Spring Refresh: Creative Cocktails and Mocktails to Try This Season

Spring is a busy season for celebrations. The return of warm weather brings many opportunities to gather with loved ones for holidays or simply to enjoy the longer days. It’s also prime time for many fresh foods that are bursting with flavor and color. Whether you’re hosting a party or just want to chill out, you can elevate your get-togethers with spring cocktails and mocktails featuring seasonal ingredients for added enjoyment.

Here’s what you need to know to begin making seasonal drinks that are as refreshing as a balmy breeze on a sunny day.

Benefits of Seasonal Drinks

Spring is a bountiful season for good food at local farmers markets, farm stands and even the produce section of supermarkets. Many fruits, vegetables and herbs are at their peak in spring. We’re talking about favorites such as strawberries, lemons and basil. The freshest food always is the most flavorful and nutritious.

Buying food in season from local farmers (or growing your own spring produce!) has many benefits. It helps protect farmland and adjoining open spaces near you from development, reduces your impact on the environment and supports the economy in your community. Best of all, you get to eat fruits and vegetables that are naturally sweet and juicy, with an authentic taste of spring rains and sunshine.

Seasonal ingredients also can be an inspiration for you to create beverages that will make your party or hang-out truly memorable. Whether you’re hosting a Mother’s Day brunch or your book club, mix up a pitcher of spring cocktails and mocktails to make the event even more festive.

Following a Nutrisystem weight loss plan? Learn more about alcohol on your plan.

Spring Cocktails

With fresh ingredients, the drink possibilities are endless. You can use the items to enhance the flavor and presentation of your familiar cocktails. We’ve also got a few suggestions to help you discover new favorites.

Strawberry and Rhubarb Collins

Strawberries and rhubarb are a popular pairing for spring pies and other baked goods. The sweet and tart combination also gives a seasonal twist to the classic Tom Collins.

Start by making rhubarb syrup with ​2 quarts water, 8 cups sugar and 4 cups roughly chopped rhubarb ​in a saucepan. Simmer on low and stir until​ the ​sugar dissolves. Cook for 5 minutes more, then turn off the​ heat and let the liquid cool. Strain out the pieces of rhubarb and store the syrup in a tightly lidded container for up to one​ month.

Blend three-quarters ounce of the rhubarb syrup with the juice from one-half ounce of strawberries and three-quarters ounce of lemon juice. Stir in Aperol, an Italian liqueur that’s made with rhubarb and other botanicals, and your choice of gin (more botanical flavor) or vodka (neutral). Add a splash of club soda for fizz and a rhubarb stalk as a garnish.

Kentucky Buck

Bourbon, the main ingredient in mint juleps, is paired with sweet and spicy companions in this spring cocktail. Muddled strawberries provide the fruity notes, zesty ginger syrup brings a little sweet heat, and lemon juice gives a hint of acidity. Use one more strawberry for the garnish.

Country Thyme

In this drink, the savory herb thyme complements the sweet flavors of blueberries, which are muddled in a shaker along with lemon juice. You rub the thyme sprigs a little with your fingers to release their fragrant oils, then place them in the bottom of the glasses. Pour in a shot of vodka, agave nectar for more sweetness, and the fruit and lemon juice. Set another sprig of thyme on the rim of the glass for a boost of extra flavor.

Green Margarita

Pea puree provides the color to this imaginative spring cocktail from the pros at Liquor.com. It’s made by putting sugar snap peas, dry vermouth, a pinch of sugar and salt, and some water in a blender. Whip it until smooth, then put the pea blend in a cocktail shaker along with a shot of tequila, dry vermouth, an orange liqueur like Cointreau, and some fresh lime juice. The drink will have a vegetal taste from the peas complemented by the sweet and tart flavors of the other ingredients.

Craving a margarita with a spicy kick? Try our Virgin Jalapeno Lemon Margarita recipe!

Spring Mocktails

Alcohol is high in calories, so you may want to limit your consumption if you’re trying to stay on track with your weight loss plan. But that doesn’t mean you have to miss out on the drinks made with seasonal ingredients. Try one of these healthy spring mocktails when you want to enjoy a satisfying beverage.

Skinny White Sangria

Sangria is a kind of punch made with wine and fresh fruit. We make our Skinny White Sangria recipe with seasonal favorites like strawberries and peaches. We substitute white grape juice for the wine to save calories without giving up flavor.

Blackberry Mint Julep Mocktail

Mint Juleps are the traditional cocktail of the Kentucky Derby, the horse race held every spring. Whip up a tasty twist on this classic with our 3-Ingredient Blackberry Mint Julep Mocktail recipe.

The sweet and tart flavors of blackberries provide the punch of flavor. They are muddled with mint for a cool taste. Pour in ginger kombucha (a type of fizzy, fermented tea) or use sugar-free ginger ale with the fruit and herbs.

Sparkling Rosemary Lavender Lemonade

Fresh-squeezed lemonade mixed with sparkling water makes a bubbly, sweet base for this mocktail. It’s flavored with a syrup made by simmering 1 cup water and 1 cup sugar until the sugar is fully dissolved. After turning off the heat, add sprigs of fresh lavender and rosemary. Let it steep as the water cools, for about one hour.

Pour the flavored liquid into a pitcher and mix with a cup of lemon juice, more water and ice. Add a sprig of rosemary and a slice of lemon for garnish.

Cucumber Gimlet Mocktail

The classic gimlet is a simple drink made with gin and sweetened lime juice. Add cucumbers and you get the vegetable’s refreshing flavor along with the tart taste of lime.

To make this alcohol-free version, muddle a few fresh cucumber chunks in a cocktail shaker. Mix in lime juice and a teaspoon of honey or agave syrup, top with ice and shake until the liquid is chilled. Strain into a cocktail glass with ice and pour in a splash of club soda for fizz.

With a vegetable peeler shave off a thick ribbon or cucumber. Fold it like an accordion and thread it on a cocktail skewer or toothpick for the garnish.

Tips for Crafting Delicious Spring Cocktails and Mocktails

Choosing Fresh Ingredients for Spring Cocktails

Enjoying a drink can be a part of your healthy eating routine, especially when you make spring cocktails and mocktails with fresh, seasonal ingredients. When you’re making spring cocktails and mocktails with fresh ingredients, be sure to choose produce that’s free of damage that could impact the flavor. Any taste that’s off in the ingredients will be magnified in the drink.

How to Muddle Fruit

Muddling is the process of gently bruising fresh ingredients to release their flavor. A special tool called a “muddler” makes it quick and easy, but if you don’t have one, you can also use the back of a spoon to press on the ingredients.

Light pressure is all that’s needed to crush them. They don’t need to be pulverized. With ingredients like fruit or herbs, muddle them in the glass or cocktail shaker before the liquid is added.

Garnishes for Spring Cocktails and Mocktails

Garnishes may be decorative, but they are more than just extras for the drink. When serving spring cocktails and mocktails, the garnishes highlight the fresh ingredients for your guests and enhance the taste of the drink by activating the nose’s aroma sensors.

Garnishes may be as simple as a twist of lemon peel or a sprig of mint. You can also cut a slice into a wedge of pineapple or watermelon to balance it on the edge of the glass. For a savory flavor, thread pickled vegetables onto a toothpick.

Prep and Serving Suggestions

If you’re making just a couple of drinks, preparing them in the glass you will serve them in is simplest. For a party, mix up batches of your beverages in pitchers and set out the garnishes on a tray so everyone can help themselves. Plan for each person to have two drinks.

Always set out snacks for guests to nibble on when you’re serving alcohol. Learn how to make a healthy charcuterie board with our simple guide.

Looking for more delicious, seasonal recipes? Try these easy and healthy spring dessert ideas!

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5 Spring Weight Loss Tips Guaranteed to Work

Spring has sprung and if you’ve always suspected that weight loss is easier in warmer weather, you might be on to something. In a study of nearly 600 adults, published in the European Journal of Clinical Nutrition, daily calorie consumption was higher by almost 90 calories per day during the fall compared to the spring. These findings echo those from a 1991 University of Georgia study, which found that participants ate about 200 more calories per day in autumn.

According to the Institute of Medicine, researchers hypothesize that because bodily functions like digestion generate heat, the body must work extra hard in warm weather to cool down from these activities. In order to reduce the body’s workload, biological responses that suppress appetite are triggered in higher temps, causing us to consume fewer calories.

This is a nice little bonus if you’re considering kicking off your weight loss journey this season. Follow these five spring weight loss tips to ensure you maximize your weight loss results.

11 Hydrating Foods for Warm Weather Activities

Read More

Here are five weight loss tips to get you ready for spring and summer weather:

Read on for all the details on spring weight loss:

1. Fill up on fresh, seasonal produce.

Diet study after diet study confirms it: Increased fruit and vegetable intake is associated with increased weight loss and fat loss success, according to the Journal of the American Dietetic Association. That’s because most of these foods are high in fiber yet low in calories and fat. This helps keep you feeling full despite their small caloric load. Plus, they’re perfect weight loss foods packed with nutrients your body needs to stay healthy and active.

While we love our fruits and veggies all year round, prepping can be a bit time consuming during the winter months. Much of the cold weather produce tastes best cooked and requires peeling, tossing, spicing and roasting. The great thing about spring produce is that much of it can be eaten as is, making it easier to find quick and delicious diet foods and snacks that are low in calories and chock-full of nutrition for weight loss.

Hit the local farmers market to snag some fresh produce for a big, colorful salad or stir fry, or chop up and portion out for individual snack servings. Slice up some cucumbers, carrots, celery and bell peppers to enjoy with hummus. Chop some apples and bananas to dip in a tablespoon of your favorite nut butter. We also love dunking fresh strawberries in yogurt.

And do yourself a favor: Leave your fresh finds out on the counter or front and center in your fridge. According to the peer-reviewed journal, Health Education & Behavior, the presence of fruit in plain sight was linked to lower Body Mass Index (BMI) in study participants.

While what’s in season will depend upon your location and climate, here’s a general list of spring produce, according to the United States Department of Agriculture (USDA):

Fruit:

• Apples
• Avocados
• Bananas
• Kiwifruit
• Lemons
• Limes
• Pineapples
• Strawberries

Vegetables:

• Asparagus
• Broccoli
• Cabbage
• Carrots
• Celery
• Kale
• Lettuce
• Mushrooms
• Onions
• Radishes
• Spinach

2. Take advantage of the spring temps.

Winter, with its frigid temps and long, dark days, doesn’t exactly lend itself to outdoor activities. When summer hits and the temps start to soar, getting outside can be a bit problematic as well.

Spring days contain beautiful sunshine and refreshing, light winds, making it the perfect time to get outside. Take advantage of the warmth and go for a long stroll at the local park or around your neighborhood. Get going on that garden or chase those cute kids (or grandkids!) around in a game of tag. Enjoy some fun, outdoor home workouts and keep yourself outside and moving in the beautiful weather. You’ll burn calories and soak up some of that much-needed vitamin D that’s been so hard to get all winter.

9 Warm Weather Activities That Torch Calories

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3. Step up your spring cleaning.

There’s a reason you’re exhausted after you clean the house. All that movement means you’re expending lots of energy and burning calories. That’s right, according to the Calorie Control Council, a 150-pound person can burn more than 130 calories doing the following cleaning tasks for an hour:

• Laundry/folding clothes
• Sweeping
• Vacuuming
• Washing the car

Looking to boost your burn? Tackle one of the to-dos below this spring. The same sized person can burn more than 270 calories doing an hour of any of them:

• Mopping/scrubbing floors
• Mowing the lawn
• Washing the windows

If you really want to set yourself up for weight loss success, make sure to give your fridge and pantry a deep clean, too. According to the peer-reviewed journal, Health Education & Behavior, leaving candy, cereal and soft drinks visible on kitchen counters is linked to weight gain. Study subjects were found to weigh as much as 30 pounds more than those who kept those foods out of their sight line. If that’s not motivation to chase away those dust bunnies and purge that pantry, we don’t know what is!

4. Give your wardrobe a refresh.

We all have them: Those extra baggy clothes we keep way in the back corner of our closet “just in case we need them some day.” However, holding on to clothes that are two sizes too big is telling yourself that there is a chance you will regain the weight you’re working so hard to lose. Why set yourself up for weight loss failure?

Take a few hours to do a full closet cleanout, removing any clothes you haven’t worn in the past year. Consider bagging them up and donating them—many organizations will send a driver to your house to pick up any gently used clothing you’d like to donate.

Once you’ve finished streamlining your closet, consider treating yourself to a new top or spring dress that makes you feel great no matter where you’re at in your weight loss journey. Springtime blooms in retail stores almost as much as it does in gardens. There’s nothing like a new piece of clothing in a bright spring color to motivate you to keep working toward your weight loss diet goal.

How to Spring Clean Your Way to Weight Loss

Read More

5. Hydrate, hydrate, hydrate.

Research suggests that drinking water before a meal may result in fewer calories consumed at that meal, says Medical News Today. This is great news considering that the warmer it gets outside, the more fluids we lose through our sweat. Perspiration typically leads to thirst and dehydration. Use this thirst to your weight loss advantage this spring. Load up on water a few minutes before you start eating and make sure to drink up throughout the day. If you need a flavor boost, try adding mint, a squeeze of lemon or even fresh cucumbers or berries to your water. On Nutrisystem, we recommend drinking at least 64 ounces of water each day.

Homemade smoothies are a delicious and healthy way to up your fluid intake. We like blending Nutrisystem Protein Shake mix with water or low-fat milk, frozen fruit and fresh greens for a deliciously creamy smoothie that quenches thirst while delivering lots of nutritional value.

Need some recipe inspiration to get you started? Check out the Smoothies & Drink section right here on The Leaf Weight Loss Blog for tons of healthy smoothie recipes our customers love.

Looking to try one of Nutrisystem’s proven weight loss programs? Check out our meal plans today! >

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16 Fresh Spring Pasta Recipes to Welcome the Season

Spring is a season of renewal, not just for nature but also for our kitchens. As the chill of winter fades away, we welcome the warmer, longer days with open arms and empty plates, ready to be filled with the vibrant flavors of the season. The arrival of spring brings with it a bounty of fresh produce, from crisp asparagus to sweet peas, tender greens to early strawberries, all begging to be transformed into delightful dishes. Among the many ways to celebrate these seasonal offerings, spring pasta recipes stand out as a versatile canvas, perfect for showcasing the bright, fresh flavors of spring.

Rediscover the joy of cooking with the freshest ingredients the season has to offer. These fresh and healthy spring pasta recipes are a testament to the beauty of simplicity, each dish designed to highlight the unique flavors and textures of spring produce. From light, lemony fettuccine to robust ravioli tossed with verdant vegetables, there’s something to satisfy every palate.

Prepare to be inspired by a selection of pasta dishes that are as colorful as they are flavorful. Whether you’re planning a casual weeknight dinner, a festive spring brunch or a special occasion meal, these recipes are sure to impress. So, grab your apron, and let’s celebrate the essence of spring, one delicious pasta dish at a time.

1. Spring Sausage and Herb Pasta

If you and your family love sweet or spicy sausage, try it in this dish that’s popping with flavor. We use lean pork sausage, but you can also try turkey or chicken sausage. It’s paired with the whole wheat pasta of your choice, along with fresh spring peas, parsley and mint. A simple lemon sauce bathes it all in a bright yet savory flavor.

Get the Spring Sausage and Herb Pasta recipe.

2. Healthy Lemon Salmon Pasta

Salmon is one of your best choices for a PowerFuel. It’s high in protein and rich in heart-healthy omega-3 fatty acids. Most of all, salmon has a light flavor that blends well with other ingredients. For this dish, we toss chunks of the cooked fish with fresh asparagus tips and whole wheat pasta. It’s finished with a light sauce of lemon juice, lemon zest, garlic and basil. You can enjoy this meal warm or lightly chilled on a balmy day.

Get the Healthy Lemon Salmon Pasta recipe.

3. Spinach and Artichoke Orzo Pasta

Orzo is small, oval-shaped pasta that looks a lot like rice. The whole wheat version makes a hearty foundation to this dish featuring two spring vegetables. Fresh spinach leaves and artichoke hearts provide lots of essential vitamins and minerals, while a sauce made with a blend of Parmesan and cream cheese adds melty pleasure to it all. You can make this an even more satisfying meal by simply adding a PowerFuel like chicken breast or shrimp.

Get the Spinach and Artichoke Orzo Pasta recipe.

4. Simple Spring Green Pasta Salad

You can punch up any spring meal with this colorful and tasty side dish. It features seasonal favorites like green peas, asparagus tips and watercress, a super-nutritious green with a peppery flavor. The vegetables and the whole wheat rotini absorb the rich flavor of the easy-to-prepare lemon dressing. If you’re sharing this dish with guests or just like a little extra salty flavor, shave some parmesan cheese on top.

Get the Simple Spring Green Pasta Salad recipe.

5. Lemon Leek Pasta

Spring vegetables including leeks, kale and shaved Brussels sprouts are front and center in this simple and flavorful meal. The veggies are matched with whole wheat fettucine and flavored with fresh lemon juice. The dish is topped with pine nuts and asiago cheese for a balanced medley of flavors and textures.

Get the Lemon Leek Pasta recipe.

6. Shrimp Pasta with Garlic Asparagus

Sweet and juicy shrimp are mild in flavor, light in calories and loaded with protein. That makes them an ideal companion for bowtie pasta seasoned with zesty garlic, fresh basil and lemons. Asparagus adds color, flavor and potent nutrients. This dish is elegant enough to serve to guests, but if you buy frozen shrimp, it can be a budget-friendly dinner any day of the week.

Get the Shrimp Asparagus Pasta recipe.

7. Air Fried Toasted Ravioli with Fresh Green Sauce

You can use Nutrisystem Bistro-Style Toasted Ravioli to create a spring-flavored meal that’s worthy of your favorite local Italian restaurant. In the air fryer, the ravioli become crispy on the outside and gooey on the inside. They’re dressed with a green pesto sauce made from zucchini, spinach, basil and onions, plus Parmesan and cream cheese.

Get the Air Fried Toasted Ravioli with Fresh Green Sauce recipe.

8. Seafood Pasta Salad

Seafood and pasta together make a meal that feels light yet is truly filling. We prepare this chilled salad with imitation crab, a paste made from shredded pollock or other white fish that’s blended to have a taste and texture similar to real crab meat, but costs less. You can use real crab, if you prefer. Whichever you choose, the seafood is paired with hardboiled eggs for even more protein, plus whole wheat elbow macaroni, bell peppers, carrots, red onions, celery and fresh parsley. The ingredients are tossed with a dressing featuring Greek yogurt, Dijon mustard and white wine vinegar for a tangy, zesty flavor.

Get the Seafood Pasta Salad recipe.

9. Green Mac and Cheese

We took a classic family favorite and made it even better with more nutritious ingredients while keeping everything that you love about it. We use whole wheat macaroni and top it with a rich sauce made with low-fat cheese and almond milk. Spinach, broccoli and spiralized zucchini add fiber, key nutrients and color to the dish. Serve it once and it is sure to become a hit in your household.

Get the Green Mac and Cheese recipe.

10. Garlic Parmesan Shrimp Gnocchi

Succulent shrimp, sweet peas and tender pasta offer you a satisfying contrast of flavors and textures. This dish starts with whole wheat gnocchi, which are plump, soft dumplings made from potatoes. They’re tossed with the shellfish, peas and fresh spinach in a quick sauce of Parmesan cheese, cream cheese and lemon juice. This dish may seem too decadent for you when you’re eating for weight loss, but rest assured, it has been approved by Nutrisystem dietitians!

Get the Garlic Parmesan Shrimp Gnocchi recipe.

11. Spring Beet Orzo Risotto

Beets are at their peak of freshness in spring. They infuse this dish with their brilliant hue and naturally sweet, earthy taste. The beets are roasted and then pureed to create a smooth sauce, which is mixed with the cooked orzo, onions, olive oil and balsamic vinegar. A few dollops of creamy goat cheese and a sprinkling of toasted almonds on top complete the dish.

Get the Spring Beet Orzo Risotto recipe.

12. Healthy Lemon Chicken Piccata

The traditional Italian piccata dish is made with veal, but we prefer using chicken breast, which can be as tender as veal but is lower in saturated fats and less expensive. After the chicken is breaded and sauteed for a crispy outside, it is coated in a light, flavorful sauce made with chicken broth, lemon juice, garlic cloves, capers and a little Greek yogurt for creaminess. Serve it with your choice of pasta and a non-starchy vegetable to create a balanced Flex meal.

Get the Healthy Lemon Chicken Piccata recipe.

13. Creamy Avocado Pasta with Vegetables

“Primavera” is Italian for “spring” and this version of pasta primavera is as delicious as the classic and even more nutritious. The whole wheat pasta, cherry tomatoes and asparagus tips are tossed in a creamy, flavorful sauce made with avocado, olive oil, lemon juice and garlic. If you and your family don’t care for tomatoes or asparagus, you can substitute any veggies you like, such as mushrooms, zucchini and bell peppers.

Get the Creamy Avocado Pasta recipe.

14. Artichoke and Chicken Pasta

Take a popular Nutrisystem meal, Artichoke and Spinach Stuffed Chicken Breast, pair it with pasta and make a complete and balanced dinner. Cook up any whole wheat pasta you like and toss it with two spring vegetables, fresh artichokes and spinach, plus light cream cheese. Top it with your chicken breast and a sprinkle of parmesan cheese.

Get the Artichoke and Chicken Pasta recipe.

15. Lemon Ricotta Pasta 

Indulge in a delightful dish of al dente whole grain spaghetti coated in a creamy mix of ricotta and parmesan, complemented by a burst of lemon zest and a hint of garlic and black pepper. Elevate your meals with this luxurious Lemon Ricotta Pasta recipe, showcasing the art of combining simple, wholesome ingredients for a flavorful weeknight dinner.

Get the Lemon Ricotta Pasta recipe.

16. Penne Pasta Primavera

Celebrate nature’s bounty with our delicious Penne Pasta Primavera recipe! Embrace spring’s freshness with whole grain penne pasta and a variety of colorful vegetables, all infused with the zesty flavor of lemon, Italian seasoning and parmesan cheese. A delightful dish to savor at your dinner table!

Get the Pasta Primavera recipe.

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The Best Green Smoothies for Weight Loss: Sip Your Way to Delicious Success

Green smoothies have become a fan favorite among healthy eaters for good reason. In just a few minutes, you can whip up a convenient and delicious drink loaded with nutrition.

However, not all green smoothies are created equal when it comes to supporting your weight loss goals. Some recipes may unknowingly add extra fat, sugar and calories, pushing the scales in the wrong direction.

In this article, we’ll dive into the potential health benefits of green smoothies and provide you with essential tips for making the best green smoothies for weight loss.

Green Smoothie Benefits for Weight Loss

What sets green smoothies apart from regular smoothies is their inclusion of dark leafy green veggies, such as spinach or kale. This addition gives them their vibrant green color and provides a low-calorie nutritional boost that supports your weight loss efforts.

Some of the weight loss benefits of green smoothies include:

• Convenience and taste: With just a few simple ingredients and less than 10 minutes of work, green smoothies make an easy and nutritious meal or snack.
• Boost of fiber: Thanks to the whole fruits and veggies blended into these smoothies, you get a healthy dose of fiber that keeps hunger at bay. Additionally, fiber aids in digestive health, reducing bloating and discomfort.
• High in protein: By adding ingredients like non-fat Greek yogurt, almond butter or peanut butter to your green smoothies, you can increase your protein intake. Protein is essential for supporting lean muscle mass, keeping your metabolism firing and ensuring you feel satisfied.
• Increases fruit and veggie intake: Green smoothies often contain two to three servings of fruits and vegetables. Research consistently shows that higher fruit and veggie intake is linked to healthier weight management.
• Improves hydration: Staying hydrated is important for weight loss success, and green smoothies can help you achieve that by providing a refreshing and hydrating boost, reducing false hunger signals.

Best Ingredients for Healthy Green Smoothies

Another great benefit of green smoothies is their versatility, allowing you to create the perfect blend for your nutrition goals and taste preferences. But it’s essential to start with the right ingredients.

Here’s a fool-proof formula for building your perfect healthy green smoothie.

• Pick your greens. Spinach and kale are the most popular, but beet greens, collards, swiss chard and celery are also excellent choices.
• Add some fruit. Mango, pineapple, banana, apple, mixed berries and peaches all blend well into green smoothies.
• Boost your protein: Non-fat Greek yogurt and protein powders are excellent additions to amp up the protein in your green smoothie, so you feel full and satisfied. Nutrisystem Shake Mix provides 15 grams of protein and six grams of dietary fiber.
• Choose a liquid: Unsweetened almond milk, light coconut milk, coconut water and tap water all help ingredients blend into a smooth consistency without adding many calories.
• Experiment with extras: Flaxseed, matcha powder, chia seeds, hemp seeds, peanut butter powder, cocoa powder, vanilla extract and mint extract are just a few low-calorie add-ins you can experiment with to boost flavor and nutrition.

5 Tips for Making the Best Green Smoothies

Once you have your ingredients on hand, follow these simple tips to create smooth, satisfying and nutritious green smoothies for weight loss:

1. Use a good blender: Invest in a high-quality blender to ensure a smooth and consistent texture.
2. Layer your ingredients: Place leafy greens at the bottom of the blender with your chosen liquid to ensure even blending and avoid pieces getting stuck to the sides. You may try blending the liquid and the greens first, then add the remaining ingredients.
3. Use frozen bananas: Freeze bananas ahead of time. They’ll add a rich creaminess to your smoothie.
4. Freeze greens in bulk: Buy and freeze leafy greens in bulk to ensure you always have fresh ingredients on hand.
5. Adjust liquid as needed: Add more liquid until you achieve the desired consistency of your smoothie. If you’re worried about adding calories, just add plain water until you get to your preferred consistency.

5 Easy Green Smoothie Recipes for Weight Loss

Ready to get blending? Use these green smoothie combinations for inspiration. Each is under 300 calories and is easily customizable to suit your preferences.

1. Basic Green Smoothie

• 2 cups fresh spinach or kale leaves (stems removed)
• 1 ½ cups unsweetened almond milk
• 1 cup frozen fruit of choice
• 1 medium frozen banana
• Ice cubes (as needed)

Approximate Nutrition Info: 260 calories, 50 grams carbs, 4 grams fat, 6 grams protein, 8 grams fiber

On Nutrisystem, Counts As: 2 SmartCarbs, 2 Vegetables and 1 ½ Extras

2. Protein-Packed Green Smoothie

• 1 cup spinach leaves
• 1 cup unsweetened almond milk
• 1 frozen banana
• 1 cup frozen mixed berries (blueberries, raspberries or strawberries)
• ½ cup plain non-fat Greek yogurt
• ½ tsp. vanilla extract
• 1 tsp. honey
• Ice cubes (as needed)

Approximate Nutrition Info: 290 calories, 50 grams carbs, 3 grams fat, 15 grams protein, 9 grams fiber.

On Nutrisystem, Counts As: 2 SmartCarbs, ½ PowerFuel, 1 Vegetable and 2 Extras

3. Matcha Green Smoothie

• 1 tsp. matcha powder
• 1 cup fresh spinach leaves
• 1 ½ cups unsweetened almond milk
• ½ frozen banana
• ½ cup frozen pineapple chunks
• 1 tsp. honey or maple syrup
• Ice cubes (as needed)

Approximate Nutrition Info: 244 calories, 50 grams carbs, 3 grams fat, 3 grams protein, 6 grams fiber.

On Nutrisystem, Counts As: 1 SmartCarb, 1 Vegetable and 2 ½ Extras

4. Vegan Green Smoothie

• 1 cup fresh spinach leaves
• 1 cup unsweetened almond milk
• ½ frozen banana
• 1 cup chopped mango (fresh or frozen)
• 1 Tbsp. powdered almond butter
• 1 Tbsp. flaxseeds
• Ice cubes (as needed)

Approximate Nutrition Info: 290 calories, 40 grams carbs, 9 grams fat, 10 grams protein, 10 grams fiber

On Nutrisystem, Counts As: 1 ½ SmartCarbs, 1 ½ PowerFuels, 1 Vegetable and 1 Extra

5. Nutrisystem Banana Chocolate Green Smoothie

• 1 cup spinach leaves
• 1 ½ cups unsweetened almond milk
• 1 medium frozen banana
• 2 scoops Chocolate Nutrisystem Shake Mix
• ½ tsp. vanilla extract
• Liquid stevia, to taste
• Ice cubes (as needed)

Approximate Nutrition Info: 280 calories, 40 grams carbs, 6 grams fat, 19 grams protein, 11 grams fiber.

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 1 Vegetable, 1 ½ Extras

3 Tips for Ordering Low-Calorie Green Smoothies: On-the-Go Options

Don’t have time to make your own green smoothies at home? When you’re in a rush and need to grab a green smoothie on-the-go, keep these tips in mind to choose a low-calorie option:

• Check the ingredients and nutrition facts: Opt for smoothies with leafy greens, fruits and minimal added sugars.
• Customize your order: Don’t be afraid to customize your smoothie to suit your preferences and nutritional goals.
• Watch the size: Consider ordering a smaller size or sharing a larger smoothie to keep the calories in check.

Summing it Up

Green smoothies are more than just a trendy drink; they are a powerful ally in your weight loss journey. These satisfying drinks are packed with nutrition, convenience and endless flavor possibilities to support your health goals.

Remember, making healthier choices doesn’t have to be complicated; it just takes a little ingredient know-how. If you need some help, Nutrisystem has many convenient meal and snack options that you can count on to provide the right ingredients to help you reach success. Get started with a weight loss plan today!

References

• Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435. Published 2013 Apr 22. doi:10.3390/nu5041417
• Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108 Suppl 2:S105-S112. doi:10.1017/S0007114512002589
• Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018;10(11):1626. Published 2018 Nov 2. doi:10.3390/nu10111626

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Love Your Body: 5 Tips for a Healthy Valentine’s Day

With so much emphasis on love around Valentine’s Day, we’d like to suggest that you turn your love inward and think about some ways that you can love yourself and your body. Whether you are just starting out with a healthier lifestyle or you’ve been at it for a while now, you likely know that the journey has its ups and downs.

But no matter what life throws your way, you deserve to treat yourself well. Oftentimes, that means not being so hard on yourself. When you make a mistake, accept it, learn from it and move on. Don’t dwell or allow yourself to spiral out of control. You can always get back on track.

It’s time to give yourself some credit and show a little love to the body that has gotten you this far in your journey. To help you shift your focus toward loving your body and doing good for you, we’ve rounded up some fun tips for a healthy Valentine’s Day.

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Show yourself some love this Valentine’s Day with these five healthy tips:

1. Crush your chocolate cravings.

While chocolates might be the quintessential Valentine’s Day treat, there is a way to get your chocolate fix without totally derailing your diet with a heart-shaped box of sugar-packed sweets. The Leaf Weight Loss Blog is filled with nutritious and delicious chocolate recipes, such as our Flourless Chocolate Raspberry Cake. You could also satisfy your sweet tooth in a healthful way with one of these healthy chocolate snack hacks!

Nutrisystem offers a variety of chocolate treats on our snack menu that are both tasty and weight loss-friendly. We’re totally crushing on our Chocolaty Fudge Bar, Chocolate Flavored Pretzels and Chocolate Brownie Sundae.

2. Cook dinner at home.

Instead of making a reservation with your V-day date, why don’t you consider cooking a meal together at home? It can be romantic and fun to prepare an entrée and share it cozily at the dinner table. You can still light candles and even dress up if you want. Take a look at the recipe section on The Leaf for a wide range of meals that fit into your Nutrisystem program.

By cooking at home, you’ll save money, fat and calories. Many restaurants tend to use more oils, sugar and salt in their food preparation. This can cause a single meal to provide most or all of your total recommended daily calories. The fact is that you could make a much healthier version of the same meal at home.

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3. Make wise choices.

Of course, if dining out is one of your favorite things about the holiday, there are ways to do it that won’t totally set you off track. For instance, you can plan ahead by researching restaurant menus online so that you’ll be able to make a smart choice. Look for veggie-based dishes or lean meats that are grilled or baked. Avoid fried foods and meals with creamy sauces.

Keep your portion sizes in check by splitting an entrée with your date or immediately boxing up half of it before you even start eating. You can find many other smart tips for dining out right here on The Leaf! Take a look at the Nutrisystem Dining Out Guide so that a dinner out doesn’t derail your healthy eating plan.

4. Get your heart pumping.

If you want to show your heart some love this Valentine’s Day, then you should get it pumping with a fun activity that you enjoy. Whether it’s cycling, going for a jog, doing yoga or walking with a friend, choose something that you love to do so that it’s fun and rewarding.

If you’re paired up this holiday, you might consider trying out a partner exercise. Just do a quick internet search for a “couple’s workout” and you’ll discover many great ideas to strengthen both your body and relationship. Of course, if you’re rocking it single this V-day, you can still love yourself and your body by getting that heart rate up and improving your cardiovascular health.

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5. Spread the love.

Taking care of your mind and spirit is incredibly important and something that you might be thinking about this Valentine’s Day. Why not share the love this February by making a date with a local volunteer organization? Donating your time and effort to serve those in need is the perfect way to give back to others. Whether it’s handing out meals at a soup kitchen, organizing shelves at a local food pantry or even taking shelter dogs for a walk, you’ll feel good about spreading love to others in the community—and you’ll make a difference in their lives, too.

The post Love Your Body: 5 Tips for a Healthy Valentine’s Day appeared first on The Leaf.

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