8 Heart-Healthy Comfort Foods for Fall

Do you crave warm, hearty, indulgent foods as the days turn grey? When the sun starts to set before dinner, doesn’t chicken pot pie start to sound better than salad? Move over grain bowls, it’s time for mac & cheese.

Good news… Many comfort foods can fit into your heart-healthy life!

How?

First, let go of the myth that carbs are a guilty pleasure. 

Whole grain carbohydrate-rich foods can actually benefit cardiovascular health, especially the low glycemic-index (GI) ones. Think steel-cut oats, barley, brown rice, whole-grain bread, even pasta (cooked al dente). 

They may be dull on their own, but we can dress them up with scrumptious sauces, roasted veggies, spicy spices, and cheesy cheeses.

(Cheese, in moderation, is fine for heart health. It’s a good source of protein, which slows the release of carbohydrates into your bloodstream after a meal. Use it strategically, to jazz up the less exciting cardioprotective foods.)

Second, remember that fat, which makes food more satisfying, can also support heart health! 

Pureed toasted walnuts, crunchy pecans, and tangy tahini sauce are some of the high-fat ingredients used below to make dishes creamier, crispier, and tastier. They’re also mostly unsaturated fats, which are easy on your arteries.

Back in the day we were taught to avoid fat, but foods rich in unsaturated fats can help lower cholesterol and triglycerides when you eat more of them and less saturated fats and refined grains. Think avocado toast instead of bacon. Mixed nuts instead of crackers.

So relax and enjoy!

Third, every meal doesn’t have to be a perfect 10, nutrition-wise. 

If most of your meals are a 7 or 8 out of 10, fantastic! Really. Less than that is okay occasionally, and those foods, from chocolate croissants to smoky, juicy, fall-off-the-bone tender ribs – whatever you really love – might just support your mental health, and that matters too!

Flexibility here can actually help you be more consistent with heart-healthy eating in the long run. If you feel like you have to follow strict food rules, you may give up or even spiral into binge eating after the first “imperfect” choice.

Flexibility means social events, travel, and demanding days become less stressful, leaving you ready to take on heart health again tomorrow. 

Mouthwatering heart-healthy comfort foods

When you want to just cozy up with something warm and nourishing, here are some of my favourites:

1. Oatmeal – Liven up this cholesterol-friendly staple by stirring in a tablespoon of chocolate chips and topping with sliced banana. Or sprinkle with chopped toasted pecans, brown sugar, and peaches. We’re not worried about a teaspoon or two of sugar added to whole foods.
2. PB & J – Surprise… a peanut butter and jam sandwich has more protein than two eggs! Plus it’s rich in heart-healthy unsaturated fats, fibre, potassium and more good stuff. Use whole-grain bread, reduced-sugar jam, and natural peanut butter, if you like those things.  
3. Roasted sweet potatoes – Roasting caramelizes the natural sugars and crisps up the outside while leaving the inside soft and buttery. Pair with pan-fried steelhead trout and sautéed spinach for an easy, delicious meal.
4. Muhammara Chickpea Skillet – If you’re craving heat more than sweet, this rich, spicy dish converts the classic Middle Eastern dip into a flavourful vegetarian meal you can whip up in just 20 minutes.
5. Turkey Chili with Barley – This longtime favourite of ours from beloved food writer Julie van Rosendaal combines robustly seasoned ground turkey, barley, white beans, and tomatoes, and fills you up like a big hug. If you have time, give it a good long simmer or use a pressure cooker.
6. 30-Minute Lentils with Tangy Tahini Sauce – Thanks to the creamy, lemon tahini sauce and sun-dried tomatoes, you’ll be amazed at how good lentils, peppers, spinach, and brown rice can taste. We like this so much I often make it for Christmas or New Year’s Eve!
7. Pasta with Roasted Vegetables and Goat Cheese – Newsflash: al dente cooked pasta is actually a low-GI food, even if it’s not whole wheat! And it’s a crowd-pleasing vehicle for veggies, lentils, and other foods you might be trying to embrace in the name of heart health. 
8. Apple Crisp – A heart-healthier version of the classic, but you’d never know it. I used plenty of walnuts, whole wheat flour, and less sugar. (The baked apples give plenty of sweetness.) It’s even a nutritious breakfast, perhaps paired with a dollop of plain Greek yogurt for extra protein.

Put it in perspective

Now if you’re thinking, “Hey Cheryl, sugar! / carbs! / saturated fat! / etc.” you might be falling into the trap of an “all or nothing” mindset.” Nope nope nope. Don’t go there. Don’t let perfect be the enemy of good.

If steaming apples with a crispy sweet oat and walnut topping satisfies your craving for comfort food, maybe that’s one less time you reach for ice cream, potato chips, or brownies. (Mmmm brownies. Be right back.)

Haha. I love those too. But foods that nourish the body as well as the soul… that’s what I call the “sweet spot”!

What are your heart-healthy fall comfort foods? Something that warms you up and has nuts, fruit, whole grain, even beans or veggies?

Join the discussion in our private Facebook group, the Sweet Spot Heart-Healthy Cooking Club. (New members welcome!)