Healthy Comfort Food Swaps for Autumn & Winter

As the evenings get darker and the weather colder, it’s only natural to crave hearty, comforting meals. The good news? You don’t need to give up comfort food to stay on track with your health and weight goals. With a few simple swaps, you can enjoy the flavours you love—without the heaviness or bloating.

Here are four easy comfort food swaps to try this autumn and winter:

Shepherd’s Pie Swap

• Use mashed sweet potato or cauliflower instead of buttery mashed potato – This adds fibre, cuts calories, and keeps the creamy texture

Pasta Upgrade

• Choose lentil or chickpea pasta instead of white pasta – Doubles the protein and fibre to keep you full for longer

Creamy Soup Fix

• Blend beans, cauliflower, or coconut milk instead of using heavy cream – Still thick and creamy, but much gentler on your digestion.

Hot Chocolate Treat

• Make it with unsweetened cocoa and warm almond milk – Lower sugar, antioxidant rich and still cosy.

  
  

Recipe Spotlight: Warming Lentil Stew

My warming lentil stew recipe is fibre-packed, gut-friendly, and perfect for chilly nights.

Ingredients

• 1 cup red lentils

• 2 carrots, chopped

• 1 onion, diced

• 2 garlic cloves, minced

• 1 tin chopped tomatoes

• 1 tsp smoked paprika

• 500ml vegetable stock

Method

• Sauté onions and garlic until soft.

• Add carrots and paprika, stir well.

• Add lentils, tomatoes, and stock.

• Simmer for 25 minutes until thick.

  
  

Top with fresh parsley and enjoy a fibre-packed, gut-friendly winter warmer.

Enjoying these swaps? Which comfort food would you love to see made healthier next? Comment below—I’d love to feature it in a future post!

And if you’d like personalised guidance this season, my 1:1 coaching programme is open—click here to book your free call.”