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There’s a chill in the air when you wake up. You may have even noticed a maple tree beginning to turn red. And all of a sudden, a cold smoothie just doesn’t sound that appealing anymore. Yeah, it’s fall—and if you’ve traded your summer go-to salads for soup and carb-heavy meals, you’re not alone.
When temperatures start to drop, our habits and cravings do too. Here’s why that is (and how you can take advantage of fall flavors without going overboard.)
The sunlight connection
With less sunshine and fewer daylight hours, our brains produce less serotonin. That happy brain chemical helps regulate appetite, so lower levels can lead to increased hunger and cravings for carbs and hot comfort foods.
- Quick fix: Spend 10 to 15 minutes outside in the morning. That burst of sunlight will not only help you produce vitamin D but also boost your serotonin levels and ward off cravings for the rest of your day.
For more on the science behind this, check out The Brain Science Behind Comfort Foods.
An autumn tradition
Our love for hearty fall meals goes way back. Historically, fall was harvest time—a season spent gathering root vegetables, squash and hearty grains to survive the cold winter months. We still do the same thing today, even if it’s more about comfort than survival now.
It reminds us of home
Think about your favorite comfort foods. Apple cider donuts come to mind? Or soup and grilled cheese? What about chicken pot pie? Sure, these foods keep us warm when the weather turns cool. But comfort food is also about family meals, holiday get-togethers and good memories.
When that first crisp fall weekend arrives, grabbing your grandmother’s soup recipe or the dish your family prepares every Thanksgiving just feels right. The scent of freshly baked cookies or pumpkin pie cooling on the counter can even transport you back to moments with friends and family. It’s why these meals feel like more than just food. They’re nostalgia in a dish.
Add a healthy twist
There are many ways to make comfort foods a little healthier. Here are some ideas to try:
- Load up on veggies: Make soups and stews with more vegetables and beans. If it’s in your refrigerator’s crisper drawer, it can probably be added to your soup.
- Use whole grains: Replace white rice and pasta with whole grain alternatives such as wild rice, quinoa and barley. These are higher in fiber.
- Sweeten naturally: Instead of adding sugar to your recipes, roast fall vegetables like squash, carrots and sweet potatoes. They have natural sweetness to them.
- Use broth: If you’re making a soup, try to use broth instead of cream. You can also add cauliflower or squash for a creamy texture without the saturated fat.
Cook up some comfort
Want to try these healthy tips? Here are two cozy soups to add to your fall dinner rotation:
Roasted Butternut Squash Soup
Creamy with no cream at all—the roasting does all the work. Just squash, shallot, garlic, a touch of butter (or olive oil for vegan), broth, maple syrup and nutmeg. 4.8 stars from over 1,500 reviews.
Visit Cookie and Kate to get the recipe.
Hearty Veggie Lentil Soup
Chock-full of veggies, this delicious lentil soup is really simple to fix. Doubles the recipe and freeze half for later.
228 calories, 1g fat, 15g fiber, 14g protein per serving. Carrots, onion, celery, green pepper, lentils, brown rice and tomato—no cream, no added fat beyond what’s naturally in the ingredients.
Visit a Taste of Home to get the recipe.
Whatever you’re craving
There’s no need to feel guilty about indulging in comfort food. It’s your body’s natural reaction to the changing seasons and generations of familial tradition. With a little planning and maybe a few smart swaps, you can still get all the cozy flavor of fall. So pick your favorite soup recipe. Pour a steamy bowl and dig in, one happy spoonful at a time.
