Nutrition By the Fire – Comfort Foods that Actually Nourish
Carson and Ella eating by a fire pit. By Brannon Blount
Cold temps, cozy blankets, and crackling sounds of the fire – the sounds and senses of a cozy winter. Food brings comfort, joy, and connection this time of year. One of my favorite winter memories includes a day of skiing (or at least trying to) with my cousin Holly, her husband Michael, and their kids Ella and Carson. After a few tears, plenty of laughter, and some persuasive pep talks, the day ended perfectly – around the cabin fire, roasting marshmallows. Because really, what’s a fire without s’mores?
Food is meant to be enjoyed and cherished – not feared. It shouldn’t carry guilt or thoughts of, “I really shouldn’t.” The problem isn’t comfort food itself; it’s when we lose balance. With a few smart swaps, those fireside favorites can feed both body and soul.
The Meaning of Comfort Food
In the colder months, we naturally crave warm, hearty foods. It’s our body’s way of seeking comfort, warmth, and energy. But comfort foods can be nourishing when made with whole ingredients and a bit of balance – like adding fruits or fiber-rich vegetables to your favorite dishes.
Comfort food isn’t the enemy of nutrition. It’s often just missing a few small ingredients that make us feel good long after the fire dies down.
Fireside Favorites with a Twist
Campfires and fireside foods are meant to be enjoyed with others, pets, or even yourself. Therefore, you should not miss out on any of these moments. Whether you’re gathered around a backyard fire pit, a cozy hearth, or bundled up under the stars, the foods you share can be both comforting and nourishing. Here are a few simple ways to bring balance to those classic fireside favorites.
Smart S’mores
S’mores are a favorite for kids and adults alike. Even grandparents can’t resist joining in. Enjoy one (or two!) at your next campfire but be mindful that too many might leave you feeling less cozy later.
Try experimenting with your ingredients: use dark chocolate for a boost of antioxidants, choose whole-grain or high-fiber graham crackers, and tuck in slices of banana or strawberries with that gooey marshmallow. You’ll still get the classic sweetness, but with a little extra nourishment.
Smoky Skillet Dinners
One of my favorite campfire meals came from a camping trip with my college friend Taylor and her husband David. They whipped up a hearty skillet hash made of potatoes, diced veggies, ground meat, eggs, and cheese all cooked right over the fire in a cast iron pan.
Cast iron cooking not only adds flavor but can also increase the iron content in your food. (It’s one reason my Nana’s famous cornbread recipe always tasted so good.) To balance your skillet meal, include lean proteins like chicken or eggs, a colorful mix of veggies, some carbs like potatoes or beans for fiber, and a touch of cheese for flavor. A balanced skillet means you’ll feel satisfied – not sluggish – after the meal.
Warm Drinks that Heal
Another fireside favorite is a mug of something warm and comforting. For me, it’s always been creamy hot chocolate, which reminds me of childhood Monopoly marathons with my next-door neighbor Regina that lasted for hours.
Today, I like to make a lighter version by choosing a prepackaged cocoa with less sugar. You can easily try and make your own by using real cocoa powder, milk, (or fortified milk alternatives) and a touch of honey. Tea is another wonderful option. It is soothing, antioxidant-rich, and supportive of brain health. A steaming mug by the fire is one of winter’s simplest joys.
The Balance Factor
The key word: balance. Comfort foods absolutely fit in a healthy lifestyle. Good nutrition is about portion sizes, ingredients, and enjoyment. Even as a dietitian, you’ll find me toasting one perfect s’more at the campfire, because joy matters, too.
A common myth is that comfort foods derail your goals or should be cut out completely because they’re “bad.” The truth? Comfort foods can help you stay consistent when enjoyed with mindfulness and intention.
When the fire dies down, the last s’more is consumed, and there’s one too many marshmallows in the fire, you are left with wonderful memories. Food connects us with memories, like Carson’s sticky face, Ella’s giggles, Holly snapping pictures, and Michael watching on with a smile. Those moments are the real nourishment. Whether it’s a bowl of chili, a bite of chocolate, or a family favorite dessert, comfort food done right can be the healthiest kind of nourishment for both body and heart.
brannon@brannoninbalancenutrition.com
www.BrannonInBalanceNutrition.com
