When I have flashbacks of the long ago days when almost any rich delicious food was a comfort food for me, I also remember the aches and pains and how hard it was to get around when I weighed more than 300 pounds.

I am always on the lookout for healthy, delicious and nutritious foods.

At Thanksgiving, my sister-in-law, Cherrie Thomas, served me one that I came right home and fixed -- and I've made several times since. She had sliced yams into quarter-inch slices and then put them on an oiled cookie sheet with just a little butter (I use a little olive oil) and roasted them in the oven. Wow! They tasted like a vegetable candy. Like anything else, portion control is key, so I limited a serving to ½ cup per serving.

Holidays are often a tough time to get through as parties are loaded with food that can put weight on you the minute you look at the food. I like to prepare foods that I will look forward to but do not put on the pounds. Here are a few of my favorites.

1. Apple and Grape-Nuts: I always have an apple when I have a bowl of whole grain cereal in the morning. I am allergic to milk so I used vanilla soymilk that I get at Costco. I am set with a great start in the morning. I also like to use 1 cup shredded wheat in place of the grape-nuts.

2. Frozen fruit shake: Ice cream custard was one of my favorites long ago, so I had to find a shake that would take its place and satisfy my craving for my old shake. I now buy a bunch of bananas in the store and let them sit on the counter until they get a few little dark brown dots on them. At this point, they are ripe and the sugar in the banana is fully developed.

I then cut them into 2-inch slices and put them on a cookie sheet covered with plastic wrap and freeze them. When I am ready for my special treat, I put a frozen banana into the blender with 1 to 1½ cups of vanilla soy milk or milk. Add just a few drops of vanilla and turn the blender on. Frozen strawberries and other fruit is also wonderful to add to the basic banana.

3. Smoked salmon sandwich: Buy thin sliced smoked salmon, and nonfat cream cheese. Toast a slice of whole grain bread and then spread 1 tablespoon cream cheese over it and then place 2 ounces of the thinly slice salmon on top.

4. Cottage Cheese and fruit: I find that instead of reaching for the candy bar for a snack that ½ cup of low fat cottage cheese and a fruit is just the ticket to keep my energy up. Today I will have strawberries. I also substitute ¾ cup of nonfat Greek yogurt with the fruit.

5. Premeasured mixed nuts, dried fruit and little dark chocolate: Mix one third each mixed nuts, dried fruit, and dark chocolate chips. After mixing, I measure a 1/3 cup portion onto a ziploc sandwich bag and make up 20 to 30 at a time. I put them in my car in a lunch bag and have them in my kitchen for a quick nutritious snack.

I am so happy to have a new lifestyle that gives me the health that I once desired. Take time to find the comfort foods that you can enjoy and will give you the added benefit of health.

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