Comfort Food That Doesn’t Come With a Side of Guilt

First thing's first... no food should come with guilt. You need that cake or pizza? You have it. Guilt and shame are learned behaviours that don't naturally come from food, they are taught to us and make us attribute negative feelings to foods or habits. There's a lot of support you can get to help you manage these patterns, often in psychology or counselling.

But for now, assuming we're not talking big trauma, but rather a pesky 'food is my safety blanket and sometimes I overdo it', let's look at some tips to help balance the treats so they actually feel like treats and not an every day need.

Picture this.

You’re cold. You’re tired. You’re emotionally vulnerable. You want mashed potatoes and melted cheese, not kale and judgement. Luckily, comfort food and healthy food can coexist—especially when we add a naturopathic twist.

Let’s deconstruct comfort food and rebuild it with love, nourishment, and a little garlic.

Comfort Food: Why We Crave It

Comfort food tends to be warm, soft, and carbohydrate-rich—because it soothes our nervous system, balances serotonin, and often carries emotional memories.

But the traditional comfort meal (think creamy pasta or sausage rolls) can leave us bloated, sluggish, and even a bit blue. Enter: food that comforts and supports your wellbeing.

The Naturopathic Comfort Food Toolkit

Here's a start to how we can do some simple switch-outs to help bring some balance into our week. Try some of these, knowing that if you need the real deal, you should go for it.

• Complex carbs over simple sugars: Try adding in some sweet potato, brown rice, quinoa or oats. They offer longer-lasting energy and stable moods.

• Fats that hug your brain: Adding some avocado, olive oil, tahini, and nuts can increase the satistfaction of a meal, while also helping your hormones and blood sugar.

• Protein for grounding: Not all proteins are meats! Try adding in lentils, eggs, turkey, chickpeas, and tofu to your salads, rice dishes, curries and more. keep blood sugar stable and help feel a bit more steady.

• Herbs and spices: Food is NOTHING without flavour. Good news is, flavour can also boost your nutrition! For anyone who has ever thought 'veggies are so boring', I challenge you to add ginger, garlic, herbed salt, chilli, turmeric, rosemary, oregano, paprika —you'll get much more for your time. Adding cinnamon to porridge, pureed fruit or hot cacao is another way to spice up your palate.

Ever after the practical tips, here's a recipe for you to try this weekend:

Mini Recipe: Turmeric Lentil Shepherd’s Pie

Filling:

• 1 Tbsp olive oil

• 1 onion, chopped

• 1 garlic clove, minced

• 1 carrot, diced

• 1 zucchini, diced

• 1 cup cooked brown or green lentils

• 1 tsp turmeric

• ½ tsp dried thyme

• 1 tsp tamari

Sauté everything in a pan until soft and golden.

Topping:

• 2 sweet potatoes, steamed and mashed with olive oil, a pinch of salt, and a dash of nutmeg

Spread lentil mix in a baking dish. Top with mash. Bake at 180°C for 25 minutes. Serve with a side of steamed greens and your favourite cosy socks.

Other Comfort-Food Swaps

• Mac & Cheese → Cauli & Cheese (add mustard and nutritional yeast!)

• Pizza → Wholegrain spelt base with tomato, roasted veg + goat cheese

• Hot chips → Oven-roasted pumpkin or sweet potato wedges with rosemary. Or even just home made oven chips - still better for you than deep fried.

• Chocolate mousse → Avocado cacao mousse with maple and vanilla

Nervous System Herbs to Add

• Oats (Avena sativa): Nourishing and calming for frazzled nerves. Add to porridge or infuse in tea.

• Licorice root: Soothing and adrenal-supportive (note: avoid with high blood pressure)

• Ashwagandha: A gentle adaptogen for long-term stress resilience

Comfort Beyond Food

Sometimes what we need is a warm bowl and a warm bath. Don’t forget:

• Slow music

• Cosy lighting

• Warm socks

• Deep breaths before meals

Eating slowly and mindfully turns a simple soup into a spa treatment for your soul.

Comfort food should make you feel... well, comforted. That includes your digestion, your energy, and your heart. With a few smart swaps and the right herbs, you can feed both your cravings and your wellbeing.

So yes, have the pie. Make it with lentils and enjoy the comfort and the sense of smug that comes with it ☺