processed and contain all parts of the grain (the bran, germ and endosperm). These are high in fiber and other beneficial nutrients.

Refined grains are much more processed and the nutrient containing parts of the grain — the bran and germ — are removed during processing.

Stick to 100% whole grains only. Try items like: brown rice, quinoa, whole wheat bread, whole wheat pasta, barley, millet or farro.

Tips.

Swapping in more vegetables for grains is a great way to increase the total amount of nutrients you're eating everyday.

Although this can help improve your diet, eating 100% whole grains is a OK and a nutritious addition to your diet.

There are a ton of recipes available to help make this grain-free recipes taste great. Try a few to see what works best for you.

Refined grains are quickly digested into simple sugars and then absorbed into the blood system. This can cause blood sugar levels to go up.

April 08, 2020

how to make comfort food healthier

How to Make Comfort Food Healthier.

Comfort food is delicious in part because it provides relief from anything from cold weather to stress. Though comfort foods can make you feel better in the short term, they can contribute detrimentally to your overall health. Common culprits include dishes that feature high amounts of fat, sodium, and/or sugar. Fortunately, there are some helpful tricks that can help you make some classic comfort foods healthier.

Method 1 Adjusting Classic Comfort Food Recipes.

1. Make homemade mac & cheese. You can reduce the amount of fat and sodium in this classic comfort dish by adjusting of few of its main ingredients. Namely, use 1% milk instead of cream or whole milk, reduce the amount of butter you usually include, and replace some of the cheese with corn starch. Further, use a sharp cheddar cheese, as this will contain less fat.

Opt for whole grain noodles, and make the dish especially flavorful by adding your favorites herbs and spices. Basil and turmeric are especially good seasoning options.

For another great alternative to classic mac and cheese, add two tablespoons of parmesan cheese to a cup of tomato sauce and mix this with the macaroni noodles. This dish will contain much less fat.

2. Use lean meat options. Chili and stews, for example, are other popular comfort foods. To make this type of meat dish healthier, use more vegetables and beans than meat, and opt for poultry instead of beef. If you’re hooked on red meat, select especially lean options, such as bison chuck or grass-fed beef.

A great alternative to a classic sloppy joe recipe calls for ground turkey, a tomato-based sauce made with plenty of veggies, and a whole wheat bread option instead of ground beef on white.

Grass-fed beef has the same amount of fat as skinless chicken, and grass-fed meats have omega-3s.

3. Bake a low-cal casserole. Casseroles are another comfort dish that usually include lots of fat. When baking a casserole, use low-calorie ingredients such as fat-free sour cream and low-fat cheese. Harder cheeses, such as sharp, aged cheddar will generally be lower in fat and can add flavor to many dishes.

When you’re craving casserole, consider baking vegetables such as potatoes and collard greens instead. A dish like this will provide the warmth and sustenance you’re looking for, with much greater nutritional value.

4. Bake chicken instead of frying it. Toss thinly sliced chicken tenderloins in hot sauce and lemon juice and bake them to make healthy hot wings. Dip them in low-cal blue cheese dressing for the complete experience. You can even make faux “fried” chicken by covering the tenderloins in almond flour mixed with coconut oil. Sauté to seal the coating, and bake until the chicken is fully cooked.

5. Opt for healthy soups. Some soups contain surprisingly high amounts of fat and sodium. If a recipe calls for a creamy soup, go with a low-sodium, reduced-fat option. Alternatively, use 60 – 70% of what the recipe calls for, and substitute low-fat milk for the lost liquid.

When craving soup, go for a tomato or broth-based option. Minestrone and vegetable soups are good choices. Always get the low- or reduced-sodium option, when available. Include a salad or whole grain bread with soup to balance your meal and fill you up with healthy fiber.

If you want a meat soup, go for a chicken soup that contains lots of peas, carrots, onions, and/or other vegetables.

Soups are easy to make. Make a large pot at home with low fat-ingredients. Freeze the leftovers and heat them quickly in the microwave for a quick, hearty dish.

Method 2 Keeping Your Sweet Tooth Sated.

1. Savor sweet potato fries. Another comfort food that is especially easy to crave is french fries. When this craving kicks in, go for baked sweet potato fries instead of classic fried french fries. This will significantly reduce the fat and overall calories of your snack.

Slice a sweet potato into sticks or slivers and spread them on a baking sheet coating with coconut oil. Sprinkle a conservative amount of salt and any herbs you favor on top. Bake the fries at 375°F (191°C) for about 20 minutes.

Not only are sweet potatoes healthier than french fries, they make for a relatively healthy dessert as well. Use sweet instead of savory herbs, such as nutmeg and cinnamon.

2. Go for pie filling instead of pie. One of the less healthy components of pie is the crust; however, you can indulge in a pie filling-like custard if a pie craving hits. For instance, combine pureed pumpkin flesh with 1/2 cup low-fat milk, four eggs,2 teaspoons vanilla extract, 1/2 teaspoon salt, 2 teaspoons vanilla extract, 2 teaspoons pumpkin spice, and 1 teaspoon liquid stevia (try pumpkin-spice or vanilla flavored). Pour into six greased ramekins and bake at 350°F for 45 – 50 min.

If you miss the crust terribly, sprinkle some crushed graham crackers on your serving to add a bit of crunch.

To make this and other recipes that call for eggs healthier, replace each whole egg with two egg whites.

3. Opt for dark chocolate. Dark chocolate — on its own or in a recipe — can be a great treat. Not only is it delicious, dark chocolate can provide you with healthy antioxidants, and has less fat and sugar. In fact, the darker the better. Go for an option that’s made of at least 70% cocoa.

If cookies are on your minds, use dark chocolate chips. Further, use some quinoa flour and ground flaxseed, and replace some of the sugar in the recipe with a banana.

Method 3 Establishing Some Comfort Food Ground Rules.

1. Season with spices and herbs. You may find that dishes with less fat, sodium, and sugar don’t seem as flavorful; however, you can expand your palate and learn to appreciate the taste of foods more fully by using herbs and spices to bring out flavors.

Experiment with different herbs to find some you favor. Spices are also usually healthy, though make sure a mixed spice isn’t mostly salt.

2. Cut back on cheese. Cheese is one of the most commonly consumed sources of saturated fat, and is high in sodium and calories as well. When a recipe calls for cheese, use a low-fat version. Look for cheeses with less than 3 grams of fat per serving. If you do use full-fat cheese, use less of it than the recipe calls for. Often, half the cheese called for will usually be sufficient.

Sharp cheddar and parmesan are generally decent options. You can also get away with using less of these cheeses more easily, since they are stronger in flavor.

When a recipe calls for cream cheese, use fat-free cream cheese blended in a one-to-one ratio with plain Greek yogurt. This is especially preferable for dips.

3. Eat for comfort less often. If you’re in the habit of eating comfort food frequently, try to cut back. Plan a comfort dish for the end of the week and look forward to it. To prevent cravings for unhealthy food in the first place, eat high-protein, high-fiber meals that are low in sugar. These are the best types of meals to keep you full.

Further, whenever hunger strikes, drink a full glass of water. Often, people mistake thirst for hunger and wind up consuming unnecessary calories.

4. Eat comfort foods as sides. Get in the habit of eating dishes like mac and cheese alongside at least an equal-sized portion of veggies. For instance, carrots, broccoli, and cauliflower are easy to steam, and taste great with cheesy or meaty side-dishes. If you prefer, mix veggies directly into whatever less-healthy food you've been dreaming about.

5. Eat smaller portions. When you do indulge in a comfort food of questionable nutritional value, get in the habit of eating smaller amounts. One way to do so is by eating mindfully. Sit down to eat, and focus only on your food. In fact, focus on each bite. Consider how each mouthful tastes and feels. Since this practice itself will calm you down, you’ll feel content more quickly.

November 26, 2019