Winter is here, and with it comes a variety of delicious, nutrient-packed superfoods that can help you stay on track with your weight loss journey—even during the holidays. Whether you’re cozying up by the fire or meal-prepping for the week, you can fuel your body while embracing the season’s flavors. Here’s your guide to the best winter superfoods and how they can help boost your wellness transformation.
Winter Squash
Butternut, acorn, and spaghetti squash are nutrient-dense, low-calorie options perfect for the colder months. Packed with dietary fiber, they keep you full longer and have a natural sweetness, making them an excellent alternative to sugary side dishes.
Spaghetti Squash Bolognese – GLP Elite™
Ingredients:
- 1 cup cooked spaghetti squash
- 3 oz. lean ground turkey
- ¼ cup marinara sauce
- Fresh basil, to taste
Marinara Sauce Ingredients
- 4 large tomatoes
- 1 cup chicken or vegetable broth
- 1 6 oz. can tomato paste
- 2 cloves of garlic, crushed and minced
- 2 Tbsp onion, minced
- 1 Tbsp dried basil
- 1 tsp dried oregano
- Salt and pepper, to taste
- Cayenne pepper, to taste
- Pinch of marjoram
Directions:
- Puree the marinara sauce ingredients in a food processor. Add the spices and heat in a saucepan. Allow to slow cook for 30 minutes to an hour.
- Preheat the oven to 375°F and cut the spaghetti squash in half. Scoop out seeds.
- Place the squash cut side down on a baking sheet lined with parchment paper. Roast for 30-40 minutes or until tender.
- While the squash is roasting, cook the ground turkey in a non-stick skillet over medium heat until fully cooked.
- Add the marinara sauce to the skillet and simmer for 5 minutes.
- Scrape the spaghetti squash with a fork to create “noodles.” Top with turkey marinara and fresh basil.
Recipe Yields: 3 servings of protein and 2 servings of vegetables.
Sweet Potatoes
Sweet potatoes are a winter staple that can support weight loss due to their high fiber content and low glycemic index. They provide sustained energy and prevent blood sugar spikes that lead to cravings. Swap traditional mashed potatoes for mashed sweet potatoes or bake them as fries for a healthy twist on a classic comfort food.
Sweet Potato Breakfast Bowl – GLP Elite™
Ingredients:
- ½ cup roasted sweet potato, cubed
- 3 egg whites, scrambled
- 2 tsp chia seeds
Directions:
- Preheat the oven to 400°F. Peel and cube the sweet potato.
- Toss the cubes in a small amount of non-stick spray and roast for 25 minutes, flipping halfway.
- Scramble the egg whites in a non-stick skillet over medium heat.
- Combine roasted sweet potato and scrambled egg whites in a bowl. Sprinkle it with chia seeds.
Recipe Yields: 1 serving of protein, 1 serving of complex carbs, and 2 servings of fat.
Pomegranates
Pomegranates are rich in antioxidants and a fantastic source of fiber, making them a nutritious addition to your diet. Their naturally sweet yet tangy flavor pairs beautifully with salads, yogurt, or oatmeal.
Pomegranate Yogurt Parfait – GLP Elite™
Ingredients:
- 1/3 cup non-fat Greek yogurt
- 4 Tbsp pomegranate seeds
- Pinch of cinnamon
Directions:
- Spoon half of the yogurt into a small glass or bowl.
- Add 1 Tbsp pomegranate seeds and sprinkle with cinnamon.
- Layer the remaining yogurt and top with the rest of the pomegranate seeds and a final sprinkle of cinnamon.
Recipe Yields: 1 serving of protein and ½ a serving of fruit.
Brussels Sprouts
Brussels sprouts are a delicious side dish and a weight loss-friendly food. These mini cabbages are fiber-rich and low in calories, making them ideal for filling up without overindulging.
Garlic and Herb Roasted Brussels Sprouts – GLP Elite™
Ingredients:
- 1 cup Brussels sprouts (halved)
- 1 tsp olive oil
- ½ tsp garlic powder
- ¼ tsp smoked paprika
- ¼ tsp dried thyme
- Pinch of salt and pepper
Directions:
- Preheat the oven to 400°F. Wash and halve the Brussels sprouts.
- Toss the Brussels sprouts in olive oil until evenly coated.
- Mix garlic powder, smoked paprika, thyme, salt, and pepper in a small bowl. Sprinkle the seasoning mixture over the Brussels sprouts and toss to coat.
- Spread the seasoned Brussels sprouts in a single layer on a baking sheet lined with parchment paper.
- Roast for 20-25 minutes, stirring halfway through, until the sprouts are tender and slightly crispy on the edges.
Recipe Yields: 2 servings of vegetables and 1 serving of fat.
Beets
Beets are an excellent winter root vegetable known for their detoxifying properties and ability to improve blood flow. They are low in calories and high in fiber, which aids in digestion and weight loss. Add them to salads, roast them as a side, or blend them into a smoothie for a nutrient-packed boost.
Roasted Beet and Citrus Salad – GLP Elite™
Ingredients:
- ½ cup roasted beets, diced
- 1 orange, segmented
- 1 Tbsp chopped fresh parsley
- ¼ cup cucumber, diced
- Pinch of salt and pepper
Directions:
- Preheat the oven to 375°F. Wrap the beets in aluminum foil and roast for 45-60 minutes, or until tender when pierced with a fork. Allow them to cool, then peel and dice them into small cubes.
- Peel and segment the orange, removing any seeds.
- Combine the diced beets, orange segments, cucumber, and parsley in a medium bowl.
- Season with a pinch of salt and pepper and toss gently to combine.
Recipe Yields: 1 serving of complex carbs and 1 serving of fruit.
Ginger
Ginger is a warming spice that can boost metabolism and aid digestion, making it a must-have for winter weight loss. Brew ginger tea to curb your appetite and soothe your stomach after meals. Its anti-inflammatory properties also benefit overall health during the colder months.
Ginger Stir-Fry Veggies – GLP Elite™
Ingredients:
- ½ cup broccoli florets
- ½ cup sliced bell peppers
- ¼ cup sliced carrots
- 1 tsp olive oil
- 1 tsp fresh ginger (grated)
- 1 tsp soy sauce or liquid aminos
- Pinch of salt and pepper
Directions:
- Heat the olive oil in a non-stick skillet over medium heat.
- Add the grated ginger to the skillet and sauté for 1 minute until fragrant.
- Add the broccoli, bell peppers, and carrots to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
- Drizzle with soy sauce or liquid aminos, and season with a pinch of salt and pepper. Stir to coat the vegetables evenly.
Recipe Yields: 2 servings of vegetables, ½ a serving of complex carbs, and 1 serving of fat.
Dark Leafy Greens
Spinach, Swiss chard, and collard greens thrive in cooler temperatures and are packed with fiber, iron, and calcium. These greens are incredibly versatile, adding a nutrition boost to soups, stews, and smoothies. Their high water content also supports hydration, which is vital for weight loss.
Spinach and Egg Breakfast Muffins – GLP Elite™
Ingredients:
- 1 cup fresh spinach, chopped
- ¼ cup tomatoes, diced
- ¼ cup onions, diced
- 3 egg whites
- Pinch of salt and pepper
- Zero-calorie nonstick cooking spray
Directions:
- Preheat the oven to 350°F. Grease a muffin tin with non-stick spray.
- Whisk the egg whites (or egg mixture) in a mixing bowl until frothy.
- Add the chopped spinach, diced tomatoes, onions, salt, and pepper to the eggs and stir to combine.
- Pour the mixture evenly into three muffin cups, filling about three-quarters full.
- Bake for 15-20 minutes, or until the egg muffins are set and slightly golden on top.
- Let cool for a few minutes before removing from the tin.
Recipe Yields: 1 serving of protein
Ready to fuel your wellness transformation? Book an appointment today to learn how we can help you achieve your weight loss goals this season.