The Real Comfort Foods

What is real comfort food? Most of us think of comfort food as food that reminds us of the food mom made when we were growing up. Those special dishes were usually high in calories, fat, and carbs and yummy.  Foods like chicken waffles, spaghetti, meatballs,  or mac n cheese. 

The real comfort food I want to cook up for you today is food that gives you comfort because it

  1. nourishes your brain,
  2. calms your stress response,
  3. keep your emotions balanced.

What we eat has a direct impact on our physical health and mental and emotional well-being.

The white foods,  white sugar, white flour, white rice, and highly processed foods all increase the levels of our stress hormone cortisol.  These foods increase cortisol levels by placing stress on our body by creating poor energy management within out body. They increase cortisol by causing spikes and crashes in our blood sugar levels, leading to mood swings, fatigue, and increased stress levels. On the other hand, whole, nutrient-dense foods:

  1. Help to maintain stable blood sugar levels,
  2. Support healthy brain function,
  3. Promote feelings of calm and well-being.

Key Takeaways:

  • True Comfort Foods: Real comfort foods not only satisfy your taste buds but also nourish your brain, reduce stress, and stabilize your emotions.
  • Stress and Diet Connection: Refined “white” foods (sugar, flour, rice) and processed foods spike cortisol levels, leading to stress, fatigue, and mood swings.
  • Whole Foods for Wellness: Nutrient-dense foods like oatmeal, blueberries, avocados, and whole grains stabilize blood sugar, support brain health, and promote calmness.
  • Breakfast Matters: Starting your day with foods like steel-cut oatmeal and blueberries sets a calming and stress-reducing tone for the day.
  • Nutrient-Rich Snacks: Foods like dark chocolate, almonds, and walnuts are packed with antioxidants and nutrients to counteract stress and support emotional balance.
  • Gut-Brain Health: Foods like yogurt and whole grains support a healthy gut, which is critical for producing serotonin, improving mood, and reducing anxiety.

Oatmeal - Food #1

My mom is 100 years old.  She used to say breakfast is the most important meal of the day.  Every morning she would cook up a giant kettle of whole grains for the 10 kids in our family.  We all called the hot cereal  mush.  “What kind of mush is for breakfast?”  was a common question in the morning.  

I did a little research on the word and it dates clear back to 1670 and is cornmeal boiled in water. However growing up we used it as a generic term to describe the cooked whole grain cereal,  Today, I am cooking up Oatmeal MUSH – steel cut oats.  This warm nourishing bowl of oatmeal is a comfort food for a couple of reasons. 

  1. Oatmeal helps to relieve stress by releasing the chemical serotonin which increases relaxation, calmness and creativity.
  2. Starting your day with Oatmeal Mush might help you have a calmer, more relaxed day and help you access your creativity. 

To make steel cut oats that are so easy. I simply added ¼ cup of oats to 1 cup of boiling water with a little salt added and simmer for 20 minutes. Stir occasionally while cooking,  Serve with Comfort Food Number 2. 

real comfort food

Blueberries - Food #2

I call them my brain berries because they not only reduce stress but are also great for our brains.  Blueberries reduce stress by being anti inflammatory and the chemical that gives them their blue color is a powerful antioxidant.  Blueberries help to counteract the inflammatory effects of Cortisol and also lower Cortisol levels.   Add a little honey and coconut milk to your oatmeal to de-stress the start of your day. Boost your brain power with Blueberry Juice and Blueberry Muffins. 

 

Avocado egg toast

Avocado Egg Toast - 3 Real Comfort Foods

Avocados – Food #3 

Avocados  B vitamins. The B vitamins decrease cortisol by burning it up or speed up the metabolism of cortisol. B vitamins are essential for the production of neurotransmitters, which are chemicals in the brain that help to regulate mood and stress.  Add more avocado’s to your diet with Avocado and Grapefruit Salad or Avocado Creme.

Eggs – Food #4 

Eggs contain tryptophan, an amino acid that helps in creating serotonin. The essential neurotransmitter regulates your mood, sleep, memory, and behavior. Serotonin also improves your brain function and relieves anxiety.   Add a boiled egg to your salad or Avocado toast to give your mood a boost.

Whole Grains Toast – Food #5

High fiber foods like this whole grain toast. Decrease stress by preventing a lunchtime sugar spike and afternoon crash and also help keep our gut healthy by adding fiber to our diet. Our gut has a brain that makes 80% of the Seratonin in our body.  So keeping our gut healthy is important for reducing anxiety, and improving our mood.

 

Healthy Fudge Brownies

Dark Fudge Brownies - Comfort Foods 6 to 10

Unsweetened Dark Cocoa Powder – Food #7

Unsweetened Dark Cocoa Powder. Dark chocolate reduces stress with it’s  anti oxidents and anti-inflammatory properties,  It protects our brain against oxidative stress, is anti aging, and also improves our mood. 

Almonds – Food #7

Almonds are high in Vitamin E and antioxidants, almonds can help to combat oxidative stress and inflammation.  Vit E also good for skin and eyes.  Add more almonds to your diet with Almond Milk or Almond Shortbread Bars. 

Sunflower Seeds – Food #8

Sunflower Seeds  have magnesium.  Magnesium is important for helping our muscles relax.  When we are stressed our muscles are tight.  We may clench our hands or jaw and Mg.  helps us relax and also helps our body relax during sleep.

Yogurt – Food #9

Plain Yogurt gives us probiotics to keep our gut healthy.  The gut has a brain with more than 30 different neurotransmitters, including serotonin.  The gut is dependent on the microbiome to keep it healthy and yogurt is an important source of microbes for the gut.

Walnuts – Food #10

Walnuts have Omega-3 Fatty Acids. Decrease activation of the adrenal gland by stress which decreases release of cortisol and adrenaline when we are stressed.  They also have an additional bonus of helping us lose weight by burning off fat.

FAQ:

 

Q: Why are “white foods” like sugar and flour bad for stress management?
A: These foods cause blood sugar spikes and crashes, increasing cortisol and leading to mood swings, fatigue, and heightened stress.

Q: What makes oatmeal a good stress-relieving breakfast?
A: Oatmeal releases serotonin, a chemical that enhances relaxation and calmness, setting a peaceful tone for your day.

Q: How do blueberries reduce stress?
A: Blueberries are rich in antioxidants and anti-inflammatory compounds that lower cortisol and support brain health.

Q: What are the benefits of combining avocado, eggs, and whole-grain toast?
A: This combination provides B vitamins, tryptophan, and fiber, which together reduce cortisol, support serotonin production, and stabilize mood.

Q: How does dark chocolate help with stress?
A: Dark chocolate contains antioxidants that protect the brain from oxidative stress, improve mood, and reduce inflammation.

Q: What role does gut health play in stress relief?
A: A healthy gut produces serotonin and other neurotransmitters, essential for mood regulation. Foods like yogurt and whole grains promote a thriving gut microbiome.

5 from 1 vote

Healthy Fudge Dark Chocolate Brownies

These Dark Chocolate Brownies are Vegan, gluten-free, sugar-free, and so delicious. They are no-bake and contain 5 super brain foods.
Servings 15 brownies
Prep Time 10 minutes
Freeze or Refrigerate 3 hours
Total Time 3 hours 10 minutes

Equipment

Ingredients

  • ½ cup almond or coconut flour is allergic to nuts
  • ½ cup unsweetened dark cocoa powder
  • cup Sunbutter (sunflower seed butter)
  • 1 tsp vanilla
  • ¼ cup maple syrup
  • ½ cup plain greek yogurt for Vegan use coconut milk instead.
  • ½ cup walnuts (optional)
  • cup dark chocolate mini chips

Instructions

  • In a medium mixing bowl, combine the almond flour and unsweetened cocoa mix.
    Healthy Fudge Brownies
  • Add the sunbutter, syrup, vanilla, and yogurt, Mix. If you use coconut milk you will only need about ¼ to ⅓ of a cup. Add enough to just moisten the brownies.
    Healthy Fudge Brownies
  • Add the chocolate chips and nuts, Mix
    Healthy Fudge Brownies
  • Put in a silicone ice cube tray that has 15 spaces.
  • Refrigerate or Freeze for 3 hours. Remove from the tray and store in an airtight container in the fridge or freezer.
    Healthy Fudge Brownies
  • These are delicious eaten either frozen or refrigerated. The are very soft and sticky at room temp and I don't recommend you store them at room temp
Calories: 161kcal
Course: Appetizer, Dessert, sweet, vegan
Cuisine: American
Keyword: brain healthy food, easy, gluten-free, no-bake, vegan

Nutrition

Serving: 1brownie | Calories: 161kcal | Carbohydrates: 12g | Protein: 5g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 0.001g | Cholesterol: 0.4mg | Sodium: 8mg | Potassium: 116mg | Fiber: 2g | Sugar: 5g | Vitamin A: 7IU | Vitamin C: 0.4mg | Calcium: 55mg | Iron: 1mg
5 from 1 vote (1 rating without comment)

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