Kumquats
The sweet rind offsets a tart interior making these gems a zingy treat. “At only 13 calories a piece, you can pop a generous handful and still have a low-calorie snack,” says Tracy Cherry, RD, CDN at the University of Rochester Medical Center. Also try tossing in salads for color and a burst of flavor.
Oranges
Don’t just think navels. Tangerines, mandarins, clementines and cara caras (our seasonal favorite) are rich in Vitamin C too. Cherry suggests swapping your morning OJ for a whole orange. “It has more fiber and takes longer to eat than the juice, to help you feel full on fewer calories.” That’s 45 calories per orange, to be precise. Clementines are the perfect snack: small, easy to peel and pop, with soluble fiber that “breaks down upon digestion and forms a gel to stabilize your blood sugar levels,” says Sophie Pachella, an ACE-certified weight-loss expert and founder of sophieyogurt.com. You can also try throwing in a few slices of the orange family in with your winter vegetables or stews to boost their flavor.
Grapefruit
Starting your meal with half a grapefruit (50 calories) means you’ll eat fewer calories overall, studies show. “Grapefruit reduces insulin levels; and the smaller the insulin spike after meals, the less likely your food is stored as fat,” says Pachella. For a spicy spin on this citrus powerhouse, mix with cilantro and chili peppers for a salsa you can use on top of fish, salads or chicken.
Persimmon
It may look like a tomato, but this exotic winter fruit packs a sweet, cinnamon-clove flavor that adds character to any dish, especially of the Asian persuasion. Its rich flavor also makes it a great dessert for only 118 calories.
Mango
This “super fruit” scores high marks for nutrients and fiber that promotes fullness. Use fresh slices for garnish on oatmeal, add to your favorite stir-fry dish, or mix with spinach for a vibrant low-cal salad. “If they’re soft to the touch, they’re ready to eat,” says Cherry, “and eating them warm intensifies the sweetness.” So, try throwing them in a sauté. Adding a squirt of lime and a few dashes of salt and cayenne pepper also make it a great snack.
Cabbage
Cool weather brings out the “frost-kissed sweetness” of this fiber-rich and versatile veggie. Use as a low-cal wrap for lunch (blanch before rolling for a bit more malleability) or steam wedges and drizzle with flavored oil (think truffle, tarragon or thyme) for a snack. If a dinner option is what you’re craving, try tossing shredded cabbage into a stir-fry.
Carrot
A crunchy stick dipped in hummus is a great go-to snack -- but also try roasting, steaming or sautéing your carrots for hearty side dishes that won’t bust your belt. “Replacing some of the meat on your dinner plate with veggies like carrots will help you cut calorie intake” without going hungry, says Cherry.
Celeriac
The “ugly duckling” of root vegetables, celeriac has a knobby exterior disguising smooth white flesh that can be mashed, roasted or pureed like a potato, but with fewer calories and a more satisfying, smoky flavor. “Mash like you would cauliflower, or roast to bring out its sweetness,” says Cherry. Cooked with potatoes, broth and a hearty protein like lamb or pork, it makes a delicious, warming stew. Or, for a sweet crunch, shred and toss in a salad.
Winter Squash
Kabocha, acorn, delicata are among the many varieties of winter squash that deliver a medley of flavors that are both low in calories and high in fiber. Puree with cinnamon and a few drops of maple syrup for a guiltless dessert, suggests Pachella. For an added weight-loss boost, scoop and roast the seeds, which contain the “good” monounsaturated fat that can help burn calories.
Sunchoke
This brown nub resembles small pieces of fresh ginger, with a sweet nutty flavor that complements soups. It’s rich in both fiber and prebiotics, which stimulate the growth of “good” bacteria in the digestive system to safeguard intestinal health and keep you regular. Its high potassium levels also aid muscle contraction and electrolyte balance to boost the fat-burning power of your workouts, says Pachella.
Jicama
This crunchy cousin of the sweet potato can be eaten raw like the sunchoke (sliced onto salads, chopped into salsa or shredded in cole slaw), sautéed with other veggies or simmered in stews. It’s got plenty of Vitamin C to keep winter colds at bay.
Black Kale
Spicier than the green variety, black kale is loaded with nutrients (including infection-fighting Vitamin A) and fiber. Sprinkle with salt and olive oil, then bake into chips that will slake your salt craving for only 35 calories per cup.
Broccoli Rabe
This fiber-rich green is a super source of Vitamin A and calcium, which has been shown to help torch abdominal fat, says Pachella. Sautee with garlic or blanch in salt water (to cut bitterness) before steaming into a healthy side dish.
Brussels Sprouts
A filling helping of 10 sprouts is just 45 calories. And these mini cabbages can help fight cancer and lower cholesterol. Toss steamed ones with sea salt, pepper and chopped garlic; or roast in olive oil until the leaves begin to blacken.
Swiss Chard
With more than three dozen antioxidants and nutrients, Swiss chard has a flavonoid (a plant pigment that keeps blood vessels healthy and fights free radicals, inflammation and possibly even cancer) that works to stabilize blood sugar and “cut down cravings for simple carbs, leading to less fat storage and helping you obtain optimal weight,” Pachella explains. Chard makes for a great side. But for a quick, waist-friendly, more-filling meal, sauté with olive oil and garlic, add chopped green olives, and sprinkle parmesan and chickpeas for protein. Because the stems require more time to cook than the leaves, Cherry advises separating the two parts and sautéing the stems for a minute before adding the rest of the ingredients.
Radish
“Radishes may be small,” says Pachella, “but they’re packed with fiber and water to fill you up.” And their peppery bite can counter the boredom of bland diet food. “To tame the spice, cook them,” says Cherry. “I also enjoy them julienned and added to cole slaw for spice, crunch and color.”
Fennel
Crunchy and slightly sweet, fennel has a refreshing licorice flavor that can help quell your candy craving. Plus, “it reduces inflammation and bloating; and helps in the metabolism of fats and sugars -- helping them to be burned as energy, rather than stored as body fat,” says Pachella. Toss in soups and salads, sauté with onions in oil or chop and slip in a sandwich.
Onion
“Onions are fabulous for weight loss because they contain chromium, a mineral that helps cells respond to insulin and stabilize blood glucose levels to ease cravings,” says Pachella. There’s always onion soup but you can also rely on them to season almost any dish -- from casseroles to stir-fries. “Roasting onions along with other vegetables will mellow them out and give them a sweeter flavor while retaining their crunch,” says Cherry. If they bring you to tears, cut them under cold running water.
Leeks
Leeks contain iron and calcium, which is “linked to lower abdominal fat” in some women, says Pachella. “Pureed leeks make soups taste richer without adding calories, which gives you a filling and healthy lunch to warm you through the winter months.” They also make a great broth by themselves. Cherry’s favorite recipe: sautéing leeks and chopping potatoes to make crunchy, low-cal hash browns. If you find this low-cal veggie a little tricky to clean, try soaking them in cold water for 15 minutes.
Potato
“Potatoes have gotten a bad rap due to the low-carb craze, yet they can actually aid with weight loss,” says Pachella. “They contain both soluble and insoluble fiber that can lower ‘bad’ cholesterol while slowing digestion.” A baked potato topped with tuna clocks in at a mere 250 calories, for a healthy mid-day meal that will keep you full till dinner. Eat with the skin for a fiber boost. Which spud’s for you? “The Yukon Gold type is great for mashing because its yellow tinge makes it look as if there’s butter,” says Cherry -- a treat for the eye and the waist.
Collard Greens
Have a generous serving for a healthy dose of fiber, calcium and immunity-boosting Vitamin C and A -- all under 50 calories. Simmer in seasoned water till wilted, or sauté with onions.
Endive
These little guys are low in calories and also pack a punch of Vitamins A and C; potassium, calcium, iron and fiber. You see them most in salads but you can cook them too. Try slow-cooking them or throwing them in soups.
Frisee
Like endive, frisee is the foundation of a hearty, filling salad that can satisfy the fiercest appetites for the fewest calories. Try mixing with toasted walnuts and oil.
Escarole
High in fiber, low in calories, “escarole can bulk up soups and casseroles to help you lose weight,” says Pachella. Enjoy with white beans to round out a fiber-rich meal. “Beans and greens are always a great, fat-fighting combo,” says Cherry.
Radicchio
Crisp and peppery, this rich red chicory adds zing to salad, especially when combined with other greens. Or, broil till brown and crisp to make a toasty “bed” for sausage or steaks. “The high fiber content keeps you feeling satiated,” says Pachella. “It’s also full of minerals linked to reduced storage of body fat.”
Spinach
When it comes to weight loss, fiber is your friend -- and spinach offers twice as much fiber as other greens, according to Pachella. Plus, its antioxidants can promote increased energy levels on sluggish days. If nibbling the raw stuff doesn’t excite you, try it sautéed with garlic and olive oil. You can even throw in some pine nuts for good measure -- the leaf itself is so low-cal, you can afford a little healthy fat.
Arugula
“This peppery green pairs well with other greens for a vibrant salad,” says Cherry. It packs a nutritional crunch with only two (yup, two) calories per serving, so feel free to pile it on the plate! You know it served raw but it also works great on pizza and with pasta.
Parsnip
Don’t know what to do with the "white carrot?" Try it roasted with herbs and other root veggies to bring out its earthy best. They can also be used as a general substitute for the potato -- try mashing, throwing in stews or making soup. “Parsnips are higher in soluble fiber than potatoes, which helps keep blood sugar on an even keel to prolong digestion and stave off hunger,” says Pachella.
Turnip
It can bulk up a stew or make a rib-sticking side dish at only 45 calories a serving, thanks to its abundant fiber and water. “Don’t throw away the greens,” Pachella adds; “they have excellent health benefits too, and taste great sautéed with olive oil and lemon juice.”
Rutabaga
It’s sweet, nutty and rich in nutrients: “a very good source of fiber, potassium and manganese,” says Pachella. Serve it pureed or cut into strips and oven-baked to replace French fries.
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