January 27, 2016

How to make your favorite comfort foods healthy

Photo courtesy / food.com

By Madison Thompson–

With cold weather, you spend more time inside watching your favorite Netflix shows. You are less motivated to get out of the house and exercise. If you are one of those people who would rather sit down with a bowl of mac-n-cheese, then be forewarned: those tasty comfort foods like mac-n-cheese, potato chips and ice cream tend to be deep-fried and all around “bad” for you. Not only are these foods filled with fatty-acids for the “comfort food” sensation, but they are also loaded with carbohydrates, salts and sugars.

Now, if you exercise regularly and you are careful about the calories you consume, you will probably be alright. But if you are like me, sitting and watching Netflix takes precedence. Fear not: here are a few tricks so your treats don’t wrack up your calorie count:

French Toast with Ricotta

1 1/3 cups skim milk

1 1/3 egg whites

½ cup fresh berries

½ cup reduced-fat ricotta cheese

Ground cinnamon

½ teaspoon salt

8 slices whole-grain bread

2 teaspoons Stevia (non-caloric sweetener)

1 tablespoon ginger

Whisk together egg whites, salt, sugar substitute and milk. Dip bread into mixture. Cook on non-stick skillet over medium heat for about 2 minutes. Sprinkle cinnamon, cheese and berries and serve.


Asian Cauliflower Fried Rice

3 bacon slices (or bacon bits)


2 large eggs

1 medium cauliflower head

Ground black pepper

2 tablespoons ghee (or fat of choice, like butter)

1 teaspoon red boat fish sauce

4 ounces thinly-sliced mushrooms

1 small minced yellow onion

1 teaspoon coconut vinegar

2 tablespoons coconut amines

2 scallions

2 tablespoons chopped cilantro

Cook bacon. While bacon is cooking, cut up the cauliflower and put it into a food processor and pulse until cauliflower is the size of rice grains. Make omelet with eggs, salt and pepper. When done, cut omelet into strips.

Melt ghee (or butter) and cook onions until clear (five minutes in). Add mushrooms until brown. Add ginger for 30 seconds.

Combine everything except the coconut amines, coconut vinegar and the red boat fish sauce and heat for 5 minutes. Add in the rest of the ingredients. Serve.


Baked Potato Chips

3 large potatoes

2 tablespoons olive oil

Kosher salt

2 teaspoons ground black pepper


2 teaspoons olive oil

1 small minced onion

2 thinly-sliced scallions

1 ¼ cup nonfat Greek yogurt

¾ teaspoon onion powder

¾ teaspoon garlic powder

½ teaspoon salt

¼ teaspoon pepper

Preheat oven to 450. Mix potatoes with olive oil and pepper. Arrange potatoes in one layer on 2 cookie sheets. Bake for 20-25 minutes and cool.

For the dip: add salt, heat oil over medium and heat onions, scallions for about 10 minutes until brown and soft. Cool and combine with Greek yogurt, garlic powder, onion powder, salt, pepper and scallion greens. Chill and serve.


There are many different recipes out there that can be low calorie without taking away from the flavors and foods you love. And remember, all things in moderation and you’ll have a happy, healthy winter.


Photo courtesy / food.com

1 thought on “How to make your favorite comfort foods healthy

  1. Editor,

    The American Reinvestment and Recovery Act and the brain initiative are the worst scams ever perpetrated on the American people. Former U. S. Surgeon General Regina Benjamin Warns: Biochips Hazardous to Your Health: Warning, biochips may cause behavioral changes and high suicide rates. State Attorney Generals are to revoke the licenses of doctors and dentists that implant chips in patients. Chip used illegally for GPS, tracking, organized crime, communication and torture. Virginia state police have been implanting citizens without their knowledge and consent for years and they are dying! Check out William and Mary’s site to see the torture enabled by the biochip and the Active Denial System. See Terrorism and Mental Health by Amin Gadit or A Note on Uberveillance by MG & Katina Michael or Safeguards in a World of Ambient Intelligence by Springer or Mind Control,
    Microchip Implants and Cybernetics. Check out the audio spotlight by Holosonics. The truth is the biochip works like a sim card. It received pulsed modulated laser beams and millimeter wave which it converts into electromagnetic waves that your brain interprets into digital images and sound. It then takes what your brain sees and hears and converts electromagnetic waves into digital and acoustic waves that a computer translates into audio and video. In other words, it allows law enforcement to see what you see, hear what you hear and communicate directly with your brain.

    “Former Defense Advanced Research Projects Agency (DARPA) director and now Google Executive, Regina E. Dugan, has unveiled a super small, ingestible microchip that we can all be expected to swallow by 2017. “A means of authentication,” she calls it, also called an electronic tattoo, which takes NSA spying to whole new levels. She talks of the ‘mechanical mismatch problem between machines and humans,’ and specifically targets 10 – 20 year olds in her rant about the wonderful qualities of this new technology that can stretch in the human body and still be functional. Hailed as a ‘critical shift for research and medicine,’ these biochips would not only allow full access to insurance companies and government agencies to our pharmaceutical med-taking compliancy (or lack thereof), but also a host of other aspects of our lives which are truly none of their business, and certainly an extension of the removal of our freedoms and rights.” Google News

    The ARRA authorizes payments to the states in an effort to encourage Medicaid Providers to adopt and use “certified EHR technology” aka biochips. ARRA will match Medicaid $5 for every $1 a state provides. Hospitals are paid $2 million to create “crisis stabilization wards” (Gitmo’s) where state police torture people – even unto death. They stopped my heart 90 times in 6 hours. Virginia Beach EMT’s were called to the scene. Mary E. Schloendorff, v. The Society of New York Hospital 105 N. E. 92, 93 (N. Y. 1914) Justice Cardozo states, “every human being of adult years and sound mind has a right to determine what shall be done with his own body; and a surgeon who performs an operation without his patient’s consent, commits an assault, for which he is liable in damages. (Pratt v Davis, 224 Ill. 300; Mohr v Williams, 95 Minn. 261.) This case precedent requires police to falsely arrest you or kidnap you and call you a mental health patient in order to force the implant on you. You can also be forced to have a biochip if you have an infectious disease – like Eboli or Aids.

    Coalition of Justice vs the City of Hampton, VA settled a case out of court for $500,000 and removal of the biochip. Torture is
    punishable by $1,000 per day up to $2 million; Medical battery is worth $2.05 million. They told my family it was the brain initiative. I checked with the oversight board, and it is not! Mark Warner told me it was research with the Active Denial System by the College of William and Mary, the USAF, and state and local law enforcement. It is called IBEX and it is excruciating. I have had 3 surgeries at the site of the implant and need another. It causes cancer! I’ve been tortured for 8 years by Virginia law enforcement. Thousands of innocent Virginians are being tortured and murdered by criminal cops. Please help us get the word out to end these heinous atrocities. The pain is 24/7. Karen Rodriguez, VA DCJS, sent me a letter stating cops can get keys to anyone’s home and steal anything they please. The governor knows and takes his cut. Senator Kaine said the FBI is not involved so he can’t help. Check out Virginia’s Casual Disregard for the Constitution at forbes dot com. Check out Richard Cain’s case. They are torturing infants and children. The active denial system comes in rifle form and can murder without leaving a mark. I have had two heart attacks and am blessed to be alive. We need to make the nation aware to stop these thugs. Please help us.

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