With the cooler temps of fall approaching, the desire for comfort food begins. The phrase “comfort food” has been around at least as early as 1966. In all its historical deliciousness, comfort food nourishes the body and soul, but it can also play a role in emotional eating. Our physical, intellectual, emotional, and spiritual health are intertwined. Fueling your soul on all levels can lead to happiness and satisfaction. Comfort food can be an influential part of this formula, along with balance, variety, and moderation in all things.

When creating comfort and satisfaction around food, choose plant-based meals, which means loads of fruits, veggies, whole grains, and lean protein. And don’t forget to add that glass of wine 🍷. Low-fat foods have their place, but sometimes going with less is more works just as well. Find your happy balance. There is no such thing as a “diet” or diet foods. There is just food. Delicious, wholesome food. Choose healthy daily living behaviors. Ignore the images of perfection around you. No body is perfect.

So bring on the comfort of fall with nourishing foods and a comfortable spirit, but find the balance that makes you smile. Life is about choices. Choose your path. Create your happiness from the food you eat, the air you breathe, the movements you take, and the people you surround yourself with. There are a lot of choices out there. Choose you.
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Photo by Izabela Rutkowski on Unsplash

breakfast: CARROT MUFFINS

These tasty muffins are filled with carrots, bananas, and whole grains to power up those school mornings or snack times. They are high in fiber, helping to keep you (and/or your student(s)) full for longer. Adding some natural jam or light spread on top makes these a favorite in my house.

INGREDIENTS
1 1/2 cups finely grated carrots (about 3–4 large carrots)
1 1/2 cups whole wheat flour
1/2 cup steel-cut oats
1 teaspoon ground allspice
2 teaspoons ground cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
2/3 cup nonfat yogurt, plain
1 mashed banana
1/4 cup fresh orange juice
1/4 cup honey
2 Tablespoons vegetable oil
1 teaspoon fresh lemon juice
Nonstick cooking spray

PREPARATION
Preheat oven to 350 degrees. Use a nonstick muffin pan or paper liners and spray with nonstick cooking spray.

Combine the flour, oats, allspice, cinnamon, baking powder, and baking soda in a large mixing bowl and stir to blend. Make a well in the center. Combine the carrots, yogurt, banana, orange juice, honey, oil, and lemon juice in a separate small bowl. Pour the dry ingredients into the well. Blend gently and thoroughly until all of the ingredients are completely combined. Spoon the batter into prepared muffin cups, filling them about 3/4 to the top.

Place the muffin tray in the oven and bake for 22–25 minutes, or until muffins pull away from the sides. Cool in pan. Serve warm with a tasty topping. Makes 12 muffins.
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Photo by happinessishomemade

lunch: MINI CARAMELIZED ONION QUICHE
Nothing quite says comfort like a quiche among friends👩‍❤️‍👩, especially when served with wine. Quiche can be anything you want it to be — sweet, savory, mini, pie-size, vegetarian, meaty, spicy. Whatever your flavor, go light on the crust. A quiche crust could be made with phyllo dough, just a touch of crust on top, or without a crust.

INGREDIENTS
2 Tablespoons extra virgin olive oil
2 1/2 cups thinly sliced sweet onions
3/4 cup evaporated nonfat milk
3/4 cup nonfat milk
3 whole eggs (or egg substitute equivalents)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup grated provolone cheese
6 phyllo dough sheets, thawed
Nonstick cooking spray

PREPARATION
Preheat the oven to 350 F. Place a sheet of phyllo dough on parchment paper. Lightly spray with oil, then place another sheet on top. Repeat layering until you have six sheets stacked up. Using a sharp knife, cut the stack into 12 equal pieces. Press each piece into the cups of a muffin tin. Bake for about 13–15 minutes (for regular muffin tin size, 8–10 minutes for mini) or until golden brown. Keep an eye on the oven to make sure they don’t burn. *If this part sounds like a drag, buy those pre-made ones!

While the cups are baking, heat oil in a nonstick skillet over medium heat. Add the onions and cook, stirring frequently, until very soft and caramelized, about 12–15 minutes. Remove the onions from the pan with a slotted spoon and put aside.

Whisk the evaporated milk, milk, eggs, salt, and pepper in a medium bowl. Stir in the onions and cheese. Pour into prepared shells. Bake for 18–20 minutes or until the egg is set. Remove and let sit for 10–15 minutes. Serve warm. It makes 24 mini quiches and approximately four lunchtime servings. *Crustless option: Skip the phyllo dough and pour the mixture into a 9-inch pie pan coated with nonstick cooking spray. Bake for 40–45 minutes, or until set.
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dinner: GREEN CHILE CHICKEN ENCHILADAS
Tex-Mex-style enchiladas are a smoky, cheesy way to use up leftover chicken (feel free to substitute tofu, shrimp, beans, etc.). Their combination of protein, veggies, and whole grains is quite comforting and satisfying.

INGREDIENTS
2 1/2 cups shredded chicken
1/4 cup onions, diced
1/4 cup green chiles, diced
1 cup cheddar jack cheese, shredded, separated
1 teaspoon fresh lime juice
8 corn tortillas (or whole wheat)
Nonstick cooking spray
1 1/2 cups enchilada sauce (homemade or store-bought)
Topping options: fresh cilantro, fresh chives, avocado, jalapeño peppers

PREPARATION
Preheat the oven to 350 F. Coat a 2-quart baking dish with cook spray. Spread a thin layer of sauce on the bottom of the dish. Combine the shredded chicken, onion, green chiles, and half of the cheese in a bowl and set aside.

Place tortillas on a microwave-safe plate. Cover with a damp paper towel and heat in the microwave for about 40 seconds. Fill the tortilla with about 1/4 cup of filling. Then roll it up and place seam side down in the baking dish. Repeat with all of the tortillas and filling. Pour the sauce over the tortillas, using a spoon to spread it evenly. Top with remaining cheese. Bake for 20 minutes or until bubbly. Makes 4–5 servings.

​Even today, it always comes down to the simplicity of rock and roll.
​~Eddie Van Halen

#EddieVanHalen RIP

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