Weight Loss Recipes

Coffee is the ideal healthy weight loss food.

Not only does one cup of black coffee have negligible calories (that makes it a Free Food on the Nutrisystem plan), but a Harvard study also found that drinking up to four cups a day can actually reduce body fat by about four percent. Researchers theorize that this is done by boosting the rate at which we burn calories (metabolic rate).¹

Keep your coffee healthy with smart indulgences.

Unfortunately, coffee is one of the easiest healthy foods to make unhealthy. All the mix-ins can turn your daily pick-me-up into one big fat calorie bomb. For example, if you have two cups a day with cream and sugar, you’d better add an extra 300 calories to your food diary. Two ounces of cream is 120 calories (with 12 grams of fat) and two teaspoons of sugar are 32 calories. Switching to whole milk saves you a bundle of calories—two ounces is only 38 calories.²

There are plenty of other, better fixes to help you to get the coffee taste you want with less of a hit on your weight loss efforts. Check out these eight tasty tips for making a healthy homemade coffee.

1. Try flavored beans.

You may not miss the dairy and sugar if your coffee is ultra-flavorful. Most supermarkets and specialty stores carry coffee beans and ground coffee that is already flavored (think hazelnut, vanilla and caramel) and contain no sugar. It’s a simple swap that can really pump up the flavor in your cup of joe!

2. Replace sugar with natural sweeteners.

Stevia and monk fruit extract are both plant-based sweeteners that bring the taste and satisfaction but none of the calories of sugar. Skip artificial sweeteners if you can. Studies have found that they really don’t help when it comes to weight loss.³

3. Spice it up.

All those “pumpkin spice” coffee drinks that appear every fall use spices such as cinnamon, nutmeg and cloves to approximate the basic flavors of pumpkin pie. Who says you can’t replicate your pumpkin spice latte at home? You can easily add those spices to your mug. Feel free to also be adventurous with our spices. Cardamom, ginger, allspice, ground orange and lemon peels all make great blend-ins. You can add them to the ground coffee you make or sprinkle right in your cup.

4. Check your baking shelf for mix-ins.

Extracts aren’t just for making cakes and icing. Add extracts of vanilla, rum, almond or coconut to really dress up your morning brew. Even a small sprinkle of unsweetened cocoa can add big flavor! You can add it right to your ground coffee before you make it.

5. Choose the right syrups.

One pump of a sugary syrup can add loads up calories and sugar to your coffee. If you really love your coffee to taste like dessert, consider zero calorie, zero sugar syrups that are available in supermarkets, specialty stories and online. They come in great flavors too, from plain old vanilla to mocha, caramel, toffee and even amaretto.

6. Lighten more lightly.

Just switching from cream to skim milk could save you almost 100 calories (and you still get the calcium and vitamin D benefits).² Unsweetened almond milk  is another option. Two ounces only adds about nine calories.⁴

7. Go decadent.

Fat free whipped topping adds only about five calories in each two-tablespoon serving, plus a whole lot of creaminess and satisfaction.⁵

8. Foam it up.

Skim milk makes some of the best foam (it’s a food chemistry thing).⁶ And it’s easy to do, even without a cappuccino machine or a foamer!

Simply pour some milk into a jar (about jam-jar sized) so it’s halfway full or less. Screw on the lid, then shake until it froths. This should take 30 to 60 seconds. Remove the lid and pop the jar in the microwave for 30 seconds. This helps to “stabilize” the foam. You can then easily spoon the foam onto your coffee.⁷ You can also use a whisk, a blender, an immersion blender or electric mixer.⁸

Sources:

1. https://www.hsph.harvard.edu/news/hsph-in-the-news/four-cups-of-coffee-modest-loss-of-body-fat/
2. https://www.consumerreports.org/coffee/calories-in-coffee-wake-up-call/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/
4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097550/nutrients
5. https://www.reddiwip.com/classics/fat-free
6. https://www.ricardocuisine.com/en/articles/food-chemistry/521-the-facts-about-milk-foam
7. https://www.thekitchn.com/how-to-froth-milk-for-cappuccinos-in-the-microwave-cooking-lessons-from-the-kitchn-100716
8. https://www.thepioneerwoman.com/food-cooking/cooking-tips-tutorials/a91134/8-ways-to-froth-milk/

The post 8 Tips to Make a Healthy Cup of Coffee appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-coffee-drinks-tips-at-home/

The holidays are upon us, which means loved ones are probably starting to ask what’s on your gift wish list. Whether you’re a full-on foodie or you’d just like some help in the kitchen, consider asking for one of these 11 healthy holiday gift ideas. They’re perfect for putting together your Nutrisystem flex meals! Shopping for friends and family? These creative ideas are ideal for all of the home cooks in your life.

Here are 11 healthy gift ideas that are perfect for your healthy holiday wish list or any foodie in your life!:

1. Measuring Cups

If you don’t own a good set of measuring cups, you should add them to your healthy holiday wish list this year—especially since incorrectly estimating portion sizes is a quick way to sabotage your slim-down. Already own a set? Consider adding a second set to your list. That way you can leave them in your desk drawer at work and beat portion distortion wherever you are. Just make sure you ask for dishwasher-safe options so cleaning them is a breeze.

2. iPad Fridge Mount

No more dripping ingredients on your iPad while cooking. Play music, watch a movie or read through a recipe while you cook with this handy device that lets you mount your iPad directly on your fridge. Tools like this will help make your kitchen a pleasant place to spend time—so you’ll want to keep up on your healthy cooking habits.

3. Dehydrator

Although you can create dried fruits and veggies in your oven, it can tie it up for several hours and you will have to keep checking on your treats. Dehydrators are great ways to have some fun with your fruits and veggies. From dried strawberries, apples and pineapples, to healthy fruit roll ups and sun-dried tomatoes, you can create all kinds of snacks and add-ons. And the best part is, you can just load it up and let it go, just like you would a crock-pot. No babysitting needed.

4. Herb Garden Starter Kit

There’s nothing better than having fresh herbs on hand—especially in the colder months. With an indoor herb garden, you’ll be able to help yourself to all your favorites whenever you’d like to spice things up.

5. Popcorn Maker

Skip the microwave in favor of a good old-fashioned popcorn maker. The little ones in your life will love watching the kernels pop, plus you’ll be able to top your treat with healthier extras you choose (think cinnamon, sugar-free chocolate syrup, hot sauce or black pepper).

6. A Good Blender

There’s no better way to squeeze fruits and veggies into your day than to pile produce into smoothies. Look for options powerful enough to crush ice and harder fruits like apples.

7. Julienne Peeler or Spiralizer

If you love pasta, than this one is a no-brainer. Both of these tools help you make delicious noodles out of your favorite veggies like zucchini, sweet potato, carrots and more. Some spiralizers even come with additional blades so you can create a variety of “noodles.”

8. A Self-Timing Slow Cooker

Whether you’re extremely busy or just feeling a little lazy, this convenient kitchen tool makes meal prep a breeze. Just toss a bunch of veggies and some chicken or veggie stock in the slow cooker in the morning along with some seasonings, and let it cook all day while you’re at work or running around. You’ll love the way your house smells when you return. The best part? You’ll have leftovers for days!

9. A High-Quality Knife Set

Although perhaps a bit expensive, a good set of knives will last you a very long time, and will help you stay healthy, slicing, dicing and mincing your own foods. Tip: Before you buy a knife, always hold it in your hand—it should feel natural.

10. Cutting Boards

To prevent cross-contamination, you should have one cutting board for raw protein and one for produce and cooked foods. Request two different colors for yours so that you can distinguish between them. You can choose extremely affordable plastic cutting boards made of polyethylene plastic. Polyethylene plastic is non-porous, meaning potential bacteria can’t penetrate the surface. Just be sure your boards are dishwasher safe.

11. A Salad Spinner

To stay healthy and lose weight, you’ll want to add in all kinds of greens to your menu. The salad spinner makes cleaning greens like lettuce easy and quick. After washing lettuce from the garden, farmers market or grocery store, just place it in the salad spinner to quickly and efficiently dry the lettuce and serve up a fresh salad for lunch or dinner. This is a one of our favorite holiday gift ideas that most people don’t have in their kitchen!

Stay on track this holiday season with a little help from Nutrisystem. Click here to learn more about our programs! >

The post 11 Healthy Gift Ideas for Your Holiday Wish List appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/top-11-gifts-for-your-wishlist-the-foodie-edition/

Is your fridge filled with Thanksgiving leftovers? Give them new life with these seven simple, smart and satisfying recipes! From a savory soup to the perfect panini, these delicious ideas are the perfect way to use up the rest of your holiday feast. Plus, these Thanksgiving leftover recipes fit perfectly into your Nutrisystem weight loss plan!

Here are seven healthy and creative Thanksgiving leftover recipes:

1. Thanksgiving Leftover Soup >

Thanksgiving leftover soup is the perfect way to use up the rest of that holiday feast! This delicious soup recipe can be prepared on the stove top or in your Instant Pot. It features the Thanksgiving basics: Leftover turkey, mashed potatoes, green beans, corn, carrots and chicken broth. We also add in some onions, fresh herbs and spices for extra festive flavor.

2. Cranberry Turkey Stuffed Sweet Potato >

If you have any extra baked sweet potatoes in your fridge, you have to try this Thanksgiving leftover recipe! They are the perfect vessel to stuff with your favorite holiday ingredients. This Cranberry Turkey Stuffed Sweet Potato contains two of our favorites: Leftover turkey and cranberry sauce. We also add in some steamed spinach to help you get in your greens, as well as goat cheese for extra creaminess. Yum!

3. Thanksgiving Breakfast Cups >

Enjoy Thanksgiving dinner for breakfast! These little breakfast cups feature leftover turkey and any type of potatoes that you have on hand. Whether your family enjoys mashed white potatoes or roasted sweet potatoes (or both!), you can use up any extras in this easy dish that features eggs, nonfat milk and pepper. They are the perfect grab-and-go meal!

4. Thanksgiving Leftover Casserole >

Thanksgiving leftover casserole recipes are also a popular way to finish up your holiday feast. We know everyone has their own family favorites, so we made our healthy version extremely versatile. Of course, it features turkey but you can also choose between leftover roasted potatoes or cubed winter squash. Feel free to also throw in any leftover green veggies that you have, such as spinach, green beans or zucchini. Fresh cranberries add a tart sweetness, while dried thyme and rosemary provide the classic Thanksgiving flavors we all know and love.

5. 3-Ingredient Thanksgiving Stuffing Breakfast Cakes >

You only need three ingredients to make these tasty breakfast cakes! If your family hasn’t finished up your Thanksgiving stuffing, you can use it to make breakfast the next morning. Simply combine it with an egg and some shredded, part-skim mozzarella cheese. Form the mixture into patties and cook them in a pan on your stovetop until golden brown. Top each little stuffing cake with a cooked egg before serving.

6. Thanksgiving Leftover Panini >

What’s better (and easier) then turning your leftovers into a sandwich! Our hot and hearty Thanksgiving Leftover Panini is so good, we wish we could enjoy it all year round. Grab a whole wheat sandwich thin and top it with leftover turkey, cranberry sauce, Swiss cheese and some lettuce. Throw it onto a grill or panini press until the cheese is melted and you’ve got Thanksgiving dinner reimagined. It’s that easy! 

7. Turkey Cranberry Salad >

Finish up those leftovers with a light and healthy salad! Turkey and cranberries come together with nonfat plain Greek yogurt to make this creamy, dreamy salad. You can use your choice of dried cranberries or cranberry sauce. Season with pepper, grab a fork and enjoy Thanksgiving dinner number two!

The post Got Leftovers? 7 Recipes to Use Up Your Thanksgiving Feast appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/thanksgiving-leftover-recipes/

Ready or not, here they come…

In case you’ve missed the glaring lights and blaring commercials, it’s official… the holidays are upon us. And Thanksgiving, with all of its food-based traditions, promises to put your weight loss willpower to the test.

According to research from the Calorie Control Council, a typical traditional Thanksgiving dinner can clock in at 3,000 calories. Add some apps and drinks, and you’ve got yourself a 4,500 calorie meal—that’s more than two times the average daily intake. This same source reports that the average Thanksgiving enthusiast may fill up on close to 230 grams of fat—the fat equivalent of three sticks of butter.

But with a little planning, you can make it through Thanksgiving without putting on more stuffing. Check out these 23 simple strategies that are sure to help keep the “trim” in your turkey day:

1. Don’t skip breakfast
Don’t “save space” for dinner. We all know what happens when we don’t eat all day—we become ravenous and are more likely to gobble up everything in sight. Plus, when it comes to weight loss, the old adage that breakfast is the most important meal of the day may very well hold true. In a study in the journal Obesity, overweight people who were dieting and ate more calories for breakfast than dinner lost more weight compared with subjects who ate larger evening meals. Make sure to opt for a morning meal that’s high in protein like an egg white veggie omelet or non-fat Greek yogurt with fresh fruit—this will help keep you feeling fuller as you head into the potential diet dark hole that is Thanksgiving dinner.

2. Work in a workout
Be sure to get a good sweat session in before you dive in to dinner. A study published in 2009 in the American Journal of Physiology revealed that vigorous exercise may suppress a key hunger hormone for up to 30 minutes after workouts and can increase the levels of an appetite-suppressing hormone for as long as three hours after exercise. Not convinced? Get this: A 2013 study published in the journal Neuroreport revealed that participants who exercised craved healthier foods, like fiber-rich beans and veggies rather than those packed with refined sugar (think cookies and cakes). The researchers discovered that physical exercise may be linked to reduced activity in the food-responsive reward regions in the brain which, in turn, are linked to a reduced preference for unhealthy high-calorie foods.

3. Don’t pick as you prep
A tiny taste here, a tiny taste there. Before you know it, you’ve consumed a meal’s worth of calories. You don’t normally pick all day long, right? So don’t start now. Eat your regular meals at your regularly scheduled times and limit your splurges to small selections at dinner time. Your waistline will thank you.

4. Bring a helping of healthy
Volunteer to bring a side of roasted veggies, fresh salad or fruit tray, so that if all else fails, you’ve got one healthy option to pile on your plate! Try these delicious Brussels Sprouts with Apple—they’re simple to make and totally guilt-free.

5. Drink water before and during your meal
In a study published in 2015 in the journal Obesity (Silver Springs), participants who drank 500 milliliters of water 30 minutes before a meal lost more weight than those who did not drink up prior to chowing down. But don’t limit your liquids to the time before your meal. Sip water throughout your Thanksgiving meals to keep you feeling fuller and slow down your gobbling.

6. Nix the rolls
Pass on the bread bowl and you could save yourself anywhere from 100 to 200 calories, plus the 100 calories in the butter you would have slathered all over it. With so much food at your disposal, we doubt you’ll even miss it.

7. Use a smaller plate
A study published in 2015 in the Cochrane Database of Systematic Reviews revealed that when people—even the health conscious—were given larger plates, they consistently consumed more food than those using smaller plates. The same held true for non-alcoholic beverages consumption—the larger the glass, the bigger the gulps. Opt for a smaller plate at dinner and chances are good you’ll stick to smaller portions.

8. Veg out
Time and again research confirms that high-fiber foods, which provide volume in the body and take longer to digest, help you feel full longer—on fewer calories. Help yourself to high-fiber foods like fruits and veggies, whole grains and bean dishes. Just don’t fall for dishes drenched in butter or creamy sauces, which can be loaded with calories and fat.

9. Fine-tune your turkey selection
For many, it just wouldn’t be Thanksgiving without the taste of turkey. Just make sure to opt for white meat, and don’t eat the skin. With this simple swap, you could save 7 grams of fat and over 50 calories (for a serving size that’s roughly equivalent to a deck of cards). Might not sound like a lot, but tiny trimmings like these can pile up quickly.

10. Put your fork down between bites
Based on a study published in 2014 in the Journal of Academy of Nutrition and Dietetics, increasing the number of chews during meals can extend the duration of those meals, reduce the speed at which people eat, and lead to less food consumed. Make an effort to put down your fork and chew your food several times before diving in to your next bite. Bonus: You’ll actually taste all of those fabulous flavors when you slow down!

11. Be a ‘Chatty Cathy’
The more you talk, the slower you’ll eat. The slower you eat, the better the chances of your body signaling it is full before you overeat. See #10.

12. Be mindful of extras
Between the gravy, butter and creamy dressings, Thanksgiving add-ons can be total fat traps. Try seasoning your food with spices and herbs, and opt for vinegar-based dressings.

13. Don’t drink your calories
A 12-ounce bottle of pumpkin beer is somewhere in the 200 calorie range. A five ounce glass of spiced apple wine can clock in at 271 calories. Think you’ll save tons of calories avoiding alcohol? Not exactly. A 16-ounce glass of apple cider can cost you almost 230 calories. Wash down your meal with water (see #5), sparkling water, tea or coffee instead and your waistline will thank you.

14. Step away from the table
Once you’ve eaten a normal-sized dinner, kindly remove yourself from the table so you don’t start mindlessly munching. Head to another room in the house or better yet, engage in some good old fashioned family fun (see #15 and #16!).

15. Start an active tradition
Holidays are all about traditions, right? Start a new ritual, like a family football game or a group stroll around the neighborhood. Studies have shown that going for a walk instead of hitting the couch, about 15 minutes after a meal may improve digestion and blood sugar control, and will burn some extra calories. Plus, stepping away from the table for a bit may save you from diving into another pile of potatoes.

16. Focus on the fun
Take the focus off of food and put it back where it belongs—on spending quality time with your loved ones. Bring board games or DVDs. Share in a few rounds of post-dinner charades. Or gather up the troops and hit the local soup kitchen to help serve dinner to the less fortunate. Forget the food—there’s fun to be had!

17. Wait 20 minutes before even considering seconds
Stick to this rule of thumb: If you’re still hungry after 20 minutes (the commonly accepted amount of time it takes for your stomach to send your brain the “I’m stuffed” signal), you can go back for seconds.

18. Ask the hard questions before heading back for more
Before hitting the buffet for a second round, ask yourself if you’re really hungry. Sometimes just seeing a large spread can make us eat more. In fact, in a study published in 2005 in the Journal of Nutrition Education and Behavior, when moviegoers were provided stale popcorn in big buckets, they ate 34 percent more than those given the same stale popcorn in smaller tubs. In the case of fresh popcorn, those given large tubs ate almost 50 percent more than those given medium-sized buckets. If you aren’t just being thrown off by a sizable spread, ask yourself: If I could have seconds of just one dish, which would it be? Then opt for that option only.

19. Skip seconds if you plan on doing dessert
Survey the food scene before you dive in for seconds, and map out a strategy. If grandma’s rhubarb pie is on your radar, don’t stuff your face with more stuffing. If you yearn for candy yams year-round, don’t get chummy with the crumb cake. Decide on one or two indulgences you’d like to try ahead of time, and don’t eat everything in sight before you get to them.

20. Don’t be guilted into gobbling
While it’s nice that aunt so-and-so brought her world-famous pie, that doesn’t mean you have to eat it. If you’re going to enjoy foods you might normally avoid, make sure you do the picking. Feel uncomfortable refusing? Tell your aunt you’re too stuffed but you’ll take it to-go. If you’re lucky, she’ll forget, if you’re not so lucky and she piles on the pie, give a loved one your leftovers.

21. Fill up on fruit for dessert
Remember how we told you to bring healthier dishes (see #4)? A fruit tray is a great option. That way, when everyone else is pigging out on apple pie, you can enjoy some fresh apple slices with a sprinkle of cinnamon.

22. Leave the leftovers
If you can get away with it, leave the doggy bag for the other diners. While one day of indulging won’t destroy your diet, several in a row certainly can. Pass on the extra potatoes and remove all temptation tomorrow.

23. Don’t miss the point–family!
We bet that this time next year you won’t even be able to recall what exactly you ate at Thanksgiving this year. The taste of dessert is fleeting; memories with your family are forever. Take this time, when there is no work or school or real life to worry about, and enjoy the time you have with your loved ones. Cherish the company, not the food.

The post 23 Tips for a Healthier Thanksgiving appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/23-ways-to-lose-weight-this-thanksgiving/

We all know Thanksgiving is often associated with the various side dishes that accompany turkey on our plates. These side dishes can sometimes sabotage our diet with the overabundance of salt, sugar, grease and a long list of not-so-healthy ingredients that are frequently used in the creation of these sides.

We’ve got some good news… you can still enjoy those famous side dishes and stay on track with your weight loss goals. We have created a perfectly printable recipe book that includes eight turkey-worthy side dishes that will allow you to have a happy AND healthy Thanksgiving meal. From the ever-so-classic Green Bean Casserole all the way to Baked Cheesy Cauliflower Casserole, these eight recipes are certain to satisfy while keeping those healthy lifestyles in check.

Don’t sacrifice your Thanksgiving favorites in fear of falling off track. Follow a few simple steps with a few simple ingredients and enjoy those famous (and delicious) sides with a healthy twist. Believe us, your taste buds will be in absolute side dish bliss from the sweet Honey Balsamic Glazed Carrots and the savory Slow Cooker Garlic Herb Mashed Faux-tatoes. Make all eight sides to share with your family on Thanksgiving Day, and you’re sure to be the hit for the holiday.

Click here to get your FREE printable recipe book that features eight turkey-worthy side dishes! >

The post Printable Recipe Book: 8 Turkey-Worthy Side Dishes for a Healthy Thanksgiving appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/side-dishes-happy-healthy-thanksgiving/

The air fryer has really revolutionized weight loss.  This little kitchen counter device cooks foods by circulating heated air around it, creating that appealing crunchy outside that was once only attainable by frying in lots of fat.

By cutting much of the fat out of your favorite fried food recipes, you can blast calorie counts by 70 to 80 percent. What that means is that once forbidden foods—from French fries to donuts—are now back on the menu.

The air fryer can be your savior in the morning because it cooks foods quickly. Even if the entire family is rushing around to get to work or school, you can have a Sunday morning breakfast any day of the week.

Check out these 11 air fryer breakfast recipes that are ready in minutes:

1. Air Fryer Apple Cinnamon French Toast >

Sounds fancy, tastes fancy, and whips up so quickly in the air fryer that you can have French toast for a weekday breakfast even if you got up late.

Four pieces of whole wheat bread are soaked in a mixture of egg, nonfat milk, cinnamon and unsweetened applesauce, then cooked to perfection in the air fryer. You can top the French toast with chopped apples or put them in the air fryer so they’re soft and warm. Serve as is for 135 calories and one and a half SmartCarbs per serving (recipe makes four). You can also add a little maple syrup or a dollop of  low-fat whipped cream, each of which counts towards your daily Extras. Get the full recipe here! >

2. Air Fryer Baked Eggs >

Eggs have gotten a bad rep over the years but they’re actually a healthy source of protein, so they score high on the satiety scale. This recipe puts them in your reach on even the busiest mornings because they’re combined with just a few other ingredients and cooked in ramekins in your air fryer. Crack one low-cal egg (about 78 calories) in a ramekin and sprinkle with a mix of rosemary, thyme, parsley and pepper. Add a handful of thinly chopped spinach and toss in some diced onion.  Cook for about five to eight minutes and enjoy this air fryer breakfast that counts as one PowerFuel. Get the full recipe here! >

3. Air Fryer Skinny Jelly Donuts >

Skinny jelly donuts? Sounds like an oxymoron, doesn’t it? But this recipe delivers the goods for only 132 calories per donut (and one SmartCarb and two Extras). You start with higher fiber whole wheat pastry flour, baking powder, baking soda and nutmeg. Add a large egg, Truvia Sugar Blend, nonfat milk, nonfat plain Greek yogurt, light butter and vanilla extract. Bake for about eight minutes. After they’ve cooked, use a pastry bag filled with sugar free jelly to pipe a little jelly into the center of each donut. Get the full recipe here! >

4. Air Fryer Sausage, Potatoes and Veggies >

You won’t believe how quickly this tasty breakfast comes together. Simply add quartered baby potatoes, chopped zucchini, olive oil and a pinch of garlic to a bowl. Transfer the mixture to your air fryer and cook for about 10 minutes or however long it takes to cook the potatoes. Add chicken sausage to the air fryer and cook for another seven minutes. One serving of this delicious meal is only 247 calories and counts as one SmartCarb, one PowerFuel, one Extra and half of a Vegetable. Get the full recipe here! >

5. Air Fryer Chocolate Donut Holes >

You can enjoy two of these donut holes without guilt. They’re only 142 calories per serving and count as one SmartCarb and one Extra. The healthy magic is accomplished by using a whole wheat pastry flour batter with only 2 tablespoons of sugar. They also contain nonfat plain Greek yogurt, light butter and a package of Nutrisystem NutriChocolaty Wafers.  Making them is simple:  Combine all of the ingredients except for the NutriChocolaty Wafers, then throw the dough in refrigerator. Form the dough into balls and place one of the NutriChocolaty Wafers inside each donut ball. Ten minutes in the air fryer and you have some delicious chocolate-filled treats. Get the full recipe here! >

6. Pumpkin Pecan Clusters >

All the flavors of the fall season combine in this one hearty yet healthy grab-and-go breakfast that not only contains pumpkin spice, but also REAL pumpkin and pumpkin seeds. Also in this tasty mix: pecans, dried cranberries, oats, brown sugar and some vanilla for flavor. One of these crispy snacks is just 159 calories and counts as one SmartCarb and two Extras. Get the full recipe here! >

7. Air Fryer Apple Fritter >

Crispy on the outside, soft on the inside, filled with chunks of apple . . . mmm, it’s what we love about apple fritters. It used to be impossible to get that texture without frying batter in lots of oil, but the air fryer has changed all that. You can enjoy all that sweet, cinnamon goodness for only 128 calories per serving. This easy recipe combines one diced apple into a batter made with whole wheat pastry flour and only two teaspoons of sugar! There’s not even any oil—parchment paper keeps these flavorful fritters from sticking. Count this as one SmartCarb and one Extra. Get the full recipe here! >

8. Air Fryer Frittata >

Brunch on a diet just got a whole lot easier with this frittata, which combines high-protein (and filling) egg whites with all your favorite frittata flavors: tomato, mushrooms and chives. You can use prepared egg whites available in the dairy section of your supermarket to cut down on time. The best thing about this recipe, after its flavor, is the fact that it’s only 75 calories a serving and counts as one PowerFuel. Have it for brunch with a side salad, or save half to enjoy as a snack later in the day when you really need to fight off food cravings. Get the full recipe here! >

9. Blueberry Cheesecake Donuts >

No, we’re NOT kidding you. You can enjoy one of these decadent and delicious donuts with your morning coffee for only 161 calories. That’s because it’s made the Nutrisystem and air fryer way. Fiber-rich whole wheat pastry flour is the base of the batter. We also add an egg, Truvia Sugar Blend, nonfat milk, nonfat plain Greek yogurt, light butter and fresh blueberries. Your donuts are ready in the air fryer in just 10 minutes! Glaze them with a mixture of blueberry syrup (made by simmering fresh blueberries on the stove for five minutes) and fat-free cream cheese whirred into spreadable form in the blender. One of these sweeties counts as one SmartCarb and three Extras. Get the full recipe here! >

10. Air Fryer Stuffed Peaches >

Gourmet dessert or decadent breakfast? These granola-filled, sweet and juicy peaches could be either. Tell the truth: You’ve always wanted to have dessert for breakfast. And they’re oh so easy to make. Simply slice two medium, slightly underripe peaches in two and discard the pits. Bake them in your air fryer, skin side up, for five minutes. While they’re cooking, whip up the granola filling: oats, light butter, brown sugar and cinnamon. Spoon it into each peach half and cook for another five minutes. The filling will get runny and gooey and taste divine—all for only 97 calories per peach half, which counts as one SmartCarb and one Extra. Get the full recipe here! >

11. Air Fryer Skinny Chocolate Donuts >

Lovers of chocolate and donuts will also love the fact that those aren’t forbidden foods on the Nutrisystem plan. In fact, you can get your “fix” of both without guilt by making our air fryer version of chocolate donuts. One is only 135 calories, made with very little fat and sugar but with all the great taste of your favorite coffee shop donuts. The secret is the whole wheat pastry flour batter, nonfat milk and nonfat plain Greek yogurt. It gets its satisfying flavor from a Truvia Sugar Blend and unsweetened cocoa powder that eliminates even more fat. As a bonus, there’s a chocolate glaze made with unsweetened cocoa powder, milk, Greek yogurt and Truvia Sugar Blend. With the help of a donut cup for your air fryer, your donuts are done in only six minutes. Count these sweet treats as one SmartCarb and two Extras. Get the full recipe here! >

Looking for more quick, easy and healthy breakfast options? Nutrisystem is the plan for you! Learn more about our delicious and nutritious meal delivery service >

The post 11 Healthy Air Fryer Breakfast Recipes appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-air-fryer-breakfast-recipes/

You likely already know that eating a diet that is varied will help you to naturally get a wide range of important nutrients. But are you also fitting some fermented foods into that variety? If you’re like a lot of people, the idea of fermented foods might be new to you. However, research continues to point toward fermented foods being good for gut health and your immune system.

That makes this a food type absolutely worth fitting into your diet.

Fermented Foods for Gut Health and the Immune System

In recent years, scientists have been learning more and more about the importance of gut health. We already know that the gut is made up of trillions of microorganisms that participate in digestion as well as overall health and wellbeing.

In a new study out of Stanford School of Medicine and published in the journal Cell, researchers found that a diet rich in fermented foods enhances the diversity of gut microbes. So what are fermented foods? According to researchers, “Eating foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall microbial diversity, with stronger effects from larger servings.”

But perhaps the most surprising discovery is that along with the gut microbe impact, the research also found a positive immune system response.

In the study, those who had eaten a diet that included fermented foods had four types of immune cells showing less activation. According to the researchers, 19 inflammatory proteins measured in participants’ blood samples decreased. One of these proteins has even been associated with conditions like rheumatoid arthritis, Type 2 diabetes and chronic stress.

This means that eating fermented foods might mean decreasing internal inflammation.

“Microbiota-targeted diets can change immune status, providing a promising avenue for decreasing inflammation in healthy adults,” said co-senior author Christopher Gardner, PhD, the Rehnborg Farquhar Professor, and director of nutrition studies at the Stanford Prevention Research Center. “This finding was consistent across all participants in the study who were assigned to the higher fermented food group.”

Dr. Gardner added that low diversity within the gut microbiome is associated with obesity and Type 2 diabetes. This isn’t surprising, as much evidence points to the fact that our diets create the microbiome of the gut, which has an impact on the immune system and overall health.

How to Eat More Fermented Foods

Of course, getting more fermented foods into your diet might sound like a daunting endeavor. Anything “new” often sounds scary. Fortunately, there are many delicious and nutritious fermented foods (and recipes using them) that fit into the Nutrisystem meal plan! As the researchers from the study mentioned, examples of fermented foods include yogurt, kefir, fermented cottage cheese, kimchi (and other fermented vegetables), vegetable brine drinks and kombucha tea are all great choices.

Fermented options like kombucha and kimchi have become much more widely available in grocery stores—already prepared and ready to drink or eat. Some people have said that the flavor of kombucha takes some getting used to—and that’s okay. We’ve found that mixing up some different kombucha cocktail recipes is one way to add some flavor you’re more familiar with, make the drink more appealing. For instance, our Pomegranate Ginger Kombucha recipe is really easy to mix up and has some flavors you already know and love. Our Easy Rosemary Grapefruit Kombucha Mocktail recipe is also a sweet, sour and satisfying sip.

When it comes to fermented foods, they can also be mixed in with classic favorites rather than eaten alone. Fermented veggies like sauerkraut and pickles make a delicious and crunchy addition to your Nutrisystem Classic Hamburger, Grilled Chicken Sandwich or even a healthy pulled pork recipe.

We also love mixing some kraut or kimchi into scrambled eggs, pairing them with sausage and veggies, or making it into a Tomato and Sauerkraut Grilled Cheese Sandwich. And don’t forget our recipe for Air Fryer Pickles!

With the benefits of fermented foods being so important, it’s definitely worth finding ways that you can incorporate them into your diet.

*Always speak to your doctor before making any changes to your diet.

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