Good morning and Happy Thursday!

Here are 8 superfoods that you should try to include in your diet each week - they are good for the heart and tasty too!

  1. Chicken soup:  Soups have a large volume, which means they keep you full, even when they have relatively few calories. And despite the fact that liquids can be less satisfying than solid foods, research has found that hot soups, like chicken and rice, are the exception. Bonus: There's evidence that chicken soup can help you recuperate faster from a cold, too.
  2. Butternut squash:Pumpkins are high in fiber, which keeps you feeling full, as well as low in calories - just 63 per cubed cup. Butternut is also a great source of beta-carotene and vitamin C, both antioxidants that will help keep your immune system in top shape to prevent winter colds. Simply roast them to bring out their natural sweetness, or cube, steam and mash.
  3. Sweet potato:Like squash, sweet potatoes are full of fiber and immune-boosting vitamins. Sweet potatoes also far lower on the glycemic index scale than white potatoes, meaning they won't spike blood sugar as much, which can lead to fewer carb cravings later on.
  4. Oatmeal: Good ol’ porridge – there’s something about it in winter that makes you feel ok about eating breakfast in the dark (not the actual dark as the lights are on, but dark outside!).  Not only is porridge warm and comforting, it's also chockfull of prebiotic fiber, a type of fiber that selectively feeds good bacteria in your gut and may positively influence how your body stores fat, balances blood sugar, and releases hormones that control fullness and hunger.  Add flaxseeds, sunflower seeds and some frozen berries for an extra boost.
  5. Citrus fruits:Oranges, grapefruits, and clementines are loaded with belly-filling fiber and vitamin C, but their more surprising weight loss power lies in their scent. Just one whiff of citrus fruit has been shown to be calming, which can reduce the likelihood of stress eating—a common reason many put on weight over the winter period. Sniff away! (
  6. Chili: Both chili powder and fresh chilies contain capsaicin, a phytochemical known to raise metabolic rate that has been associated with reduced risk of obesity and metabolic syndrome. Read more about the benefits of chilies here -
  7. Pomegranate seeds: Pomegranate seeds are delicious, contain and good amount of fibre and low in calories. Sprinkle them on some porridge or add to your salads for a boost.
  8. Brussels sprouts: The ultimate Christmas vegetable is a powerhouse of nutrients. Just 10 sprouts deliver 6g of protein and 7g of fiber, making them one of the most filling veggies around - and all for just 80 calories! Try to avoid rolling them in butter and bacon, which obviously negates the good nutrition – leave that for Christmas dinner only!

Let me know if you have any healthy and filling recipes that you use on a cold night.