Comfort Food with an asterisk

Comfort foods are intensely personal. One person's comfort food could be meaningless to someone else. The belief that such foods have to be surrendered can be a real impediment to weight-loss plans, keeping them at bay until that mythical day when life is calmer and less comfort is needed. But many experts say that you don't have to give up these old friends to lose weight. It just takes planning, organization and some eating discipline.


Since comfort foods vary with the individual, they constitute eating memories. We eat them because they remind us of who we are and where we came from, not because they taste all that great or are that nutritious. They are the smells and textures and tastes we experienced growing up. They represent a backdoor into our lives and memories. Through that old screen door onto the porch from the backyard is where Mom put the pies to cool, where she would often prepare vegetables in the summer. Windows onto the porch from the kitchen were the source of smells that would bring us all in at the end of the summer’s day. I think we eat these foods because of what they represent in our lives.


After weight loss surgery, you no longer have to think too seriously about calories. You do have to think about them, just not as seriously as you did before when trying to diet. . Your input is physically limited and if you eat high protein foods like you should, the calories should never be excessive. So the consumption of your favorite comfort foods provided that they are high in nutrients is possible and even enjoyable. All I can do is encourage people to not avoid foods they love but plan your meals carefully and maintain portion control.


Including comfort foods in a diet plan can alleviate guilt, which many people feel after apparent indulgences. In dieting, guilt is often the driving force in a diet-based weight loss program. And this may also be part of the problem with trying to lose weight especially if you are excessively overweight. I can almost guarantee that you have gone through multiple efforts in your attempts to lose weight, and while there may have been temporary losses, there are almost always gains.


The situation changes when you have Weight Loss Surgery (WLS). This is a process that requires you to be disciplined in your approach to eating and while the physical consumption may be limited, the enjoyment of comfort food dishes in moderation (and frankly we have to eat in moderation post-WLS) is not only possible but would be important in maintaining your weight loss initially and then maintaining your goal weight over time. It is what you had the surgery for wasn’t it?


Diet experts agree that comfort foods can or should be part of a weight-loss plan. However for those with serious weight or health issues, some experts do not recommend these foods be eaten even in moderation. Others say the danger lies in overeating (and the WLS patient is likely well-aware of the problems of over-eating). In the long term success of our weight loss, it may be important to set aside one day a week where you allow yourself one of your favorite comfort foods. As you move along on your post-WLS pathway this occasional treat can keep your attitude positive and your nutrition acceptable. You should never feel like you have to give up any food forever after WLS. Just remember that you are limited in volume capacity but are not limited in the enjoyment of the tastes from our past. Make these dishes a “new” part of your WLS future.


I would like to give a mention to an organization that is taking comfort food to its most useful and logical extension, http://www.comfortfoodco.org/. It is a small venture that is designed to help care-givers who are assisting terminally ill people or those with long term illnesses to eat well and support themselves in ways that can provide increased nutrition and solace in their relationship with the person being cared for. I have seen that eating provides both nutritional support as well as emotional support. It is one thing that we all do daily. If you are able and wish to help others, volunteer at a food kitchen for the homeless, make a casserole of vegetables and chicken for an elderly neighbor, support organizations such as the above mentioned Comfort Food Co. or just make a simple dinner and invite friends in to share it with you. This gives everyone something to take away besides a feeling of fullness.


The recipes below represent some relatively slow-cooked foods which provide high nutritional value to the WLS patient as well as remind us of times past. The flavors are spicy, adding some complexity to our diets


Crispy chicken and dipping sauces


This recipe is done in the oven, making it considerably less greasy than basic fried chicken. The various dipping sauces gives you a variey of flavor enhancements. It can be used to feed a large group easily (Super Bowl Sunday) and provides the WLS patient with an exciting change menu item. The nut crust makes it quite crispy and you quickly forget that it wasn’t fried.


Ingredients:


Olive-oil nonstick cooking spray
1 3/4 cup(s) walnuts
1 cup(s) plain dried bread crumbs
1 1/2 teaspoon(s) salt
1/4 teaspoon(s) (add more as needed) ground red pepper, (cayenne)
2 large eggs, beaten
8 medium (about 3 1/2 pounds) chicken-breast halves, skin removed
8 medium (about 1 3/4 pounds) chicken drumsticks, skin removed


Blue cheese sauce: In medium bowl, stir together 4 ounces blue cheese, crumbled (1 cup), 1/2 cup mayonnaise, 1/2 cup plain low-fat yogurt, 1/2 teaspoon hot pepper sauce, and 1/4 teaspoon coarsely ground black pepper. Makes about 1 1/2 cups.
Honey Mustard sauce: In medium bowl, stir together 2/3 cup Dijon mustard, 1/4 cup sour cream, 1/4 cup honey, and 3/4 teaspoon Worcestershire. Makes about 1 1/4 cups.
Apricot-balsamic sauce: In medium bowl, stir together one 12-ounce jar apricot preserves (1 cup), 2 tablespoons balsamic vinegar, 1 tablespoon soy sauce, and 1/4 teaspoon grated orange peel. Makes about 1 1/4 cups.


Directions


Preheat oven to 450 degrees F. Spray two 15 1/2" by 10 1/2" jelly-roll pans with olive-oil cooking spray.


Using a food processor with knife blade attached, blend walnuts with 1/4 cup bread crumbs until walnuts are finely ground. Place nut mixture, salt, ground red pepper, and remaining bread crumbs in medium bowl and mix well.


In a shallow bowl beat the eggs with a fork. Cut each chicken-breast half crosswise into 2 pieces. One at a time, dip chicken-breast pieces and drumsticks in beaten egg, then into walnut mixture to coat; place in jelly-roll pans. Spray chicken pieces with olive-oil cooking spray. Bake chicken, on 2 oven racks, 30 to 35 minutes, rotating pans between upper and lower racks halfway through cooking, until chicken is golden brown and juices run clear when chicken is pierced with a knife.


While chicken is cooking, prepare sauces (below). Cover and refrigerate sauces if not serving right away. Serve chicken hot with dipping sauces. Or, cool chicken slightly; cover and refrigerate to serve cold later with sauces.


Barbequed Brisket (oven)


This recipe is a delicious version of southern pulled pork and would certainly fall into thwe category of comfort food. This Yankee recipe lets you choose beef brisket, chuck roast, or pork to be served in a delicious barbecue sauce. It is very worthwhile to plan ahead to cook the brisket the day before. It improves substantially with at least a day of rest in the refrigerator. The meat can be eaten simply on a plate or can be put into a soft roll and served as a sandwich.


Ingredients:


4 pounds beef brisket or chuck roast (pork shoulder may also be used)
3-1/2 ounce bottle liquid smoke
2 cups chopped onions
1/4 cup cider vinegar
1/4 cup dark brown sugar, packed
2 Tablespoons spicy brown mustard
1 Tablespoon dark molasses
1/4 teaspoon cayenne pepper
1/4 teaspoon liquid hot pepper sauce
3 Tablespoons Worcestershire Sauce
1 cup ketchup
1/2 cup chili sauce (ketchup type)
1/2 lemon, sliced
1 Tablespoon salt or to taste
1/4 teaspoon freshly ground black pepper


Preparation:


Preheat oven to 325 degrees F.


Put the meat on a rack in a roasting pan, fat side up. Pour the liquid smoke around it. Seal the pan with foil and place in the oven. Roast the brisket for 4 hours or until tender, turning once. Uncover for the last 30 minutes to brown.


Remove from the oven and allow the meat cool. Wrap in plastic wrap and place in refrigerator. Save the pan juices separately in another container. Refrigerate both the meat and the pan juices overnight. Prior to serving, remove the meat from the refrigerator and uncover. Trim away any remaining visible fat, and then pull the meat into small shreds.


Remove the hardened fat from the pan juices. In a large pot melt 3 tablespoons of the hardened fat over medium heat, add the onions, and saute until tender. Add vinegar, brown sugar, mustard, molasses, cayenne, hot pepper sauce, Worcestershire sauce, ketchup, chili sauce, lemon, salt, pepper, and 1 cup of the pan juices. Simmer and stir well for 20 minutes over low heat.


Add the pulled meat to the sauce and simmer very slowly, uncovered for 1 hour, stirring frequently. Add more juice if necessary to keep meat moist.


Paprika-Glazed Baby Back Ribs


Ingredients:


4 pounds baby back pork ribs or spare ribs, cut into one or two rib segments
6 garlic cloves, finely chopped
1 1/2 cups dry red wine
1/2 cup water
2 tablespoons sweet paprika
3 tablespoons Sherry vinegar
1 1/2 tablespoons firmly packed brown sugar
1 tablespoon salt
Freshly ground black pepper


Preparation:


Divide ribs between two large, heavy, sealable plastic bags.


In a bowl, stir together remaining ingredients and pepper, to taste, and pour over ribs. Seal bags, pressing out excess air. Marinate ribs, chilled, turning bags occasionally, overnight.


Preheat oven to 275 degrees F. This is a low and slow cooking process. Take the time you need.


Transfer ribs and marinade to a roasting pan large enough to hold ribs in layer and roast ribs, covered, turning occasionally, for 4 hours.


Ribs may be made 2 days ahead, cooled, uncovered, and chilled, covered. Reheat ribs in a preheated 375 degrees F oven until hot, about 12 minutes.


Pork Chili


Pork is simmered with tomatoes, herbs, onions, and garlic until tender. Black beans are added as a final touch to the chili. Chili fanatics may debate the use of beans in their red, but this is quite tasty. This dish is also good with a green chili sauce as well. Just substitute a large can of green chili sauce for the canned tomatoes. Serve it with some nice warm cornbread.


Ingredients:


1/4 cup olive or vegetable oil, divided
2 medium yellow onions, peeled and coarsely chopped
5 cloves garlic, peeled and finely chopped
2-1/2 pounds boneless pork butt, cut into 1/2-inch cubes
1/3 cup chili powder
1-1/2 Tablespoons ground cumin
1-1/2 Tablespoons dried oregano
1/4 to 1/2 teaspoon cayenne pepper, or to taste
1 teaspoon salt
1 can (14-1/2 ounces) plum tomatoes, chopped, with their juice
3 cups chicken broth
2 cans (15 ounces each) black beans


Preparation:


Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the onions and garlic and cook, partially covered, until tender, about 20 minutes.


Heat the remaining 2 tablespoons oil in a large, heavy casserole or Dutch oven over medium-high heat. Add the pork and cook, stirring occasionally, until the meat has lost its pink color, It will take about 15 minutes.


Stir in the chili powder, cumin, oregano, cayenne and salt. Cook, stirring, for about 2 minutes. Add the onions and garlic, tomatoes, and chicken broth. Bring the chili to a boil, stirring occasionally, and then reduce the heat to low and simmer until the pork is tender, about 1-1/2 hours.


Drain the black beans, rinse and drain well again. Stir the beans into the chili and simmer for another 10 minutes. Taste and adjust the seasonings if necessary. Serve with some warm cornbread (though tortillas work well).


Corn Bread


This recipe is one basic recipe from the thousands that are out there. Use your favorite recipe or give this one a try.


Ingredients


1 cup all-purpose flour
1 cup cornmeal
1/4 cup sugar
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 egg, lightly beaten
1 cup sour cream
1/3 cup milk
1/4 cup butter, melted


Preparation:


In a large bowl, combine the flour, cornmeal, sugar, baking powder, baking soda and salt. Combine the egg, sour cream, milk and butter; stir into dry ingredients just until moistened. To make it a bit less sweet, reduce the sugar by a tablespoon or more. Add some chopped green chilies or some grated cheddar cheese for some added flavor.


Pour into a greased 8-in. square baking dish. Bake at 400 degrees F for 20-25 minutes or until a toothpick inserted near the center comes out clean. Serve warm.