Weight Loss Recipes

It’s winter so it must be winter squash season!

The produce section of your supermarket is stacked with acorn, butternut and spaghetti squash. These low-calorie but nutrient-dense vegetables (a misnomer because, like tomatoes, they’re actually fruit) can fill you up while delivering abundant quantities of fiber, vitamin A, potassium, magnesium and plant chemicals that may help you fight diabetes, heart disease and cancer, says Harvard T.H. Chan School of Public Health.

While summer squash is lightly flavored and watery, winter squash has a rich nutty flavor and, in the case of butternut and acorn squash, a creamy texture that’s oh-so-satisfying. If you’re following a low-carb diet, you might be wondering if winter squash is approved. It can be, it just depends on how you prepare the squash! Luckily, we’ve included plenty of low-carb options in this round up.

Here are 12 recipes that are easy to make and so flavorful, you’ll be making winter squash even beyond the winter season. Make sure to log everything in your NuMi app to stay on track!

1. Instant Pot Turkey Butternut Squash Soup >

In about 30 minutes, you can dig into this flavorful soup that packs a kick, thanks to jalapeno, ginger, black pepper and curry powder. Butternut squash and light coconut milk supply the creamy texture. This is really the soup that eats like a meal, with shredded cooked turkey, spinach, parsnip, onion and garlic in a base of chicken broth. It’s restaurant quality, but made at home.

The recipe makes 4 servings, at 290 calories each. On Nutrisystem, this soup counts as 1 SmartCarb, 1PowerFuel, 3 Extras and 1 Vegetable.

2. Butternut Squash Turkey Chili >

A cold winter night calls for a steaming bowl of chili and this one is ultra-satisfying.

Three cups of butternut squash contribute the creamy texture in this recipe that combines ground turkey with onion, garlic, bell and Serrano peppers, diced tomatoes, beans, cumin, cayenne, paprika and chili powder in a chicken broth base. And it all happens in one pot.

This generous recipe makes 6 one-cup servings and counts as 1 SmartCarb, 1 PowerFuel, 1 Extra and 1 Vegetable.

3. Air Fryer Italian Spaghetti Squash >

Spaghetti squash has revolutionized low-carb eating by subbing for pasta in your favorite Italian dishes. And the Air Fryer? It’s made eating “fried food” perfectly diet-friendly because it quickly delivers the taste and texture of fried food with little or no oil—and, despite the name, no frying!

This recipe calls for one spaghetti squash, so-called because of its fibrous strings that mimic pasta, with ready-to-use marinara sauce, ricotta cheese, shredded mozzarella and spinach spiced with oregano or one or more of your favorite Italian herbs and spices. It’s easy, too. Once you cook the squash in the air fryer, you remove the “pasta,” mix with your other ingredients, then return it to hollowed out squash and return to the air fryer to melt mozzarella on top.

One serving is only 253 calories and counts as 1 PowerFuel, 2 Extras and 2 Vegetables.

4. Maple Cinnamon Butternut Squash >

Side dish or dessert? You decide. This is a natural pairing—creamy butternut squash with maple syrup (sugar-free), nutmeg and cinnamon. The squash is roasted which brings out its inherent sweetness. One serving is only 110 calories and counts as 1 SmartCarb and 1 Extra.

5. Sweet & Savory Spaghetti Squash Bowl >

You can’t eat as much pasta as you want but you can go back for more if you’re having spaghetti squash. Since it’s non-starchy, it’s on the “unlimited” list. This knockout recipe pairs spaghetti squash with sautéed sweet potato cubes for a double dose of vitamin A and cancer-fighting flavonoids. Joining in the fun: creamy goat cheese, cinnamon, sage and honey. If you’re a big fan of sweet and savory, you’re going to love this dish, which delivers plenty of taste and satisfaction at only 288 calories. The recipe makes two servings, which count as 1 SmartCarb, 1 PowerFuel, 3 Extras and 1 Vegetable each.

6. Maple Roasted Acorn Squash with Brussels Sprouts and Bacon >

Creamy, sweet roasted acorn squash and maple syrup were made for each other. Add Brussels sprouts and turkey bacon—an equally perfect combo—and you have one killer side dish. The recipe calls for two roastings—first the acorn squash, then the Brussels sprouts with rosemary to spice things up. Top with bacon crumbles and a drizzle of maple syrup. This may make you forget entirely about dessert. Only 299 calories per serving, this hearty dish counts as 1 SmartCarb, 1 PowerFuel, 3 Extras and 1 Vegetable.

7. Butternut Squash Chicken Chowder >

Pureed butternut squash ensures a rich creamy soup without any dairy. This rich, flavorful soup is economical too. The recipe, which uses only one chicken breast and plenty of veggies, makes six servings. Those veggies include turnip, celery, carrot and onion, flavored with garlic, thyme, rosemary and bay leaf. You can add some hot sauce too if you’re looking for a kick. One hearty serving of this winter squash soup counts as 1 SmartCarb, 1 PowerFuel and 1 Vegetable.

8. Slow Cooker Turkey Bolognese with Spaghetti Squash Pasta >

It only takes four hours of slow cooking to make this fragrant homey dish of Turkey Bolognese (a meat sauce), filled with veggies (peas, zucchini, crushed tomatoes) and served with spaghetti squash which cooks right in your slow cooker with the rest of the ingredients. Oregano, basil, dried pepper flakes and onion make the Bolognese taste authentic. You won’t believe the aroma that fills the kitchen while this cooks. This recipe makes six servings at 262 calories each: one serving counts as 1 SmartCarb, 1 PowerFuel, 2 Vegetable and 2 Extras.

9. Creamy Butternut Squash Soup >

Do you order this every time you see it on a restaurant menu? It’s so rich and creamy with such nuanced flavors, you’d think it would be complicated to make. Not so. The hardest part is peeling and cubing the butternut squash—but you can skip that if your supermarket already does it for you. Squash, chopped carrots and diced sweet onions are sautéed in melted butter for extra flavor. Low-sodium chicken or veggie broth is the base with a bit of nonfat milk. We blend it all until it reaches smooth and creamy perfection. This easy recipe makes four servings, each of which count as 1 SmartCarb, 1/2 Vegetable and 1 Extra.

10. Stuffed Acorn Squash >

Slice an acorn squash in half, remove the seeds and you have the perfect “cup” for stuffing. In this recipe, that stuffing includes quinoa, pomegranate seeds and crushed walnuts spiced with coriander and dried parsley, all packed into each half of a roasted acorn squash. The recipe makes four servings, each of which count as 1 SmartCarb and 1 PowerFuel.

11. One Pan Salmon, Brussels Sprouts and Squash >

One-pan meals are on trend for the obvious reasons—easy-peasy and fewer dishes to wash. Butternut squash is the creamy base for roasted Brussels sprouts and lightly seasoned salmon filets. The veggies are seasoned with garlic, pepper, sage and olive oil, while the filets get a dusting of garlic powder. It all works. A generous helping of two filets is only 388 calories and counts as 1 SmartCarb, 2 PowerFuels, 1 Vegetable and 1 Extra.

12. Spaghetti Squash and Meatballs >

You get all the fun of a pasta dinner with no guilt in this Italian staple, made diet-friendly with spaghetti squash and a package of Nutrisystem Meatballs in Marinara Sauce. After roasting the spaghetti squash, removing the seeds and scooping out its pasta-like fibers, toss with chopped baby spinach and the cooked meatballs with marinara. A whole wheat dinner roll rounds out the meal which comes in at 274 calories and counts as 1 Nutrisystem Dinner, 1 SmartCarb and 2 Vegetables.

The post 12 Healthy Winter Squash Recipes to Squash Your Hunger appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-winter-squash-recipes-for-weight-loss/

Protein shakes are fantastic to have on hand. They take mere minutes to prepare, they’re easy to take on the go, plus, they make for a tasty treat that can help keep you feeling fuller for longer stretches of time. Nutrisystem Shakes are no exception. With each delicious vanilla and chocolate shake, you get a whopping 15 grams of protein and five grams of fiber… all at just 120 calories.

And that’s not even the sweetest part! While our customers will attest that the Nutrisystem Shakes are totally tasty on their own, you can also doctor them up to suit any kind of craving. Whether you’ve got rich and creamy chocolate on the brain or you’re in the mood for something tropical and refreshing, you can use your protein mixes as a foundation for any number of flavorful concoctions.

Running low on Nutrisystem Shakes? Quick! Click here to stock up > 

Check out this round-up of delicious smoothies you can make with your Nutrisystem shakes:

Helpful hint: Simply click on the recipe name to get the full recipe!

1. Pot of Gold Mint Shake >

2. Chocolate Peanut Butter Banana Smoothie >

3. Pineapple Mango Smoothie >

4. Berry Delicious Smoothie >

5. Mint Chocolate Chip Protein Smoothie >

6. Lemon Cooler Shake >

7. Kiwi Vanilla Smoothie >

8. Red, White and Blueberry Smoothie >

9. Green Tropics Smoothie >

10. Chocolate Coconut Smoothie >

11. Mint Chocolate Chip Smoothie >

For more delicious smoothie recipes that you can make with your Nutrisystem Shakes, visit the Shakes and Smoothies category in the Recipe Center.

The post 11 Tasty Smoothies You Can Make With Your Nutrisystem Shakes appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/10-tasty-smoothies-you-can-make-with-your-turboshakes/

Winter has arrived and you know what that means: Shorter days, colder temperatures and the dreaded winter weight gain.

No, it’s not an urban myth. Studies indicate a very real, but small shift in weight in the cold weather, anywhere from one to five-and-a-half pounds. That may not sound like a lot, but it can (and it does) add up over the years.

Here are some of the reasons why you gain weight in the winter… and some tips for surviving the season slim-down style:

1. You’re hungrier.

In one US study in which 315 participants wrote down every bite they took—and how hungry they were—over the seasons found that they generally ate more carbohydrates and bigger meals (200 extra calories) in the fall and yet rated themselves hungrier than in both summer and winter. What’s that about? Some researchers suggest that we may have retained that ancient biology, like that of squirrels, of fattening up for winter—and the shortage of food ahead—even though there are no longer shortages of food. What’s really at work is a shortage of light, which can trigger a shift in circadian rhythms, which not only rule our sleep-wake cycles but also control the ebb and flow of hunger hormones. Now you know why you feel so much hungrier when the weather gets cold…. and why you gain weight in the winter. So how do you deal?

Solution: Go ahead, fill up—but with foods that fill you up faster (and longer) such as high fiber foods and healthy fats and proteins. Think nuts, salads with olive or canola oil-based dressings, and low-fat dairy. Studies at Penn State University have found that eating a large salad or a vegetable-based soup before a meal can help curb your appetite.

2. You overindulge at the holidays.

Most people gain less than a pound over the six-week holiday season from Thanksgiving to New Year’s Day, according to a 2000 Tufts University study published in the journal Nutrition Reviews. That’s not so bad. But you may not be most people. If you’re overweight or obese, you can expect to put on at least five pounds, the researchers found. That five pounds accounts for more than half of annual weight gain in that particular group. “These results suggest that holiday weight gain may be an important contributor to the rising prevalence of obesity,” wrote the scientists.

Solution: Plan ahead for holiday feasts. Eat your regularly scheduled meals during the day so you’re not starving when you arrive at the festivities, and go for your higher fiber and protein favorites first. Slow down your chewing. A 2015 review study in the journal Physiology and Behavior found that chewing food for a little longer can curb appetite by giving your body time to switch from the hormones that tell you to eat and the ones that tell you that you’re full. Limit alcohol: One study found that you tend to increase your caloric intake by 30 percent after an alcoholic drink. Is it any wonder why you gain weight after a few holiday celebrations?

3. You’re less active.

Americans who report exercising in the spring and summer told a Gallup survey that they do it far less in fall and winter when the weather isn’t as cooperative. During December, most of us are practically couch-bound. The less active you are, the fewer calories you burn, which could be another reason why you gain weight in the cooler months.

Solution: A small investment in one piece of exercise equipment you know you’ll use— such as an apartment-sized elliptical trainer that fits perfectly in front of the TV—or a gym membership (some are as low as $10 a month) can replace the daily walk on days when it’s too cold or messy to go out. An even easier remedy for cold weather couch potatoes: Build physical activity into your daily life, using a pedometer or fitness tracker. You can easily rack up calories burned by including housecleaning (450 per hour for heavy cleaning, 240 for light cleaning) or even playing with kids (216 per hour) as part of your daily exercise.

4. You’re drinking too many calories.

Alcohol is one thing, but you’re far more likely to be consuming hot drinks as the weather changes, and few of them are low in calories. Take the popular Starbucks Pumpkin Spice Latte. The largest (20 ounces) made with two percent milk is 470 calories, while the smallest (eight ounces) is 210 calories, according to the company’s website. The largest hot chocolate (20 ounces) made with two percent milk is a whopping 500 calories, while the smallest is 230 calories.

Solution: Save a few calories by switching to nonfat milk (30 calories for the eight ounce hot chocolate) or saying no to whipped cream (a 230-calorie drink is suddenly 170 calories). You can even enjoy a Pumpkin Spice Latte (eight ounces) for 130 calories if you have it with skim milk and without whipped cream—plus it also becomes a fat-free drink! Or, you can feed your need for fancy hot drinks by making your own, with plain coffee, skim milk, artificial sweetener and a dash of pumpkin spice. You could even squirt a little whipped cream on there—it’s only about eight calories a tablespoon, says the USDA National Nutrient Database. Better yet, try this recipe for our favorite Skinny Pumpkin Latte.

5. You’ve got the blues.

Retirees aren’t the only ones who fly south for the winter. So does the brain chemical that helps regulate your mood. When winter comes, serotonin gets out of town, found a Canadian study which looked at the amounts of a substance that moves serotonin out of the brain over the course of the seasons. In the winter, there was more of it circulating in the human brain than they found in the summer. This could be why some people get depressed when daylight is in short supply—and why emotional eaters eat more, particularly carbohydrates, in the winter months. (Carbs help trigger the release of serotonin in the brain.)

Solution: Find other things besides carbs that will increase your serotonin levels and give you a mood boost when you need it. First, if you’ve been diagnosed with seasonal affective disorder (SAD), expose yourself to as much ultraviolet light as you can. Brave the elements and cold to walk outside, at least 10-15 minutes a day. Both the light exposure and activity can help raise serotonin levels. Bonus: The vitamin D your body produces when exposed to sunlight can help prevent fat storage which is caused when vitamin D levels are low. (In fact, problems losing weight can be a symptom of vitamin D deficiency.) Talk to your doctor about light therapy, which involves a light box that gives off sunshine-like illumination. If you can’t beat the carb cravings, make healthier comfort food choices, like mac and cheese with whole wheat noodles and low-fat cheese, whole wheat pizza with veggies and low-cal hot chocolate with a spritz of real whipped cream. Want more tips for beating winter blues? Check out this article! And try these great tips guaranteed to help you banish a bad mood in no time.

*Calorie estimates from the American Cancer Society’s Exercise Counts Calorie Counter.

The post Why You Gain Weight in Winter: 5 Science-Backed Reasons appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/5-reasons-why-you-gain-weight-in-winter/

You’ve probably read that drinking coffee can promote weight loss, but did you know that tea may also help you shed pounds?

Green tea has garnered most of the headlines. Between its caffeine and the health-promoting antioxidants it contains, it might give your weight loss efforts a boost. Though most tea contains less caffeine than coffee, even a little bit seems to be able to boost your metabolism to burn calories. In green tea, it gets an able assist from antioxidants known as a catechins, says Healthline.

Green tea’s secret catechin weapon is epigallocatechin gallate (EGCG), which prevents the production of an enzyme that breaks down the fat-burning hormone norepinephrine. Letting norepinephrine loose, your cells break down more fat, turning it into energy your body uses rather than stores away. “In fact, caffeine and EGCG — both of which are found naturally in green tea — may have a synergistic effect,” says Healthline.

Belly fat, also known as visceral fat, can be extremely harmful to your health. Medial News Today explains that this abdominal fat can change how hormones work in your body, while also increasing the risk of heart disease, Type 2 diabetes, stroke, Alzheimer’s disease and more. While exercising for a minimum of 30 minutes per day can help you burn visceral fat, green tea can also be a complementary habit that you can add to your routine. According to Healthline, “Several studies on green tea catechins show that although the weight loss effects are modest, a significant percentage of fat lost is harmful visceral fat.”

If you like tea, then you should be drinking more of it. Habitual tea drinkers have been shown to have a lower body fat percentage and smaller waist-to-hip ratio than those who do not drink tea regularly, according to a study of 1,210 adults, published in the journal Obesity Research. The study found that this correlation was strongest in those who maintained this tea-drinking habit for more than 10 years.

And don’t just limit yourself to green tea. Black tea—the kind in most regular breakfast teabags and in the pot at Chinese restaurants—may be just as powerful a weight loss friend.

In one 2017 study, published in the European Journal of Nutrition, researchers fed mice micronutrients called polyphenols from decaffeinated green tea and black tea. They put them on a diet designed to make them gain weight (lots of fat and sugar). Well, they didn’t gain weight. In fact, they lost weight. The researchers took a look at the animals’ gut bacteria and discovered that the types of gut bacteria—called flora—in the mice had been altered. There was less of a type of bacteria that’s been linked to obesity and a significant increase in the number of bacteria associated with leanness.  And both green and black teas were responsible for the effect.

Along with drinking plain green or black tea (no cream or sugar—they can negate the weight loss effect), consider adding a Japanese green tea powder called matcha to some of your recipes. According to the University of New England (UNE), “because matcha tea contains the entire ground up tea leaf, a cup of the stuff contains more antioxidants than traditional steeped green tea.” These antioxidants may provide liver protection and help with detoxification of the body while also boosting brain function, decreasing the risk of cancer and lowering bad cholesterol.

UNE also explains that “drinking matcha may assist with weight loss, but only when combined with regular physical activity.” It does not replace a healthy and balanced diet, just complements it. It should be enjoyed in moderation due the caffeine content which is “comparable to that of coffee,” says UNE.

Here are four delicious ways to work a little matcha magic into your diet:

1. Matcha Blueberry Muffins >

Calories per Serving: 106

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

The first thing you’ll notice is the bright spring green color that matcha brings to baked goods (and everything else). That’s the health-promoting chlorophyll and antioxidants you’re seeing. Paired with the abundant antioxidants of blueberries, these muffins are a breakfast powerhouse. Plus, they are so easy to whip up! Simply combine dry rolled oats, baking powder, whole wheat flour, matcha powder and baking soda in one bowl. In a separate bowl, mix together two eggs, almond milk, unsweetened apple sauce and coconut oil. Combine the two, add blueberries and bake for 20-25 minutes in a prepared muffin tin. Get the recipe here! >

2. Guilt-Free Iced Matcha Latte >

Calories per Serving: 34

On Nutrisystem, Count As: 1 Extra

The reason this is called “guilt free” is because it isn’t the calorie bomb you get at your favorite coffee shop, which can deliver as much as 200 calories. Our version is only 34 calories: Guilt be gone! To make it, just combine matcha powder with boiled water, then mix in almond milk that’s been simmered, one packet of stevia and ice if you want your drink frosty. Get the recipe here! >

3. Blueberry Green Tea Smoothie >

Calories per Serving: 108

On Nutrisystem, Count As: ½ SmartCarb and ½ PowerFuel

Stevia sweetens this early-morning wake-up call of a smoothie, which is also rich in protein thanks to plain nonfat Greek yogurt. We also combine healthy antioxidants from matcha and blueberries. It’s a refreshing beverage that’s perfect for warm weather. Get the recipe here! >

4. Matcha Melon Smoothie >

Calories per Serving: 113

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

What a sweet, energizing way to start your day! The melon and matcha are a perfect match and this breakfast is a cinch to make. Get out your blender and toss in matcha, skim milk, nonfat plain Greek yogurt, honeydew melon chunks, honey, chia seeds and ice. Blend it to perfection and you have a delicious 113-calorie smoothie that will start your day off right! Get the recipe here! >

*Always speak to your doctor before adding tea and other caffeinated beverages into your routine to ensure it’s safe for you.

The post The Health Benefits of Green Tea for Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/health-benefits-of-green-tea-for-weight-loss/

While the weather outside may be frigid, the produce shelves at the supermarket are overflowing with winter fruits from warm climates. These SmartCarbs are sweet, juicy and ideal for snacks or flavorful ingredients in your Flex meals. Even better, they’re packed with nutrients and fiber that protect your health and may even help speed up your weight loss results. Be sure to load your cart with these tasty winter fruits while they’re in season.

Here are six winter fruits you need to stock up on:

1. Citrus

Why: Citrus kicks off our list of winter fruits. Oranges, tangerines, grapefruits and all the other members of the citrus family are rich in vitamin C, which helps support your immune system as it fights to ward off seasonal colds and flu. Recent research conducted by the American Chemical Society has also found that nutrients known as flavanones, which are abundant in citrus fruits, may help reduce the risk of heart disease and diabetes among overweight people. Fresh-squeezed juice has most of the nutrients, but eat the whole fruit to get all of the healthy fiber it contains.

Buy: Look for citrus fruit that feels heavy in your hand—that indicates it’s full of juice. The skin should be glossy and free of dry patches. Small tangerines (or clementines) are less firm than oranges, making the skin easier to remove.

Try: Use orange sections to add tangy flavor to salads (Hate peeling oranges? Check out this easy way to peel an orange! >). Roasting lemons subdues their sour taste and brings out their sweetness—squeeze them on baked chicken or seafood. This Vanilla Berry Grapefruit Smoothie Bowl > is one of our favorite breakfasts, with lots of protein and healthy fats to keep you energized all morning.

2. Pomegranate

Why: One of the powerhouse winter fruits is the powerful pomegranate. These exotic fruits have emerged in recent years as a wildly popular “superfruit,” though they have been a staple of Middle Eastern diets for centuries. The seeds—or rather the juicy sacs around the seeds known as “arils”—are the tasty parts of the fruit, while the dry pulp is best discarded. (You can eat the whole arils, seeds and all.) The juice has a sweet-and-sour flavor that’s similar to that of a tart cherry. A half-cup of arils has just 72 calories, comes with three and a half grams of fiber and supplies you with a healthy dose of potassium. A study published in the scientific journal, Advanced Biomedical Research, reports that pomegranates contain micronutrients known as polyphenols that reduce inflammation and cholesterol, lowering your risk of high blood pressure and heart disease.

Buy: Ripe pomegranates are not ball-shaped but rather may be lumpy or have flattened sides, where the seeds are pressing against the skin. Look for those that are dark red and firm, with smooth but tough skin. They are long-lasting, so you can store them in your refrigerator for up to two months. You can also buy just the arils already removed from the pulp—look for them in the refrigerated section of the produce department.

Try: Mix the arils in plain yogurt, a smoothie, or hot cereal. Use their tangy flavor to perk up plain seltzer. Toss the arils in salads made with greens or grains. Perk up roasted lamb or chicken with a quick relish made with pomegranate arils. Check out more ways to enjoy them here! >

3. Pineapple

Why: Pineapple is one of our favorite winter fruits. The sunny, sweet flavor of pineapple is like a taste of the tropics. The juicy, yellow flesh is loaded with vitamin C—more than 100 percent of your RDA in one cup—as well as fiber and potassium. Bromelain, an enzyme found in pineapple, helps ease digestion and, according to a study published in BioMedical Reports, helps prevent excess inflammation and may even inhibit the growth of tumors.

Buy: Look at the color of the skin: The more yellow a pineapple is, the more evenly flavored it will be. It should be firm, but yield gently when you press your thumb into it. It should also have a faint, sweet aroma at its base. Steer clear of any that are wrinkled or soft, or have an off-odor or brown leaves. Eat your pineapple within a week or so of bringing it home. You also can find peeled and chunked pineapple in the frozen foods department.

Try: Pineapple chunks and nonfat cottage cheese is a filling breakfast or snack. Grilling brings out the savory flavor of pineapple. Use it on shredded chicken or pork tacos, or as a topping on baked fish. Many people enjoy the sweet flavor on pizza. We like to start the day with Pineapple Upside Down Banana Pancakes! > Another absolute favorite is Pineapple Chicken Kebabs. >

4. Kiwi

Why: Once known as the Chinese gooseberry, kiwi is a fuzzy-skinned, oval-shaped fruit. Inside the brown exterior is bright-green flesh with dark, edible seeds. Many people find kiwi tastes like strawberries, but has a pulpier texture. Kiwis have a higher concentration of vitamin C than citrus fruits, plus a healthy dose of potassium. The fruit has a glycemic load of four, which makes it a good choice for people with diabetes.

Buy: Kiwis are about the size of an extra-large egg or small plum. Choose fruit that is plump, but yields to gentle pressure from your fingers. Hard kiwis are unripe, but you can soften them by placing them in a paper bag with a banana or apple for a couple days at room temperature.

Try: You can peel and cut kiwi into thin slices or just halve it and scoop out the tasty flesh with a spoon. (The fibrous skin is edible and many people enjoy eating it.) Add kiwi slices to salads with spicy greens. Our brilliant-green Kiwi Vanilla Smoothie > includes a PowerFuel and a serving of vegetables.

5. Mango

Why: Another one of our top winter fruits is the mango. Ripe mangoes taste similar to peaches, but are even more fragrant and sweet, though there are slight variations among the different varieties. Sour unripe mangoes are often used in recipes. The flesh inside the thin outer skin has texture like that of cantaloupe—firm but full of juice. In the center is one large, flat seed that’s easy to remove. A cup of mango has 100 calories and three grams of fiber. It provides 70 percent of your RDA for vitamin C and about 35 percent of the vitamin A you need each day, which helps bolster your immune system during the cold months.

Buy: A well-stocked supermarket may carry four or five different mango varieties, including those with skin that’s green when ripe, as well as the more familiar yellow and reddish types. Ataulfo is the sweetest and has the creamiest texture—its peak of availability is in the late winter. Whichever variety you find, mangoes are ripe when they begin to soften, like avocados and peaches. The skin may be a little wrinkly, but avoid any that have mushy spots—that’s too soft. You can also find mango chunks in the grocery store’s frozen food department.

Try: Mangoes become quite juicy and slippery when you cut into them. The easiest way to prepare them is to slice the fruit in half, remove the seed, then score the flesh with the tip of sharp knife to create cubes. Turn the halves over into a plate, bend back the skin and push the cubes loose with fingers. Or you can just cut the fruit in half and scoop it out with a spoon. Check out the easiest way to prepare them here! >  Mangoes add lots of bulk and sweetness to smoothies > or to homemade chia puddings. > Toss cubed mango into grain salads. Pair slices of mango with jerk chicken and other spicy dishes. We love this simple yet delicious Mango Salsa > with Seafood.

6. Apples

Why: To complete our list of winter fruits, we want to talk about the awesome apple. We tend to think of apples as fall fruits, but many of the best-flavored varieties are abundant in winter, especially sweet types such as Fuji, Gala and the very popular Honeycrisp, along with tart Granny Smith. All of these varieties tend to have a very crisp texture, which allows them to stay fresh long after harvest. Apples are low in calories and high in both soluble and insoluble fiber, so they help you feel full and allow your body to gradually absorb their nutrients. The old saying goes that “an apple a day keeps the doctor away,” but a study in the journal Nutrition reported that daily consumption of apples also correlated highly with weight loss among overweight women.

Buy: Skin color is not an indicator of an apple’s ripeness—each variety has its own hue, which may be more mottled or paler (or greener!) than others. With the winter varieties, look for fruit that’s heavy and firm. Press on the bottom to see how firm they are and avoid any that give or have soft spots. Apples will keep for weeks in a cool, dry place—no need to store them in the refrigerator.  If you do put them in the fridge, remove them from plastic bags, which trap humidity and can lead to rot.

Try: Apples are the easiest to-go snacks, so you can take them with you to eat at your workplace or in the car. Layer thin slices of apples in turkey sandwiches. Dab a little peanut butter on apple slices for some protein and healthy fats. Dice tart Granny Smith apples and add them to salads. For a quick and healthful dessert, make a batch of our Cinnamon Spice Baked Apples! >

The post 6 Winter Fruits You Need to Stock Up On appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/winter-fruits/

Start your day off with good cereal for a good morning! Whether you want to wake up to crunchy flakes or prefer your cereal warm and creamy, Nutrisystem offers plenty delicious cereal options to keep you on track towards your weight loss goal.

Grab your spoon and dig in to some good cereal from Nutrisystem! Here are five tasty options:

1. Granola Cereal >

Clusters of rolled oats, puffed rice and cinnamon offer the crunch and sweetness you crave in granola. Plus, four grams of filling fiber and five grams of protein combine to provide a satisfying morning meal you can enjoy with milk or sprinkled over low-fat yogurt. Click here to try it! >

2. Maple Brown Sugar Oatmeal >

Satisfy your sweet tooth as soon as the sun comes up! Enjoy the sweet combination of maple and brown sugar swirling in a piping hot bowl of gooey deliciousness. The best part? You get the comforting, slow-cooked flavor of oatmeal in only a few microwave minutes. Click here to try it! >

3. Chocolate And Hazelnut Flavored Granola >

Delicious with milk but even sweeter topped with your favorite berries, this cocoa-flavored cereal is sure to make a good morning great! It features sweet and crunchy clusters of rolled oats, real cocoa and chocolate, combined with the unique taste of hazelnut. Click here to try it! >

4. Apple Walnut Oatmeal >

Apples and cinnamon and walnuts, oh my! This hot cereal will sweeten up a good morning with only two grams of added sugar. Sweet apples and a dash of cinnamon makes for a winning oatmeal flavor combo that’s tough to pass up. Click here to try it! >

5. NutriFlakes Cereal >

For those who prefer a more simple and classic cereal, these bran flakes fit the bill. It’s hearty, packed with fiber and has a hint of sweetness. Plus, each serving is only 90 calories. Serve it over milk and top it with your favorite fruit. Click here to try it! >

Supermarket tips: If you’re not on Nutrisystem or you’re in the cereal aisle looking for something new, click here to see five cereal guidelines to help you make a healthy choice. >

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from The Leaf https://leaf.nutrisystem.com/good-cereal/