Thrive - Winter 2017 - 4


HEALTHYEATS

Cozy
Conscientiously

I

t's cold outside, and your favorite foods are calling. Don't deny
yourself-just don't overdo it. It
is possible.
"Try to lighten up those comfort
foods, but if you just can't, then limit
portions and how frequently you
indulge," says Anita Marlay, R.D.,
L.D., a dietitian in Lake Regional's
Cardiopulmonary Rehab department.
Here's how:

Cook for Yourself

Limit the Not-So-Good Stuff
Some of the best comfort foods just
aren't comforting unless they're like
Mom used to make, which was usually
rich. So have the chocolate cake or
apple pie or quiche-but relish it so
thoroughly that one slice will do.

Don't Think Either/Or
It's easy to consider foods as either
healthy or hedonistic, but the truth
is that most land somewhere in the
middle, delicious but not necessarily
decadent. So seek them out-and celebrate them. In other words, weather
the winter with foods that are both
good and good for you. 1

Yes, delivery pizza is easy. But if you
make your own, you can control the
cheese and meats, cutting calories, fat
and salt. The same is true for other
homemade comfort-food classics.

Increase the Good Stuff
Add broccoli florets to mac and
cheese, sliced eggplant to lasagna,
and peas and carrots to meatloaf.
You'll increase your intake of veggies,
and you'll be substituting vitamins and
minerals for carbs and fat.
In dips and creamy soups, use plain
yogurt instead of some or all of the
cream or sour cream.

4

This stew is perfect for when it's cold
outside and you're looking to cozy up to
something warm. In addition to upping
the veggies, it uses tri-tip beef to cut the
fat and calories.

INGREDIENTS
2 tablespoons olive oil
3 pounds beef tri-tip, fat trimmed,
cut into 1½-inch pieces
1¼ cups all-purpose flour
2 tablespoons chopped fresh
marjoram, divided
6 cups reduced-sodium beef broth
2 pounds baby carrots
2 pounds yellow onions,
each cut into 6 or 8 wedges
1½ pounds brown mushrooms, halved
Salt and pepper
Directions
In a large stockpot over medium heat,
warm oil. A few pieces at once, dredge
meat in flour, adding pieces to pot.
Cook, stirring occasionally, until lightly
browned on all sides, 6 to 8 minutes. Add
1 tablespoon marjoram and a generous
sprinkle of salt and pepper, and cook,
stirring occasionally, 2 to 3 minutes.
Add broth, scraping up any browned
bits in the pot. Bring mixture to a boil
over high heat, reduce to simmer and
cook 45 minutes. Add carrots and cook
10 minutes. Add onions and cook 10
minutes. Add mushrooms and cook,
stirring occasionally, until meat and
vegetables are tender, 15 to 30 minutes.
Add more salt and pepper to taste,
garnish with remaining 1 tablespoon
marjoram and serve.

SUPERTRACKER

Makes 10 servings (about 1½ cups
per serving)

SuperTracker can help you plan, analyze and track
your diet and physical activity. Personalize the tool with
goal setting, virtual coaching and journaling. Find it at
www.choosemyplate.gov/tools-supertracker.

Nutritional information per serving:
398 calories; 14.7 g total fat; 33.8 g protein;
31.1 g carbohydrates; 87.4 mg cholesterol;
394 mg sodium; 5 g dietary fiber.

FIND more nutritious, delicious recipes at www.pinterest.com/LakeRegional

Photo by Thinkstock

Satisfy cravings
for comfort food
without sacrificing
health

Mega-Veggie
Beef Stew
http://www.choosemyplate.gov/tools-supertracker http://www.pinterest.com/LakeRegional
Table of Contents for the Digital Edition of Thrive - Winter 2017
