Comforting: Healthy Food Trade-ups: explore my journey into discovery of recipes with positive nutritional ideas for better health strategies. I am going to admit it, I loved some things that were decidedly bad for my health. On the journey however I am embracing leaning in strategies that explore discovery and improving some of my bad choices for much better. Here is how I apply this, with an actual example.
Redefining Comforting: Healthy Food Trade-ups
Some of my favorite go to foods particularly when busy, are Campbells Tomato Soup and Grilled Cheese Sandwiches on Sourdough or Rye Bread. Since I was a little girl, I grew up loving the crunch of the grilled cheese dipped in Tomato Soup. The flavors and the creamy comfort were like a hug on a busy day. However as a child, I was running outside, playing much more, and with less stress.
Canned food, Butternut White Bread and Cheese Slices had their own appeal that I continued well into my adult life.
| Meal Item | Calories | Sodium | Carbs | Fiber | Health Impact |
|---|
| Campbell’s Tomato Soup (1 cup) | 150 | 960 mg | 30g | 1g | High sodium, low fiber, moderate carbs. Not great for heart health or sustained energy. |
| Grilled Cheese on Wonder Bread (with butter & 2 American slices) | 560 | 1330 mg | 44g | 1g | Very high in calories, carbs, and sodium. Low in fiber and high in saturated fat from the butter and cheese. |
| Total for Meal (Campbell’s Soup + Grilled Cheese) | 710 | 2290 mg | 74g | 2g | Extremely high in sodium, calories, and carbs. Very low in fiber, making it nutritionally poor and potentially harmful for heart health or blood pressure. |
The Original: Childhood Grilled Cheese and Tomato Soup
There’s something undeniably romantic about a crispy, golden grilled cheese sandwich paired with a creamy, savory tomato soup. The scent alone evokes warmth and comfort on a busy or stressful day.
But this beloved duo has its downsides when it comes to recovery—high in sodium and carbs, low in fiber, and not exactly heart-friendly.
| Meal Item | Calories | Sodium | Carbs | Fiber | Health Impact |
|---|---|---|---|---|---|
| Low Sodium Campbell’s Tomato Soup (1 cup) | 90 | 480 mg | 19g | 2g | Lower in sodium and calories than the original version. Moderate carbs and slightly better fiber content, but still not ideal for sustained energy or heart health. |
| Grilled Cheese on Sourdough (1 sandwich) | 450 | 1100 mg | 45g | 3g | High in calories, carbs, and sodium, low in fiber. High saturated fat from cheese. |
| Total for Meal (with Low Sodium Soup) | 540 | 1580 mg | 64g | 5g | Lower in sodium and calories than the original meal, but still high in sodium, carbs, and low in fiber, leading to poor overall nutrition for heart health or sustained energy. |
Long COVID, Heart, and Diabetes Demanded Comforting: Healthy Food Trade-ups
As someone who has loved deeply comforting foods during challenging times, I’ve learned how to trade up those indulgent meals for healthier versions that nourish my body while still offering that warm, satisfying feeling. Whether you’re recovering from Long COVID, managing heart health, looking to stabilize blood sugar levels for diabetes, or just looking for the healthiest life inspiring options, there are ways to enjoy comfort foods without sacrificing your health.
Healthier Trade-Up: Homemade Tomato Soup and Avocado on Sourdough
With a few adjustments, I discovered that making tomato soup from scratch, using fresh tomatoes and herbs, brought out flavors so vibrant that it tasted like sunshine in a bowl. Adding avocado toast on sourdough, with its creamy texture and crunch, kept my craving for indulgence at bay.
This combination filled me up with fiber and healthy fats, without the heavy sodium load of the canned soup and the saturated fat of the grilled cheese.
| Meal Item | Calories | Sodium | Carbs | Fiber | Health Impact |
|---|
| Homemade Tomato Soup (1 cup) | 90 | 150 mg | 16g | 3g | Low in calories and sodium. Higher fiber from fresh tomatoes. Rich in antioxidants like lycopene, promoting heart health and reducing inflammation. |
| Avocado Toast (1 slice of whole grain bread, ½ avocado) | 220 | 240 mg | 30g | 7g | Rich in healthy fats and fiber. The avocado provides monounsaturated fats, supporting heart health, while whole grain bread adds complex carbs and fiber, helping with blood sugar control and digestion. |
| Total for Meal (Homemade Tomato Soup + Avocado Toast) | 310 | 390 mg | 46g | 10g | Low in calories and sodium compared to previous meals. High in fiber and heart-healthy fats, making it a well-balanced and nutritious meal for sustained energy, heart health, and digestion. |
Avocado on Spinach Wrap: A Flavorful Twist
Soon after, I sought to cut down on carbs while keeping my meal nourishing and filling. That’s when I found avocado paired beautifully with spinach wraps—light, yet full of flavor, and packed with essential nutrients like iron and fiber.
With each bite, I felt energized and refreshed, like I was doing something truly good for my body. But it didn’t work with the Tomato Soup. Perhaps I didn’t need the extra calories of the soup?
| Meal Item | Calories | Sodium | Carbs | Fiber | Health Impact |
|---|---|---|---|---|---|
| Homemade Tomato Soup (1 cup) | 90 | 150 mg | 16g | 3g | Low in calories and sodium. Rich in antioxidants like lycopene, promoting heart health and reducing inflammation. Higher fiber from fresh tomatoes aids digestion. |
| Spinach Wrap with Avocado (1 spinach wrap, ½ avocado) | 250 | 350 mg | 20g | 7g | Avocado provides healthy monounsaturated fats and fiber, supporting heart health and stabilizing blood sugar. The spinach wrap is low in carbs and adds extra nutrients like iron and vitamins. |
| Total for Meal (Homemade Tomato Soup + Spinach Wrap with Avocado) | 340 | 500 mg | 36g | 10g | Low in calories, moderate sodium, low in carbs, and high in fiber. A well-balanced meal that supports heart health, digestion, and sustained energy, perfect for recovery from illness. |
Comforting: Healthy Food Trade-ups: No Soup, Just everything Bagel, with Avocado?
The creamy richness of avocado on everything bagel had become a new comfort food for me. I did not need cheese or the creamy soup, with the discovery of avocado.
| Meal Item | Calories | Sodium | Carbs | Fiber | Health Impact |
|---|---|---|---|---|---|
| ½ Everything Bagel (half a bagel) | 145-175 | 225-250 mg | 25g | 1.5g | Reduced carbs and sodium compared to a full bagel. Still made from refined flour, so it can raise blood sugar, but in a smaller portion, it’s less of an impact. Low fiber means it’s less filling. |
| Avocado (½ avocado) | 120 | 5 mg | 6g | 5g | Avocado provides heart-healthy fats, low sodium, and high fiber. It helps stabilize blood sugar, supports heart health, and offers long-lasting energy. |
| Total for Meal (½ Everything Bagel + Avocado) | 265-295 | 230-255 mg | 31g | 6.5g | Lower in calories, sodium, and carbs. Moderate fiber from the avocado helps make up for the low fiber in the bagel. This meal supports heart health and offers a more balanced option for those watching blood sugar or sodium intake. |
Eliminate Soup, Cut the Bagel, enjoy the Crunchy Kick of Everything Bagel on Avocado
But when I stumbled upon Everything Bagel seasoning, I knew I had found my perfect match. The seasoning, with its fragrant garlic, onion, and sesame seeds, added a satisfying crunch and savory kick to the avocado, bringing the experience full circle.
| Meal Item | Calories | Sodium | Carbs | Fiber | Health Impact |
|---|---|---|---|---|---|
| Avocado (1 whole avocado) | 234 | 10 mg | 12g | 10g | Avocado is rich in heart-healthy monounsaturated fats, low in sodium, and high in fiber. It helps stabilize blood sugar, supports heart health, provides essential vitamins, and offers long-lasting energy. |
| Everything Bagel Seasoning (2 tsp) | 10 | 65 mg | 1g | 1g | Low in calories and sodium-free, this seasoning adds flavor with garlic, onion, sesame seeds, and poppy seeds. Contains healthy fats and antioxidants, with minimal carbs. |
| Total for Meal (1 Whole Avocado + Everything Bagel Seasoning) | 244 | 75 mg | 13g | 11g | Low in sodium and carbs. High in fiber and healthy fats from the avocado, making this a well-rounded, nutritious option that supports heart health, blood sugar stability, and digestion. |
However, I wanted to improve the seasoning mix by making it more heart-healthy, immune-boosting, and supportive of my healing journey. Even a great thing can be made greater with practice. And here was the next frontier!
Avocado with Healthier Everything Bagel Seasoning Recipe
I reinvented the seasoning with powerful immune boosters like flax seeds, chia seeds, and turmeric. The result was not just a delicious addition to avocado but a nutrient-dense topping that supported my body in recovering from Long COVID, while also keeping my heart and blood sugar levels in check.
The Whole Avocado with Everything Bagel Seasoning meal provides the best overall improvement, with a 104% increase in health benefits across calories, sodium, carbs, and fiber.
| Meal Item | Calories | Sodium | Carbs | Fiber | Key Health Benefits |
|---|
| Homemade Everything Bagel Seasoning (without optional ingredients) | 332 | 5 mg | 28.5g | 12.5g | High in omega-3s, fiber, and antioxidants. Supports heart health, reduces inflammation, and improves immune function. |
| Whole Avocado (1) | 234 | 10 mg | 12g | 10g | Rich in heart-healthy monounsaturated fats, high in fiber, and potassium. Helps regulate blood pressure and promotes digestion. |
| Total for Meal | 566 | 15 mg | 40.5g | 22.5g | A nutrient-dense, heart-healthy, and immune-boosting meal. Supports digestive health, helps maintain blood sugar, and reduces inflammation. |
Eat This / Not That for Comforting: Healthy Food Trade-ups
| Condition | Eat This | Not This | Additional Recommendations |
|---|---|---|---|
| Long COVID Recovery Health | – Fruits/Veg: Oranges, peppers, spinach, berries. – Whole Grains: Whole-grain bread, brown rice, oats. – Nuts/Seeds: Almonds, walnuts, chia seeds. – Lean Proteins: Chicken, fish, tofu, beans. – Healthy Fats: Olive oil, avocado, salmon. | – Processed Foods: Fast food, sugary cereals. – Sugary Drinks: Sodas, energy drinks. – Saturated Fats: Fried foods, fatty meats, full-fat dairy. – Alcohol: Disrupts recovery. | – Drink plenty of water. – Eat Mediterranean-style: fruits, veggies, whole grains, lean proteins, and healthy fats. |
| Heart Health | – Homemade Soup: Fresh tomatoes, herbs. – Leafy Greens: Spinach, kale. – Berries: Blueberries, strawberries. – Whole Grains: Oats, quinoa. – Nuts/Seeds: Walnuts, flax, chia. – Lean Proteins: Chicken, fish, beans. – Healthy Fats: Avocados, olive oil, salmon. | – Grilled Cheese: High in fat and sodium. – Refined Grains: White bread, pastries. – Processed Meats: Bacon, deli meats. – Sugary Snacks: Cookies, cakes. Cutting Fat, Processed Foods, and Salt. | – Focus on fiber-rich and omega-3-rich foods. – Limit sodium by choosing fresh foods. |
| Diabetes Health | – Avocado on Whole Grains: Fiber and healthy fats. – Veggies: Broccoli, spinach. – Berries: Blueberries, blackberries. – Whole Grains: Quinoa, barley. – Nuts/Seeds: Almonds, chia, flax. – Lean Proteins: Chicken, turkey, tofu. – Healthy Fats: Olive oil, avocado, fatty fish. | – Refined Grains: Bagels, white bread. – Sugary Beverages: Soda, sweetened coffee. – Fried Foods: Fries, fried chicken. – Pastries: Donuts, cakes. Foods to eat, Foods to Limit. | – Focus on portion control and balance. – Choose low glycemic foods like lentils and legumes. |
Shopping List: Best Foods for Recovery
For Long COVID Recovery:
- Avocados: Rich in healthy fats and vitamins to support immune health.
- Fresh tomatoes: High in antioxidants like lycopene for reducing inflammation.
- Chia seeds: A great source of omega-3s and fiber.
- Turmeric: Known for its anti-inflammatory and healing properties.
- Spinach wraps: Low-carb, nutrient-dense, and versatile.
For Heart Health Recovery:
- Ground flax seeds: Excellent for omega-3 fatty acids and heart health.
- Garlic powder: Supports heart health and lowers blood pressure.
- Black sesame seeds: Contain antioxidants and support cardiovascular function.
- Whole grain bread: Rich in fiber to help manage cholesterol and heart disease.
- Fresh herbs (thyme, oregano): Naturally anti-inflammatory and beneficial for heart health.
For Diabetes Recovery:
- Almond flour or whole grain flour: Lower in carbs and ideal for blood sugar control.
- Leafy greens (spinach, kale): High in fiber and low in carbs to stabilize blood sugar.
- Avocados: Help stabilize blood sugar with healthy fats and minimal carbs.
- Berries (blueberries, strawberries): Rich in antioxidants and lower in sugar than other fruits.
- Chia seeds: Add fiber and omega-3s to keep blood sugar levels steady.
Conclusion: Finding the Power of Comforting: Healthy Food Trade-ups
No matter where you are on your health journey, there is always an opportunity to trade up to better, more nourishing choices. Whether you are recovering from Long COVID, managing heart health, or living with diabetes, you can still enjoy comforting meals that support your healing without sacrificing taste. These trade-ups will help you feel the warmth and comfort of your favorite foods, all while knowing you’re feeding your body the nutrients it needs to thrive.
| Meal | Calories Improvement (%) | Sodium Improvement (%) | Carbs Improvement (%) | Fiber Improvement (%) | Overall Improvement (%) |
|---|
| Soup + Wonder Bread Grilled Cheese | -18% (worse) | -11% (worse) | 1% | -50% (worse) | -19.5% |
| Low Sodium Soup + Grilled Cheese | 10% | 23% | 15% | 25% | 18.25% |
| Homemade Soup + Avocado on Sourdough | 48% | 81% | 39% | 150% | 79.5% |
| Homemade Soup + Spinach Wrap with Avocado | 43% | 76% | 52% | 150% | 80.25% |
| ½ Everything Bagel with Avocado | 51% | 88% | 59% | 62.5% | 65.63% |
| Whole Avocado + Everything Bagel Seasoning | 59% | 99% | 83% | 175% | 104% |
Dawn’s Healthy Immune-Boosting Everything Bagel Seasoning Recipe
Ingredients:
- 2 tbsp ground flax seeds (fiber, omega-3 fatty acids, and antioxidants)
- 1 tbsp sesame seeds (high in zinc, which supports immune health)
- 1 tbsp chia seeds (fiber, omega-3s, and antioxidants)
- 1 tbsp black sesame seeds (more antioxidants and healthy fats)
- 1 tbsp garlic powder (anti-inflammatory and immune-boosting properties)
- 1 tbsp onion powder (rich in antioxidants like quercetin, which supports the immune system)
- 1 tsp ground turmeric (anti-inflammatory and immune-supporting properties)
Optional Additions for Extra Flavor and Nutrients:
- 1 tsp nutritional yeast (rich in B vitamins and has immune-boosting properties)
- 1 tsp dried thyme or oregano (both have antibacterial and antiviral properties)
Instructions:
- Combine all ingredients in a small bowl and mix well.
- Store in an airtight container.
- Use as a topping on cottage Cheese, salads, roasted vegetables, avocado toast, avocado, bagels and cream cheese, or any dish you like.
This seasoning is packed with healthy fats, fiber, and immune-boosting properties from garlic, onion, flax seeds, and turmeric, while staying free of sodium and sugar.
Whats Next and awesome for the journey? What do you recommend?
Maybe its Michelin Avocado recipe elevation! Smyth has a 2 Michelin Star Avocado Dish Adventure that represents an elegant fusion of luxurious flavors. The chefs, John Shields and Karen Urie-Shields, creatively use the “cheek” of the avocado, the most tender part, glazing it with a rich pistachio paste. They elevate the sense of luxury with a touch of caviar, creating a beautiful balance of creamy, nutty, and briny flavors. Have to try it in real life before trying to capture the memory of this culinary experience! Sure is a few universes beyond the canned tomato soup and grilled cheese I started with.
Other Resources for Comforting: Healthy Food Trade-ups
- 9 Health Benefits of Flaxseed, and How to Eat (healthline.com)
- 11 of the Best Foods for Your Heart Health (aarp.org)
- 15 Health and Nutrition Benefits of Sesame Seeds (healthline.com)
- 16 Benefits of Turmeric Powder and How to Use it (naturalremedyideas.com)
- 16 top foods for a healthy heart (medicalnewstoday.com)
- Avocado Nutrition Facts and Benefits
- Black Sesame Seeds: Nutrition, Benefits, and More (healthline.com)
- Center for Food as Medicine – (foodmedcenter.org)
- Chia Seeds: Health Benefits, Nutrients per Serving, Uses, Safety Information, and More (webmd.com)
- Fresh Juicing for Healing: Dawn’s COVID Part 2 (Omicron edition)
- Health Benefits, and Recipes from National Avocado Day
- Heart-Healthy Living – Choose Heart-Healthy Foods | NHLBI, NIH
- Long-Covid Patient Reference
- Mediterranean diet for Long Covid Recovery and heart health – Mayo Clinic
- What Foods Can People with Diabetes Eat Freely? (eatingwell.com)
- What to Eat When You Have COVID-19 (eatingwell.com)