As fall settles in across Ontario, the crisp air and changing leaves bring on a craving for comfort food like clockwork.
The onset of fall calls for hearty dishes that are hearty and satisfying and feel like a warm hug. But there's no need to sacrifice health for comfort.
With the abundance of seasonal produce at our fingertips and most farmer’s markets still open until the end of October, we can create delicious comfort food that satisfies our cravings and nourishes our bodies simultaneously.
What’s in season in Ontario?
Ontario's fall produces many fresh fruits and vegetables that are just waiting to be incorporated into your meals. Think sweet pumpkins, tender squash, earthy root vegetables, and hearty greens. These ingredients contribute to seasonal flavours and check off numerous health benefits, making it easier to enjoy comfort food without the heavy guilt.
Seasonal Stars to Savour
Pumpkin and Squash: Rich in vitamins A and C, pumpkins and butternut squash are big fall vibes. Instead of heavy, creamy soups, opt for a simple roasted butternut squash soup. Purée roasted squash with vegetable broth, garlic, and a hint of nutmeg for a velvety low-calorie version. A splash of coconut milk can also add creaminess without too much unwanted saturated fat.
Root Veggies: Carrots, sweet potatoes, and parsnips shine this season. Instead of traditional mashed potatoes loaded with butter, make a mash featuring a blend of sweet potatoes and parsnips. Sweet potatoes are high in fibre and beta-carotene, enhancing nutrition. Mash them with a sprinkle of cinnamon and a drizzle of olive oil for a delightful change.
Hearty Greens: Kale, Swiss chard, bok choy, Brussels sprouts and collard greens become more tender in the cooler months. Try lightly sautéing them with garlic and a sprinkle of red pepper flakes, or add them to soups and casseroles for added vitamins and minerals.
Pears and Cranberries: Juicy pears and tart cranberries are delicious, high in fibre, and oh-so-fall. Add pears to fresh salads, pizza, and flatbread topped with arugula and gorgonzola, or get a little fancy and try poaching them and drizzling them with honey. Add cranberries to pies, cobblers, muffins, and savoury sides like Brussels sprouts for a pop of tart sweetness.
Here are 10 Creative and Delicious Ways to Make Your Favourite Fall Comfort Foods Healthier:
1. Mac and Cheese
Transform your mac and cheese using whole grain or legume-based pasta to boost the fibre content. Add puréed butternut squash or pumpkin to the cheese sauce for extra creaminess and nutrients. Top it off with whole-grain breadcrumbs, chopped kale, or chard for a nutritious twist.
2. Shepherd's Pie
Opt for a plant-based version using lentils or black beans instead of ground meat. Mash sweet potatoes or cauliflower for added vitamins and fibre instead of regular potatoes. Incorporate finely chopped carrots, peas, and corn for a flavourful and nutritious veggie boost.
3. Lasagna
Revamp your lasagna with roasted zucchini, eggplant, and mushrooms instead of heavy meat. Use low-fat ricotta and add spinach or Swiss chard to the cheese layers. Swap regular noodles for whole-grain or zucchini slices for a gluten-free, veggie-forward take.
4. French Onion Soup
Create a healthier version using low-sodium vegetable broth and caramelizing onions with a splash of balsamic vinegar instead of butter. Top it with whole-grain bread and a sprinkle of reduced-fat cheese or nutritional yeast for a satisfying cheesy flavour without the extra calories.
5. Scalloped Potatoes
Elevate your scalloped potatoes by layering thinly sliced sweet potatoes and parsnips instead of plain white potatoes. Use a lighter sauce made from almond milk and a small amount of cheese, and add garlic and herbs for a burst of flavour.
6. Broccoli Cheddar Soup
Make a creamy soup base using blended cauliflower instead of heavy cream. Add fresh broccoli and carrots for colour and crunch. Enhance the flavour with sharp cheddar using less cheese. Add some lightly sautéed spinach or finely chopped chard to boost the antioxidant factor.
7. Chicken Pot Pie
Opt for a whole-grain crust or make a crustless version topped with a biscuit made from whole-wheat flour. Mix chicken, carrots, peas, and diced potatoes or sweet potatoes in a lighter broth-based sauce that skips the heavy cream.
8. Stuffed Peppers
Fill your peppers with a mixture of quinoa, black beans, and seasonal veggies like kale, corn, and chopped tomatoes. Season with spices and bake with your favourite cheese on top. Add finely chopped basil or cilantro for another layer of flavour and nutrition.
9. Beef Stew
Utilize lean cuts of beef and load it with root vegetables like carrots, turnips, and potatoes. Substitute some meat with lentils or chickpeas for added fibre and protein.
10. Pumpkin Chili
Combine ground turkey or beans with canned pumpkin, tomatoes, and seasonal peppers for a nutritious twist. Spice it with cumin, chilli powder, and fresh herbs for a depth of flavour that will make you forget about traditional chilli.
* Disclaimer: The photos featured in this article are for inspiration and example purposes only. The actual recipe ideas may look different depending on how you prepare them.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
