Weight Loss Recipes

The best way to get your daily servings of fruit? In dessert, of course. From warm cobblers to cool ice cream, these sweet and satisfying treats put healthy fruits front and center. The best time to enjoy these fruity classics? Fruit season, of course!

Check out 11 of our favorite dessert recipes perfect to whip up during fruit season:

1. Skinny Peach Cobbler >

This cobbler is one of our favorite desserts to whip up during fruit season. One bite of this and you’ll swear you’re cheating. The soft, juicy peaches are sprinkled with nutmeg and brown sugar; the cinnamon-hinted homemade crust is baked to golden crisp; the cobbler combination—sinfully delicious. But get this: Each serving is only 135 calories. High on the yumminess scale, zero on the guilt.

2. Banana Nice Cream >

Four ingredients: That’s all you need to make this scrumptiously sweet, super creamy treat. Freeze ripe bananas, then toss them into a food processor (or high-powered blender) with unsweetened almond milk, vanilla extract and a pinch of salt. Blend until creamy, then get yourself a spoon. Or, if you prefer your ice cream a little firmer, put it into the freezer for about an hour. One batch makes two servings; each serving contains 110 calories. On your Nutrisystem meal plan, one serving counts as one SmartCarb.

3. Lightened Up Lemon Bars >

The bottom half is a flaky golden crust made from butter, applesauce, lemon zest, flour and sugar. The top layer: More lemon zest, more butter, lemon juice, and other baking staples. Together, the combination offers the perfect blend of sweet and tart in every bite. These bars take a little work, but your sweet tooth will thank you for the effort.

4. Black Forest Milkshake >

You can most certainly have your shake and drink it, too—with this healthy version, anyway. It’s got chocolate, it’s got cherries, it’s sweet enough to rival ice-cream shop shakes, but it won’t completely derail your diet. And the secret ingredient: Spinach. That’s right—nutrient-rich, leafy greens give this decadent treat a boost of vitamins and minerals. To make it, just add spinach to a blender with frozen cherries, vanilla almond milk, and a protein-packed Chocolate Nutrisystem Shake. One serving contains 257 calories.

5. Gluten Free Banana Bread >

It’s true that sometimes healthier banana bread can get a little dry, kind of like you’re biting into a piece of corrugated cardboard. But not this one. All you’ll taste is sweet bananas and cinnamon when you sink your teeth into a hearty slice. Unsweetened applesauce helps keep this bread soft and moist, and it’s made with gluten free flour for people who have wheat allergies, or other sensitivities. Each serving counts as one SmartCarb and one Extra on Nutrisystem.

6. Strawberry Ice Box Cake >

Strawberries are one of our favorite fruits to incorporate into recipes during fruit season. An homage to the classic, this icebox cake replaces the traditional chocolate wafers with tasty graham crackers. And instead of whipped cream between the layers, create a healthier filling with Greek yogurt, lemon zest, lemon juice, Stevia and vanilla extract. Slices of strawberries complete the cake, with each piece weighing in at just 152 calories.

7. Summer Fruit Salad with Honey Lemon Dressing >

Perfect for a family barbecue, this fresh salad combines lots of seasonal fruit that’s sure to please your crowd. Toss strawberries, peaches, blueberries, blackberries and cubes of watermelon into a bowl, stir in some lemon juice and honey, and let it sit for 15 minutes for the fruit juices to come out. For super-sweetness, prep the salad the night before and keep it in the fridge overnight. Sprinkle with chopped basil or mint before serving.

8. 2-Ingredient Fresh Fruit Popsicles >

Fruit season means it’s time to cool down with fresh, homemade popsicle. Pair peaches and raspberries, mix blueberries and strawberries, or combine kiwi and watermelon. Or for the popsicle purist, stick to a single fruit. Just pick your favorites, put them in a popsicle mold with any flavored water, stick in some sticks and freeze. So simple, so refreshing and so perfect for a warm summer day. Enjoy two popsicles for 85 calories; on Nutrisystem, they count as just one SmartCarb.

9. Skinny Strawberry-Rhubarb Crumble >

Reminiscent of the strawberry pie you ate as a kid, but so (so) much healthier. Slices of sweet strawberries balance out the tart rhubarb to make up the gooey filling—while oats, maple syrup and cinnamon help create a sweet and crunchy top. When it’s baked, it’s beautiful—and each piece is only 170 calories.

10. Mango Sorbet >

Transport your taste buds to the tropics with this vibrant sorbet. But you don’t have to travel far for the ingredients. You just need three, and you can find them at your local grocery store: Mango (frozen and cubed), pineapple juice and almond milk. Puree them in a food processor until a soft-serve consistency and enjoy each blissful spoonful. On the Nutrisystem plan, each serving counts as just one SmartCarb.

11. Cannoli-Stuffed Strawberries >

This one might take the win for best presentation: A hollowed-out strawberry serves as the cup for a spoonful of cannoli cream sprinkled with chocolate chips. So pretty, and the cannoli filling is so easy to make with ricotta cheese, Truvia and vanilla extract. You get to eat six strawberries—six!—in one serving for 165 calories.

The post It’s Fruit Season! 11 Tasty Dessert Recipes Featuring Fruit appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/fruit-season-desserts/

It’s hot! Which means it’s easier than ever to get dehydrated. That can have consequences for your health and for your enjoyment of summer activities—exercising while dehydrated can result in dizziness and cramps, so it’s important to load up on hydrating foods. It can also effect your performance while you move: According to Human Kinetics, if you’re dehydrated as little as five percent, your workout’s “power output” can be reduced by 30 percent.

Staying hydrated can mean not just that your active summer activities are more fun, but also that your weight loss plan is more effective. One study published in the The Journal of Clinical Endocrinology &Metabolism found that when dieters drank two liters of water per day, they burned 400 extra calories each day—even if they didn’t change anything else. For men in the same study, those extra calories were specifically burned from belly fat.

You don’t have to actually drink a full two-liter to stay hydrated, though: You can get the water your body needs to function properly through hydrating foods. And, according to Science Daily, it can help you eat more while you lose: Scientists found that when people ate water-rich foods, they ate fewer calories without reducing the overall sizes of their meals.

Here are 11 hydrating foods for warm weather activities:

1. Strawberries

Water content: 90%

One 50-calorie cup of strawberries can help lower your cholesterol and reduce your risk for diseases including cancer, heart disease, and diabetes. They also raise your risk of having a totally delicious summer. Try blitzing them into this Strawberry Mint Smoothie, mixing them into Strawberry Popsicles, or using them to top a refreshing Summer Salad.

2. Pineapple

Water content: 86%

Pineapple’s sweetness is surprisingly low-calorie: One cup has just 82 calories. But those 82 deliver 100 percent of your daily Vitamin C, as well as bromelain, an enzyme that can help you digest your meals more easily. Enjoy fresh rings or chunks, or for a sweet, refreshing treat that’s like a time-traveling trip back to childhood, try this simple, two-ingredient Pineapple Whip recipe.

3. Cucumbers

Water content: 95%

Cucumbers are one of the lowest-calorie foods you can find—clocking in at just 8 calories per cup. But low-calorie does not mean they’re low on flavor: Cukes are the ultimate way to deliver a refreshing, hydrating flavor to your barbecue guests. Whether it’s mixed into this Zesty Cucumber and Dill Salad, whipped into this Greek-inspired 5-ingredient Cucumber Dill Dip, or as the surprising base for a cucumber cup appetizer, you’ll be keeping your guests—and yourself—hydrated, full and satisfied.

4. Skim Milk

Water content: 91%

When it’s skim, it’s almost all water. For non-dieting milk lovers, that can be a turnoff. But in the heat of summer, it makes skim a great, hydrating way to enjoy 9 grams of protein per cup when making a refreshing, cool-down smoothie— like this frothy, icy Lemon Cooler shake. It’s summer perfection!

5. Zucchini

Water content: 94%

If you’re already a “zoodle” lover, this one’s a slam dunk. But for the uninitiated, here’s a crash course: By using a spiralizer, you can turn zucchini into “noodles” that freshen up vegetable dishes with a pasta-like eating experience that you’ll love. The great news for summer: Zoodles don’t have to be cooked! In a recipe like these Vegetarian Meatballs with Zucchini Noodles, you can let the sauce warm up the raw zoodles to get the most hydration from the veggies with the least amount of labor—perfect for a quick summer dinner.

6. Oranges

Water content: 87%

There’s a reason these slices are on the sideline of every soccer game at the half: Oranges keep are a top pick for hydrating foods! But they also bring other nutrients along—like potassium, one of the electrolytes that’s lost when you sweat. So have your own slices on hand, or go for a more grown-up taste this summer: This 101-calorie Orange Carrot Ginger Smoothie is a sweet, vitamin-rich, and refreshing glass that’s perfect for breakfast or for a late day snack on any hot day.

7. Celery

Water content: 95%

Here’s another potassium powerhouse: One cup of chopped celery has the same amount of the heart-healthy nutrient that you’d get from half a banana—but for just 14 tiny calories. But those little cals help beef up your favorite cool summer salads, from pasta dishes to chicken salad. Here’s a new favorite: Chop some celery to combine with another water-rich summer staple—watermelon—for this surprising, sweet and protein-packed Watermelon Chicken Salad. Sounds weird, tastes amazing!

8. Tomatoes

Water content: 94%

Lycopene, a powerful antioxidant in tomatoes, may help lower your risk of stroke and certain cancers, according to Science Daily. And the redder your tomatoes are, the more lycopene they have—meaning summer is the healthiest time to eat ‘em. One surprising way to change up your tomato game: Add asparagus to the traditional Caprese Salad for a fresh taste that feels luxurious—and adds a satisfying crunch to this staple summer side.

9. Edamame

Water content: 72%

This one’s surprising: With such a meaty texture, edamame doesn’t seem watery. But it’s got that hydration, and much more: like 18.46 grams of belly-filling, muscle-building protein per cup, and more potassium than you’ll get from two whole bananas. That’s good news in the heat, since eating more potassium can help reduce blood pressure risk, as well as your risk of stroke, according to the National Federation of Professional Trainers.

10. Carrots

Water content: 88%

Spending a few minutes turning a bag of raw carrots into pre-portioned, snack-ready containers or bags won’t just give you a low-calorie, high-fiber, water-rich source of food for when you get peckish. The act of cutting those carrots may also help you eat healthier overall: Those were the findings of one study, where more time spend on food prep was associated with healthier eating habits—and, as a bonus, with saving money on food. So you’ll be hydrated, feel full, and have fat where you want it—in your wallet.

11. Blueberries

Water content: 84%

What says summer like a cup of sweet, ripe blueberries (one of our favorite hydrating foods)? And they’re not just super good, but a superfood: Blueberries reduce the risk of heart attack in women by 33 percent, improve your memory, and can help widen your arteries so blood flows smoother. Have them fresh, or enjoy your blues in the smoothest way possible: As part of this super-simple, 5-ingredient homemade Blueberry Lemon Ice Cream Sundae.

*All water content percentages taken from the United States Department of Agriculture (USDA).

The post 11 Hydrating Foods for Warm Weather Activities appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/hydrating-foods/

You might think that a 4th of July backyard barbecue is pretty much the worst thing that can happen to your weight loss plan this summer.

You know what? You could be right. Giant bowls of chips and dip, burgers, brats and dogs piled onto white bread buns, “salads” that start with great big gob of mayonnaise, the traditional red, white and blue sheet cake slathered in cream cheese frosting and dotted with blueberries and strawberries, plus ice cream … yeah, that’s a real problem, alright.

But the minefield that is the backyard barbecue can be easily defused by just a few simple hacks. Here are seven tips for a healthy 4th of July food ideas and tips!

1. Build a better burger.

BYOM (bring your own meat) if you’re a guest and pre-make your lean beef (or even ultra-lean bison!) patty into a reasonable, two-ouncer. Don’t eyeball it.

Fast-food restaurant portion sizes have grown over the last few decades. So what you consider a “small” burger might actually be super-sized. Rule of thumb: Your two-ounce burger should be about two-thirds of the size of a deck of cards. Make it even healthier by bringing your own whole wheat bun or even switching to chicken or turkey. Lettuce wraps are also a smart and low-calorie option instead of a regular bun.

Check out these five better-for-your burger recipes for other healthy burger ideas!

2. Go fish.

Who says barbecue has to be all about meat? Firm-skinned fish such as salmon and tuna are great on the grill, as are the shrimp and scallops bathed in a garlic-infused butter sauce in this delicious seafood kebab recipe. >

Fish contains heart-healthy omega-3 fatty acids and other nutrients that can help lower your blood pressure and heart rate, improve the health of your blood vessels, and prevent stroke and heart attack. The Dietary Guidelines for Americans recommends that you have two servings of fish weekly.

3. Totally veg out.

Instead of snacking on chips, hit up the veggie tray. The fiber will help fill you up so you don’t overindulge. Skip the burger bun and use romaine or butter crunch lettuce as a burger wrap. And consider adding veggies to the grill menu.

Instead of whipping up a creamy coleslaw, put cabbage to better use by cutting a head into four thick slices, brush each with olive oil, sprinkle on salt and pepper and grill them for five to six minutes a side. Total damage: 121 calories per slice. Get the full Grilled Cabbage Steak recipe here! >

If you can’t live without slaw, try one of these healthier, low-cal slow recipes. >

Veggie skewers are another colorful and creative way to get in your four daily veggie servings on Nutrisystem. Thread some chunked onion, sliced zucchini, carrots, peppers and whole mushrooms onto skewers and grill them alongside the meat. You can also use a red wine vinegar-based marinade to add a big dose of flavor to your healthy kebab.

4. Choose your condiments wisely.

Sadly, some of your favorites may be high in sugar (ketchup) or fat (mayonnaise). While there are slimmed-down versions of these condiments, try to get a little more creative while you’re getting healthier.

Use mustard to make your own marinade for grilled meat or as the basis of a light salad dressing. Our Creamy Honey Mustard Dressing recipe uses nonfat Greek yogurt, honey, Dijon mustard, apple cider vinegar, garlic powder, salt and pepper to make a zingy dressing or even chicken marinade.

Top your burger or grilled chicken with a spoonful of salsa (check ingredients on store bought salsas for sugar content) for a more exotic flavor. Apple cider vinegar or balsamic vinegar, especially infused with herbs, are also great salad toppers that can double as a meat marinade.

5. Make yours a “mocktail.”

In addition to healthy 4th of July food, make sure you also have smart beverage options on hand. You can certainly mix your favorite wine with seltzer or have one low-cal beer. But the truth is that when you’re trying to lose weight, alcohol is not your friend. Studies have found that alcohol makes you overeat. A study, published in the journal Nature, found that alcohol can stimulate nerve cells in the hypothalamus of your brain to increase your appetite.

That’s not something you want happening when you’re faced with the incredible bounty at a backyard barbecue. Lucky for you, there are plenty of delicious alcohol-free drink ideas and recipes that will keep you happy and hydrated.

6. Don’t bypass the volleyball net.

One single game could burn around 216 calories, depending on how competitive you are.

Exercise certainly helps burn calories, but its real importance for weight loss is to slow the loss of muscle mass, an unfortunate side effect of simply dieting off weight, says the American College of Sports Medicine. Muscle mass is what helps your body burn those calories, so holding onto it while you’re losing fat is crucial. Exercise also helps us keep the weight off. So take every opportunity—volleyball, badminton, a pick-up basketball game, backyard softball—to make it part of your life, even when you’re partying.

7. Toss another peach on the grill.

If you’d like to avoid that patriotic cake and ice cream topper, take advantage of the hot grill to make a dessert that just seems decadent. Grilled fruit is the perfect healthy 4th of July food idea!

Just cut several peaches in half, flip them on the grill and cook for about five minutes per side. The heat brings out their sweetness, and if you eat a couple just like that, they’re only 50 calories. They jump to only 95 calories when you top them with a mascarpone cheese mixture (honey and vanilla extract) and raspberry sauce made with raspberries, water and stevia that you cook on the stove until they’re sauce-y. You’ll find this low-cal peach melba recipe here! >

Instead of peaches, you can also grill some fresh pineapple; it’s even sweeter when its natural sugars caramelize over the heat.

Looking for another fresh and fruit ideas? Thread your favorite fruits onto a skewer, like melon, pineapple chunks, grapes, strawberries and kiwi. Serve your fruit kebabs up with a spoonful of low-fat yogurt.

The post 7 Tips for a Healthy 4th of July appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-4th-of-july-food-and-tips/

Declare your independence from diet-destroying desserts, and give these healthy dessert recipes featuring a red, white and blue twist a try. Each one features fresh, seasonal fruit and a few other easy ingredients. And while they make a perfectly themed treat to bring to patriotic parties and barbecues, these healthy dessert recipes are way too good to be confined to just one day of the year!

Try these healthy dessert recipes any day you’re craving a little All-American treat:

1. American Flag Fruit Tray >

This patriotic platter might look like an ordinary fruit tray. However, there are few small details that make this simple recipe special. From white chocolate dipped bananas to the five different types of fruit, our American Flag Fruit Tray is the perfect addition to your Fourth of July festivities. Click here for the recipe >

2. 5-Ingredient Patriotic Cheesecake >

Celebrate freedom free of guilt! Fourth of July is right around the corner and light and fluffy cheesecake is on the menu. Using just five simple ingredients, you can create  this quick and easy holiday dessert recipe that fits into your weight loss menu. Get the recipe >

3. All-American Festive Flag Crackers >

Festive Flag Crackers are the perfect healthy snack to serve at your patriotic parties. Featuring graham crackers topped with fat-free cream cheese and fresh, seasonal berries, they’re packed with nutrition… and flavor! Click here for the recipe >

4. Red, White & Blue Dessert Cups >

This Red White and Blue Pudding Cup is delicious and patriotic all at the same time. It’s got flavored gelatin, whipped topping and sweet, seasonal blueberries… the perfect flavor and color combo! Click here to get the recipe >

5. 3-Ingredient Patriotic Popsicles >

Not every popsicle has to be bad for your diet! These Patriotic Popsicles are festive, tasty and guilt-free. Featuring just two types of berries and some non-fat Greek yogurt, these tasty treats are as easy to make as they are to eat! Get the recipe here >

6. Red, White and Blueberry Pancakes >

Although technically not dessert, these Red, White and Blueberry Pancakes are the perfect treat for Independence Day! Featuring Vanilla Nutrisystem Shake Mix and a few other simple ingredients, these tasty pancakes count as one SmartCarb and one-and-a-half PowerFuels, so you can choose whether they fit in your day as a breakfast or a dessert! Click here to get the recipe >

7. American Flag Fruit Kebabs >

Liven up your Fourth of July menu with some refreshing, delicious (and Nutrisystem-approved!) American Flag Fruit Kebabs. It doesn’t get more patriotic and healthy as this. Not a grape fan? Sub in blueberries! Prefer raspberries over strawberries? Swap them out! The possibilities to create this patriotic treat are endless—so, cool down this Fourth of July with some fresh and festive fruit! Get the recipe here >

8. Patriotic Booze-Free Sangria >

Sip on a fruity, flavorful and festive beverage this holiday! Our healthy sangria recipe is free of booze but filled with delicious fruit like strawberries, blueberries and green apples. Get the recipe here >

The post 8 Healthy Dessert Recipes Perfect for July 4th appeared first on The Leaf.

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