6 Guilt Free Comfort Food Recipes

6 Guilt Free Comfort Food Recipes

As the weather cools down and the icy chill is in the air, we all often crave some soul-warming comfort food. Which is exactly why at Zing Wellbeing we have created some delicious HEALTHY comfort food recipes so you don't have to worry about cutting out foods or stressing about not having those old fashioned family favourites.

6 Guilt Free Comfort Food Recipes   

Breakfast

Carrot cake baked oats

Serve: 4 

Ingredients:

  • 2 ripe bananas, mashed
  • 1 cup rolled oats
  • 1/4 cup wholemeal flour
  • 1/2 tsp cinnamon
  • 1 tsp baking powder
  • 1 carrot, grated
  • 1/4 cup pecans or walnuts, chopped
  • 2 tbsp honey
  • 160ml milk of choice

Topping:

  • 150g Greek yoghurt 
  • 50g cottage cheese
  • Crushed pecan or walnuts
  • optional 1 tsp vanilla extract or maple syrup

Method 

1. Preheat the oven to 180C

2. In a mixing bowl, mash bananas, then add oats, grated carrot, wholemeal flour, honey, cinnamon, baking powder, nuts, and milk. Add more milk if needed. 

3. Mix all together until combined and pour into a lined baking paper dish. 

4. Bake for about 35-40 minutes. 

5. Prepare the topping by combining yogurt with cottage cheese. 

6. Once the cake is done cooking, let it cool down and spread the yogurt topping over the cake. Sprinkle crushed pecan and slice to serve!

Macros per Serving

  • Calories 270 kcal
  • Protein 9.5 g
  • Carbs 33 g
  • Fat 11.5 g
  • Fibre 3.5 g

Benefits

Bananas are High in potassium, vitamin B6, and natural sugars, Great for energy and digestion

Rolled Oats & Wholemeal Flour are High in soluble fiber (beta-glucan) for heart health and support steady energy release.

Pecans provide healthy fats, magnesium, and antioxidants, great for brain and heart health.

Lunch

Gut Healing Chicken Soup

Serves 4

Ingredients

  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 stalks celery, diced
  • 2 carrots, diced
  • 4 cloves garlic, diced
  • 2cm fresh ginger, peeled and grated
  • 1 tsp turmeric powder
  • 1.5L chicken or vegetable broth or stock
  • 3 cups  (380g) cooked, shredded chicken (tofu or added vegetables for vegan option)
  • 2 cups baby spinach
  • salt and pepper to taste
  • 1 cup fresh parsley, finely chopped
  • Juice of 1 lemon

Method

  1. Heat oil in a large soup pot and add all the vegetables. Saute over medium heat until they are soft and onion is translucent.
  2. Add the garlic, ginger and turmeric and cook for another few minutes until fragrant.
  3. Pour in chicken broth and bring to a boil, then reduce heat and let it simmer for around 20 minutes. Add the chicken and baby spinach and continue to simmer for 5 minutes to warm through.
  4. Season with salt and pepper, stir in lemon juice and serve with plenty of fresh parsley.

Dinner

Slow Cooker Creamy Chicken & Chorizo Risoni

Serve: 4

Ingredients

  • 3 chicken breasts
  • 4 garlic cloves
  • 1 tbsp mixed herbs
  • 2 tbsp pesto
  • 100g chorizo
  • ½ cup of Sundried tomatoes 
  • 780 ml of chicken stock, divided 
  • 200g of dry risoni
  • 200ml greek yoghurt
  • Handful of spinach
  • Salt and pepper to taste 

Method

1. In a slow cooker add chicken, garlic, mixed herbs, pesto, Sun Dried tomatoes, 100 ml of stock & salt and pepper to taste. 

3. Cook on high for 2-3 hours or low for 6-7 hours. 

4. Add risoni and 700ml of stock. Cook for a further 45-50 mins

5. Once done, stir in spinach, yoghurt and top with Parmesan if desired. 

Macros Per Serving

  • Calories 583 kcal
  • Protein 39g
  • Carbohydrates 31g
  • Fats 31g
  • Fibre 2g

Health Benefits 

Chicken Breast is a lean protein that supports muscle repair, satiety, and metabolism. Low in fat, especially when skinless.

Garlic is rich in allicin, a compound known to support heart health and have antimicrobial properties. May help reduce cholesterol and lower blood pressure.

Pesto contains heart-healthy fats (from olive oil and nuts).

Herbs are rich in antioxidants and anti-inflammatory compounds.

Slow Cooker Creamy Chicken Stroganoff 

Serve: 4

Ingredients: 

  • 4 chicken thighs
  • ½ onion, chopped
  • 3 garlic cloves, crushed
  • 2 tsp paprika
  • 1 tbsp dijon mustard
  • 2 bay leaves
  • 100ml chicken stock
  • 50ml white wine (optional)
  • 150g button mushrooms
  • 1 tbsp tomato paste
  • 1 tbsp Worcestershire sauce
  • ⅓ cup sour cream or cottage cheese
  • 1 tbsp cornflour mixed with 1 tbsp cold water
  • Fresh parsley for garnish

Method:

Add all the ingredients to the slow cooker, except the sour cream, parsley and cornflour mixture, then cook on high for 4 hours or on low for 5-6 hours.

About 30 minutes before serving, add the sour cream and cornflour mixture to thicken the sauce. 

Garnish with fresh parsley, serve with brown rice or quinoa and enjoy!

Macros per Serving

  • Calories  300 kcal
  • Protein 26 g
  • Carbs 7 g
  • Fat 17 g
  • Fibre 5 g

Benefits

Chicken Thigh is High in protein and B vitamins, with more iron and zinc than breast.

Onion & Garlic supports immune function, contain prebiotic compounds.

Button Mushrooms are Low in calories, provide B vitamins, selenium, and antioxidants.


Vegetarian

Baked Feta Veggie Risoni

Serve: 4 

Ingredients:

  • 2 tbsp olive oil
  • 1 cup dry risoni
  • 1/2 zucchini, grated
  • 1 small carrot, grated
  • 1/2 small red onion, fine chopped
  • 1  tbsp minced garlic
  • 1/2 tsp dried oregano
  • 1/4 tsp chilli flakes
  • Salt and pepper to taste
  • 200 ml vegetable broth 
  • 60 ml almond milk
  • 100g feta cheese

Garnish: lemon and fresh parsley

Method: 

  1. Preheat your oven 175C.
  2. Add 2 tbsp olive oil to a baking dish. Add your risoni, carrot, zucchini, red onion, minced garlic, oregano, chili flakes, salt and pepper to taste, vegetable broth and milk. Mix to combine. 
  3. Make a well in the center of the baking dish and place feta cheese into it. 
  4. Drizzle olive oil, sprinkle black pepper and oregano (optional)  
  5. Bake for 25 minutes. Remove from the oven and immediately mix to combine. 
  6. Serve with lemon wedge and olive oil drizzle.

Macros per Serving

  • Calories 350 kcal
  • Protein 7.5 g
  • Carbs 40 g
  • Fat 15 g
  • Fibre 3 g

Benefits

Zucchini is low in calories and a good source of vitamin C, which supports the immune system.

Carrot is rich in beta-carotene (vitamin A), supporting eye health and skin health.

Red Onion is A source of fiber and antioxidants, including quercetin, which helps with inflammation and immune health.

Garlic is known for its heart health benefits and can help in lowering blood pressure and cholesterol.

Feta Cheese provides a rich source of calcium for bone health and is also moderate fat content that can help promote satiety and muscle function.

Dessert

Healthy apple and berry crumble

Serve: 6

Ingredients

  • 5-6 large sweet dessert apples 
  • 150g frozen mixed berries
  • 1 tbsp finely grated orange zest
  • 1 tbsp almond flour
  • 1 tsp ground ginger
  • 1 tsp ground cinnamon
  • 3- 4 tbsp honey 

For the crumble topping

  • ¾ cup (80g) oats
  • ⅔ cup (80g) walnuts, chopped
  • 1 tsp ground cinnamon
  • 2 tbsp honey
  • 2 tbsp coconut oil

Method

  1. Preheat the oven to 180C
  2. In a large bowl, combine apples, berries, orange zest, almond flour, ginger, cinnamon, nutmeg and honey. Mix well and put in a baking dish. 
  3. To make the crumble topping, mix together all the ingredients and stir until fully combined. 
  4. Sprinkle the crumble topping over the fruit mixture to cover. 
  5. Bake for 60 minutes, until the topping is lightly golden. 
  6. Let it cool down and serve!

Macros per serve

  • Calories 310 kcal
  • Protein 4.5g
  • Carbohydrates 38.7 g
  • Fat 15.2g
  • Fibre 6.3 g

Health Benefits 

Sweet Dessert Apples rich in dietary fibre (pectin) supporting gut health and cholesterol balance. Provide vitamins C and A, plus antioxidants. Natural sweetness with relatively low calorie density.

Frozen Mixed Berries High in vitamin C, antioxidants, and polyphenols for inflammation reduction. Great source of fibre, enhancing digestion and satiety.

Orange Zest Contains essential oils rich in antioxidants and vitamin C. Adds flavor and potential anti-inflammatory benefits.

 

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