Weight Loss Recipes

Work out an hour a day! Lose 20 pounds! Stop eating cookies! These may sound like some of the overly-ambitious promises you make at the start of every year, only to break a few weeks later. Get-healthy goals are good, but only if you can actually keep them.

Here at Nutrisystem, our mission is to make healthy living easier. We want you to succeed at this. And this year, to help you get off to a successful start, we’re dishing out 10 New Year’s resolutions to consider making in 2024. They’re realistic and achievable, so you won’t abandon them in a month. Plus, they’ll help jumpstart your journey toward a happier, healthier you.

Here’s to the very best year yet! Check out these 10 New Year’s resolutions for a healthy 2024:

1. Aim to drop one to two pounds a week.

We can’t say it enough: being overweight or obese increases your risk for a number of health conditions, including Type 2 diabetes, heart disease and some cancers. Plus, obese adults often report experiencing more aches and pain and poor sleep than their “normal” weight peers

But did you know that obese adults have a shorter life expectancy as well? That’s right: in a study published in The Lancet Diabetes & Endocrinology, researchers concluded that obesity and extreme obesity may be to blame for a reduction in life expectancy by up to eight years. Make this the year you follow through on your weight loss resolution.

Evidence shows you’re more likely to keep the weight off when you lose it slowly and steadily, according to the Centers for Disease Control and Prevention (CDC). And as you work toward your ultimate goal, your effort along the way does your body good: Even a modest weight loss, such as five percent of your total body weight, can help improve blood pressure, cholesterol and blood sugar levels. [If you weigh 200 pounds, a five-percent weight loss equals 10 pounds.] A weight loss program like Nutrisystem can help you achieve this healthy rate of weight loss.

2. Walk more and do body weight exercises.

You’ve heard it a million times, and for good reason: Walking is safe for most people, low-impact and requires nothing more than a pair of supportive shoes. Walking helps manage your weight, strengthen your body and boost your mood. Do it regularly and research suggests you’re likely to live longer.

Begin with a slow stroll, for just a few minutes a day; then gradually build up your time and pace to the recommended 150 weekly minutes at a moderate-intensity. Break that up into small chunks if that’s more doable for you: Three, 10-minute brisk walks a day, five days a week.

After you get into a walking routine, consider adding body weight exercises into the mix. Lunges, push-ups, crunches and squats: These equipment-free moves are a great way to build strength. Regular strength training helps build lean muscle mass so you burn calories more efficiently; it also helps strengthen bones, manage your weight and sharpen thinking skills.

*Always talk to your doctor before starting a new exercise routine.

3. Add veggies to every meal.

Eating more vegetables is one way to help meet your “eat healthier” goal. Non-starchy vegetables are low in calories, high in filling fiber and loaded with nutrients that may help reduce your risk of disease.

While you may be pretty good about getting some greens on your dinner plate, don’t skimp on other meals. In the morning, add spinach to an omelet or try smashed avocado on whole wheat toast.

Pile a lunch sandwich high with extra fixings (tomatoes, cucumbers, avocado) or use lettuce as a wrap instead of bread. During snack time, munch on carrots dipped in hummus or blend frozen broccoli or cauliflower into a fruit smoothie.

4. Practice deep breathing.

Deep breathing is one of the simplest and most effective ways to start meditating. Spending even a few minutes a day in meditation may help reduce stress and ease anxiety.

Find a quiet spot, get in a comfortable position and focus all your attention on feeling and listening as you slowly inhale through your nostrils for a count of three, then exhale. Try placing your hand right below your navel so you can feel your belly rise and fall.

5. Sip water throughout the day.

Research has shown even mild dehydration can sap energy, reduce your ability to concentrate and negatively affect your mood. Plus, scientists from the University of Illinois at Urbana-Champaign found people who drank one, two or three more cups of water a day cut calories and reduced their consumption of saturated fat, sugar, sodium and cholesterol. At Nutrisystem, we recommend drinking at least 64 ounces of water each day.

6. Catch up on your check-ups.

Missed your last mammogram? Too busy to keep that eye appointment? Not this year. Your health is far too important to be put on the back burner. Especially since many health conditions have better outcomes if detected early on.

Regular health exams can help find problems before they start, or earlier when your chances for treatment and cure are better, says the CDC. According to the American Diabetes Association, early detection and treatment of diabetes can reduce the risk of complications associated with the disease. The American Cancer Society points to the importance of early screening tests for breast cancer, which can identify breast cancers when they are small and still confined to the breast. Since the size and spread of breast cancer are primary determinants of a woman’s prognosis, early detection is especially important.

Talk to your doctor about what screenings or exams you may need, and when you need them. Take inventory of the last time you visited your dentist, family physician, eye doctor, etc., and get them scheduled right now. Your health is too important to wait.

To make the most of your visit, compile your medical history, bring along any medications (including vitamins and supplements), prep a list of questions ahead of time, be specific with any symptoms you may be experiencing, and be honest so your doctor can better assess you.

7. Make time to volunteer.

When people contribute to their community or an organization they are passionate about, they lead happier lives, have lower rates of depression, and may even live a little longer than those who do not volunteer, according to a research review of more than 50 studies.

Think about causes that are important to you, and research groups that deal with those issues. Also consider what you have to offer: if you love building or outdoor work, or have a knack for teaching kids, look for opportunities where you can use your skills.

8. Pace your drinks.

Especially around the holidays, all that toasting and cheersing could lead to one too many cocktails. One drink a day for women, two for men is considered light to moderate, and may even help protect against heart disease. But heavy drinking (more than three drinks on any day or more than seven per week; for men, more than four on any day or more than 14 per week) can actually hurt your heart and your liver, as well as raise your risk of depression and certain cancers, according to research.

To help keep consumption under control at a party, pace yourself to no more than one alcoholic beverage per hour. Sip slowly, and space them out by making every other a non-alcoholic drink, such as water, soda or juice.

Don’t drink on an empty stomach. Alcohol is absorbed more slowly with food in your belly. Throughout the year, keep a drink diary: Note each drink before you drink it—on a card in your wallet, in a note on your smart phone, on your kitchen calendar, or wherever works for you. It may help you slow down and shed light on any potential problem.

9. Set a bed-time alarm.

As odd as that may sound, the most important sleep strategy is to stick to a schedule. Go to bed at the same time every night, get up at the same time every morning.

Set an alert to ring about a half hour before you plan to hit the sack to give you time to wind down, power off the laptop, put down the smart phone and get ready for bed. When you get into a regular sleep rhythm, you get better quality and more sound rest.

10. Do more of what you love.

Make a list of your five favorite things to do. Then think about the last time you did each of them. Been a while? There’s no time like the present!

If you love movie dates with your honey, schedule one this weekend. If you used to savor early morning strolls with your neighbor, put them back on your to-do list. Qualitative and anecdotal studies have demonstrated a link between engaging in enjoyable leisure activities and life satisfaction. Other similar studies have suggested that engaging in leisure activities is associated with lower levels of depression.

You could also schedule a vacation. Having trouble justifying this one? Look no further: in a study, published in the journal Psychosomatic Medicine, researchers found that men at high risk for coronary heart disease who took more vacations had a lower risk of dying early than their non-trip-taking peers.

Plus, according to data from the Framingham Heart Study, women who took a vacation once every six years or less were nearly eight times more likely to develop coronary heart disease or have a heart attack than those who took a minimum of two trips per year.

The post 10 Healthy New Year’s Resolutions You’ll Actually Keep appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/10-new-years-resolutions-youll-actually-keep-this-year/

With sheet pan recipes, your commitment to healthy eating can fit in easily with family meals and a busy schedule. They are easy to assemble and clean-up, plus the ingredients all cook together while you take care of other responsibilities or just relax. With so many choices, you’re sure to find a few that the whole household will be excited to eat. To help you get started, we’ve gathered 30 of our favorite sheet pan dinner recipes (plus some dinner side dishes!) that will turn meal time into a feast in your home.

1. Sheet Pan Pesto Salmon and Veggies >

Simple can be elegant. Like this six-ingredient dinner that features moist, tender salmon with a flavorful topping of pesto. The side dishes—baby potatoes and green beans—cook right alongside it, so it’s all done perfectly and at the same time. If your family doesn’t love salmon, you can substitute tilapia or chicken breast. Click here for the full recipe! >

2. Cajun Sheet Pan Shrimp and Vegetable Boil >

Your family will clamor for this New Orleans style feast. They’ll rave about the succulent shrimp, baby potatoes, sweet corn and crunchy bell peppers, all seasoned with herbed butter drizzle. You’ll love that each serving has less than 200 calories and the whole meal comes together in about 30 minutes. Click here for the full recipe! >

3. Baked Sheet Pan Chicken Sausage and Gnocchi >

Gnocchi (pronounced “noh-kee”) are tender little potato dumplings that pair perfectly with chicken sausage. We add mushrooms and onions for flavor, green beans for crunchy texture and top it all with a sprinkle of Parmesan cheese. This filling meal will satisfy even the biggest appetites. Click here for the full recipe! >

4. Greek Shredded Chicken Nachos >

Nacho-style dishes are a fun way to eat healthy ingredients of all kinds. This version features Greek flavors, starting with a base of crispy whole-wheat pita chips. Pile on shredded chicken breast, creamy feta cheese, tangy tomatoes, chopped onions and olives, heat up and dig in. Click here for the full recipe! >

5. Simple Sheet Pan Steak Fajitas >

Dinner gets festive when you serve fajitas made with hearty flank steak, seasoned to your taste with Southwestern style spices. It cooks to juicy perfection in the oven, along with tenderized sweet peppers and onions. All of the ingredients get wrapped up in firm, whole-wheat tortillas, topped with avocado slices, non-fat sour cream and plenty of salsa (an unlimited Free food). Click here for the full recipe! >

6. Sheet Pan Pork Tenderloin with Cabbage and Sweet Potato Fries >

No one will think you’re serving “diet food” when you bring this hearty meal to the table. The pork tenderloin is perfectly seasoned with fragrant spices and it’s accompanied by crunchy red cabbage and oven-browned sweet potato wedges. You get all of that for just 314 calories per serving. Click here for the full recipe! >

7. Orange Ginger Roasted Carrots >

Carrots are a non-starchy vegetable nearly everyone likes. In this dish, they’re roasted to bring out their natural sweetness, which is bumped up with honey, orange juice and a hint of ginger for zing. And all it takes is three simple steps from raw ingredients to eating. Click here for the full recipe! >

8. Marinated and Baked Beef Flank Steak >

Beef for dinner is a winner in so many households and you can enjoy it without slowing progress to your weight-loss goal. Start with a lean cut, like flank steak, and marinate it for a couple hours with a savory blend of seasonings to max out the flavor. Pop it in the oven and bake until it’s just the way you like it—rare, medium, or well-done—slice and serve. Click here for the full recipe! >

9. Sheet Pan Potatoes and Pears >

With their browned edges and soft, fluffy insides, roast potatoes are a pleasing side dish to many happy meals. Take them to another level by partnering them with warmed, sweet pears and red onions for zesty contrast. Our recipe makes eight servings, so it can feed a big hungry family on special occasions or just about any day. Click here for the full recipe! >

10. One Pan Salmon, Brussels Sprouts and Squash >

Salmon is high in protein, mild in flavor and simple to prepare to perfect fork-tenderness. We love it with crisp roasted Brussels sprouts and cubes of sweet butternut squash. You can get this complete meal together in under 30 minutes. Click here for the full recipe! >

11. Healthy and Cheesy Cauliflower Nachos >

Here’s a whole new take on nachos that will satisfy a craving and keep you on track to your weight-loss goal. First, slices of cauliflower get coated in taco spices and cooked until crisp. On top goes a layer of seasoned ground turkey and plenty of cheese, avocado and a chunky kind of salsa called “pico de gallo.” Plus, you can try the homemade spice blend on lots of other dishes. Click here for the full recipe! >

12. Sheet Pan Sesame Tofu >

Tofu isn’t just for vegetarians—it’s protein-rich, belly filling and it takes on any taste that you choose. In this dish, a sweet and savory sauce and crunchy sesame seeds bring the flavor to the tofu, which is paired with broccoli and carrots. You can add another vegetable by serving it over cauliflower rice or enjoy it with a SmartCarb like brown rice or quinoa. Click here for the full recipe! >

13. Garlic Soy Sheet Pan Tofu >

Garlic, ginger and red pepper flakes dial up the flavor of this classic Asian style dish. The extra-firm tofu is easy to cut into meaty cubes and it fills you up with lots of protein and fiber. Add crunchy sugar snap peas and scallions and you have a meal that’s as satisfying as your favorite takeout order. Click here for the full recipe! >

14. One-Pan Blackened Cod and Vegetables >

Mild-tasting cod fillets are an ideal lean protein—loaded with nutrients yet low in fats and calories. For this dish, we season it with a light spice blend that includes cayenne pepper, paprika and black pepper, then bake the fish until it’s fork tender and perfectly moist. Add Brussels sprouts and tangy cherry tomatoes and your feast is complete. Click here for the full recipe! >

15. Jalapeno Cheese Stuffed Chicken >

This simple meal is loaded with flavor but is made with just six ingredients. It features tender chicken breast, real cheeses and mildly spicy jalapenos. You can enjoy it with a fork and knife or slice it up and wrap it in a whole wheat tortilla. Bonus: Capsaicin, the compound that gives the peppers their heat, cranks up your metabolism for a few hours after you finish eating. Click here for the full recipe! >

16. Easy Roasted Broccoli and Cauliflower >

Oven-roasting tenderizes and brings out the flavor in broccoli and cauliflower, two of the most nutrient-dense, non-starchy vegetables. Minced garlic, black pepper and lemon juice enhance their taste without adding extra calories. And because this dish is made with zero-calorie cooking spray instead of regular oil, you can enjoy as much of it as you want—it’s unlimited with your Nutrisystem plan. Click here for the full recipe! >

17. One-Pan Harissa Roasted Vegetables >

Looking for fresh ways to serve super-nutritious, non-starchy vegetables? Sheet pan recipes are the perfect way to cook up your favorite non-starchy options! Try flavoring them Mediterranean-style with harissa, a saucy paste made with roasted red peppers, spices and herbs such as garlic, caraway seeds and cumin. We spread it on roasted eggplant, zucchini, bell peppers and red onions, but you can try it with tomatoes, cauliflower, Brussels sprouts, or just about any vegetable you and your gang enjoy. Click here for the full recipe! >

18. Roasted Rosemary Sweet Potatoes >

Sheet pan recipes have never been so easy and delicious. This rustic recipe is easy enough for your busy weeknights yet fancy enough to serve up at your holiday feast. Create the perfect side dish with sliced sweet potatoes, fresh rosemary, light butter and garlic. Throw it in the oven until it reaches crispy perfection. Click here for the full recipe! >

19. One-Pan Pesto Chicken Bake >

We love all of the great ideas that Nutrisystem members share with us through our Recipe Submission page. This simple but tasty dish came from Lisa, a busy nurse, who used just four ingredients to make a dinner her family loves. All you need are chicken breasts, fresh tomatoes, reduced-fat mozzarella cheese, a jar of pesto and about 30 minutes to whip it up for your gang. Click here for the full recipe! >

20. One Pan Chicken Parmesan and Green Beans >

Chicken Parmesan is a favorite for many families but it often takes lots of work and time to make and clean up. With this sheet pan recipe, you get everything you love—moist chicken breast coated in crunchy breadcrumbs, melted mozzarella and Parmesan cheese and plenty of tangy marina sauce—but it’s easy to prepare even on busy nights. Add the green beans and the dinner is done. Click here for the full recipe! >

21. One-Pan Tofu Fajitas >

Sheet pan fajita recipes are a fun meal that you can adapt to include the ingredients you like. This version is made with extra-firm tofu marinated and seasoned with spices like chili powder, green chili peppers, cumin and garlic to give the flavor a bit of pop. Combine the tofu with bell peppers and onions, then place them all together in a whole-wheat tortilla and your choice of toppings, including avocado slices, salsa and fresh lime juice. Click here for the full recipe! >

22. Easy 10-Minute Sheet Pan Shrimp Fajitas >

Shrimp fajitas are made quick and easy in a simple sheet pan dinner recipe that’s easy to prepare. This dinner tastes like your dining out at your favorite restaurant. No one will guess that you put it together in just 10 minutes! Featuring shrimp, colorful bell pepper strips, sliced onions and a flavorful blend of seasonings baked to perfection and stuffed inside warm whole wheat tortillas, your family will be begging you to make this dish every week! Click here for the full recipe! >

23. Roasted Bok Choy >

You don’t typically find bok choy on the average list of sheet pan recipes. Our Roasted Bok Choy is the perfect way to get in your greens. Featuring a tangy sauce and crunchy almond topping, this 100-calorie roasted vegetable recipe is a weight loss win. Click here for the full recipe! >

24. 3-Ingredient Ranch Croutons >

Making your own crunchy salad topper is super easy with this healthier recipe! Baking them on a sheet pan ensures that each crouton reaches crispy perfection. The ranch dressing mix gives them extra flavor so you don’t have to add as much salad dressing. Genius! Make sure to also try out our sheet pan crouton recipes for Healthier Italian Croutons and Chili Garlic Croutons. They both come together on a sheet pan and are perfect for your throwing into your dinner side salad. Click here for the full recipe! >

25. Roasted Rosemary Beets and Carrots >

Create a colorful veggie side dish that’s perfect for the fall season. Beets, carrots and onions are tossed in olive oil and rosemary and roasted on a sheet pan until tender yet crispy. We love this meal with roasted turkey for a nutritious and delicious Flex meal. Click here for the full recipe! >

26. Spicy Teriyaki Tuna Steak >

Tuna may seem intimidating to prepare but this sheet pan dinner recipe makes it easy! Ahi or yellowfin tuna is the ideal choice as it is typically less expensive than other varieties but still tasty with a mild flavor. We cover it in a teriyaki glaze and bake for about 10 minutes. It’s simple yet delicious! Click here for the full recipe! >

27. Roasted Green Beans and Mushrooms with Honey Balsamic Drizzle >

Here’s another roasted veggie recipe that’s simple to make on a sheet pan! We transform boring green beans into a flavor-packed sheet pan side dish recipe. The homemade honey balsamic drizzle completes this easy dish and provides a sweet and savory flavor. Pro Tip: It would also make the perfect salad dressing! Click here for the full recipe! >

28. Ricotta Pesto Eggplant Pizza >

Pizza is made quick and easy with this simple sheet pan dinner recipe. We all know the hardest part about making pizza is the dough. However, it becomes the easy step in this Ricotta Pesto Eggplant Pizza recipe! Eggplant slices are topped with pesto, ricotta cheese and figs and baked until melty and delicious. A drizzle of balsamic reduction gives the recipe a gourmet twist. Click here for the full recipe! >

Make sure to also try out our other eggplant sheet pan pizza recipes below:

• Sausage and Pepper Eggplant Pizza >
• Eggplant Margherita Pizza >
• Roasted Red Pepper and Eggplant Pizza >

29. Curry Roasted Vegetables >

From radiant roots like potatoes and carrots to non-starchy friends like onions and cauliflower, these Curry Roasted Vegetables are the perfect accompaniment to any dinner. They are the perfect sheet pan veggie recipe to spice up your weight loss menu. Click here for the full recipe! >

30. Bell Pepper Nachos >

This is “nacho” average nacho recipe! Spicy, cheesy and packed with nutrition, these Bell Pepper Nachos are the ultimate low carb side dish or appetizer. Plus, they come together in a few minutes on a sheet pan, so they’re easy to make AND enjoy. They are definitely one of our favorite sheet pan recipes. Click here for the full recipe! >

The post 30 Sheet Pan Dinner Recipes for Easy Eating appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/easy-healthy-sheet-pan-dinner-recipes/

Peppermint: the delightful flavor that adds cheer to beloved holiday treats. It perfectly complements chocolate in a variety of sweet creations and enhances the taste of seasonal beverages, all without adding extra calories. Moreover, according to research published in the International Journal of Molecular Sciences, peppermint essential oil may aid in appetite suppression.

The refreshing taste of peppermint extract, combined with a touch of real candy canes, makes these peppermint recipes ideal for sharing with loved ones during festive gatherings. And the best part? These treats are not only delicious but also healthy, ensuring you can savor them whenever you desire! Celebrate the holidays with the irresistible charm of peppermint-infused delights.

1. Healthy Peppermint Bark

We’re here to tell you that you can indulge in peppermint bark this holiday season and stay on track to your weight loss goal. This version is easy to make in your freezer with layers of melted chocolate chips and nonfat Greek yogurt flavored with peppermint extract and vanilla extract. A topping of crushed candy canes gives your bark a festive look, a bit of crunch, and even more peppermint flavor.

Get the Healthy Peppermint Bark recipe.

2. Chocolate Peppermint Cookies

When you’re craving cookies that won’t wreck your diet, this recipe is your answer. They have real chocolaty flavor thanks to cocoa powder and mini chocolate chips, while peppermint extract and crushed candy provide a cool minty taste. Make a batch for the office or neighborhood cookie swap and be prepared for recipe requests from everybody who tries one.

Get the Chocolate Peppermint Cookies recipe.

3. Chocolate Peppermint Marshmallow Sticks

Here’s a fun holiday treat that you can whip up in minutes. These sticks include salty pretzel rods, sweet candy canes and fluffy marshmallows, all with a coating of melted chocolate and crushed candy canes. The kids will rave about them, but you can have them, too, because this recipe fits into your Nutrisystem plan!

Get the Chocolate Peppermint Marshmallow Sticks recipe.

4. Chocolate Peppermint Protein Shake

Your Chocolate Nutrisystem Shake Mix is the foundation for a nutritious shake that has the festive flavor of the holidays. The shake mix is blended with unsweetened vanilla almond milk, your choice of water or brewed coffee, cocoa powder and peppermint extract. You might say it’s a party in a glass!

Get the Chocolate Peppermint Protein Shake recipe.

5. Instant Pot Chocolate Peppermint Rice Pudding

Rice pudding is a classic comfort food we’ve updated to make healthier, simpler to prepare and more flavorful. We use brown rice for fiber to help you feel full, then blend it with nonfat milk and nonfat half-and-half for a creamy texture. Cocoa powder and peppermint extract add lots of flavor but no calories.

Get the Instant Pot Chocolate Peppermint Rice Pudding recipe.

6. Chocolate Peppermint Cups

Eating candy when you’re losing weight sounds almost too good to be true, but this recipe makes it possible. Each bite treats you to layers of rich chocolate and cool mint. These cups have a delightful seasonal flavor, but once you taste them, you’ll want them all year long.

Get the Chocolate Peppermint Cups recipe.

7. Peppermint White Hot Chocolate

Warm up your whole gang on a cold day with this delicious variation on standard hot chocolate. Skim milk and fat-free whipped topping ensure this drink is creamy while keeping the calorie count down. The rich flavor comes from sweet white chocolate and zingy peppermint extract.

Get the Peppermint White Hot Chocolate recipe.

8. Iced Protein Peppermint Cookies

Cookies can be both a healthy snack and sweet lift to your day during the holiday season. These are easy to make with a mashed banana, whole wheat flour and Vanilla Nutrisystem Shake Mix. Once they’re done baking, you frost them with a thick and creamy blend of almond milk, more Nutrisystem Shake Mix and peppermint extract.

Get the Iced Protein Peppermint Cookies recipe.

9. No-Bake Candy Cane Pudding Cups

These tempting desserts are sure to cause some oohs and aahs when you serve them, but they’re so easy to make with packets of sugar-free cheesecake pudding mix and chocolate pudding mix. All you do is blend each of the mixes with milk, add peppermint extract to the cheesecake, and layer the two types of pudding together after they set. Each spoonful is smooth, creamy and popping with seasonal flavor.

Get the No-Bake Candy Cane Pudding Cups recipe.

10. 14-Calorie Mint Chocolate Meringues

Indulge in the delightful goodness of our 14-calorie Mint Chocolate Meringues that will leave you in awe! These delectable treats, sweetened naturally with stevia, boast a delicate peppermint flavor, creating a magical experience for your taste buds. Each bite is a heavenly combination of mint and chocolate, making it hard to believe that this cookie can be so low in calories. Don’t miss out on this guilt-free pleasure that will leave you craving for more!

Get the Mint Chocolate Meringues recipe.

11. Chocolate Peppermint Swirl Cookies

These delightful cookies combine the richness of chocolate and the invigorating flavor of peppermint, creating a swirl of festive joy. Imagine sinking your teeth into a soft, delectable treat that unveils layers of indulgent cocoa and refreshing peppermint. What sets these cookies apart is their healthful twist. Experience the ultimate joy of indulging in these chocolate-peppermint cookies, perfect for the holiday season.

Get the Chocolate Peppermint Swirl Cookies recipe.

12. Skinny Peppermint Mocha Cold Brew

With this recipe, you’ll enjoy a special coffee with a sweet seasonal taste and avoid loading up on excess calories, sugar and fat. Just blend cold brew coffee, almond milk, real cocoa powder, natural sweetener stevia and a few drops of peppermint extract. If you’re sharing a coffee break with someone else or you just what to make it even more of a treat, top your drink with light whipped cream and a sprinkle of crushed peppermint candy.

Get the Skinny Peppermint Mocha Cold Brew recipe.

The post 12 Easy Peppermint Recipes to Sweeten Your Holidays appeared first on The Leaf.

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

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.

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 recipe 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!

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