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Ah...who doesn't love to curl up on the sofa with a nice, warm gooey brownie after a hard day at the office? Or indulge in a big mug of chili on a cold night? Or dive into a buttery bowl of mashed potatoes? Unfortunately, most "comfort foods" are laden with fat or sugar and are virtually devoid of nutrition. There are a few simple changes you can make, however, to ensure that your old favorites are just as healthy for your body as they are for your mind and soul.

One way to cut the fat and cholesterol in baked goods and casseroles is to use egg whites instead of whole eggs. In most recipes, you won't be able to taste the difference.

Another way to drastically reduce the fat content in brownies, chocolate cake, and other baked goodies is to substitue part or all of the oil with applesauce or pureed zucchini. Zucchini? Yep! The chocolate masks the taste of the veggie, so it won't interfere with your "chocolate fix."

You can also make baked goods healthier by substituting whole wheat flour for half the white flour required in recipes. This adds much-needed fiber and nutrients that are virtually absent in refined white flour.

To replace sugar and reduce calories, substitute granulated, not powdered, Splenda. It measures cup for cup just like white sugar but contains no calories. Use it on fresh fruits and in drinks, cookies, cakes, and pies.

For low-fat, healthy chili, use extra-lean ground beef or ground turkey. Better yet, substitute soy crumbles like Mealstarters for the ground beef. It really does taste just like hamburger meat! Top the chili with fat-free or reduced-fat sour cream and some low-fat grated cheddar for a healthy, yummy dish.

For that old stick-to-your-ribs favorite, meatloaf, make it healthier by substituting oats for half of the ground beef. Just soak the oats in a mixture of egg whites and worcetershire for 10 minutes before mixing in the other ingredients. Add more healthy fillers like chopped green peppers and onions to give the dish more pizzazz.

For wonderful, creamy mashed potatoes, substitute half the potatoes with mashed cauliflower. Add a healthy omega-3 margarine instead of butter, and add skim milk and a little fat-free or reduced-fat ranch dressing.

When it comes to pasta favorites, you can make them healthier, too. Use high-fiber pasta instead of the traditional kind. For macaroni and cheese, add melted margarine, parmesan, skim milk, and grated low-fat cheddar to your cooked pasta for a hearty, healthy side dish.

You can even make healthy pizza by using whole-wheat crust. Top it with lots of chopped veggies, turkey pepperoni, soy crumbles, parmesan, and low-fat mozzarella. Your entire family will enjoy this healthy alternative, and you can feel good about serving it to your family.

Even the all-American favorite, steak and baked potatoes, can get healthy. Instead of fatty cuts like ribeye and t-bone, use lean sirloin or flank steak. Tenderize the cuts by piercing them with a fork and marinating in red wine and meat tenderizer. Bake them in the oven at 350 until almost done, then brown on a hot grill. Add a baked sweet potato and a green salad for a complete meal that's both nutritious and delicious.

Learn more about this author, Holle Abee.
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