Wonderful Winter Eats
AT THE TABLE Breakfast
Whether you’re going for a walk around the block or running a marathon, providing your body with fuel and good nutrition is important to help you feel well and to help keep your blood sugars on an even keel.
Chocolate Banana Peanut Butter Smoothie
4 SERVINGS | 1 CUP
CAL 290 | FAT 6G | SAT FAT 2G | PROTEIN 11G | CARBS 50G | CHOL 10MG | FIBER 2G | SODIUM 200MG
DIETARY EXCHANGE 2 BREAD/STARCH, 1 FRUIT
1½ cups reduced-fat (2%) chocolate milk
2 tablespoons creamy peanut butter
1 medium ripe banana
2 cups vanilla nonfat yogurt
2 tablespoons sugar
1 tablespoon ground flaxseed
1. Combine milk, peanut butter, banana, yogurt, sugar and flaxseed in blender; blend until smooth.
2. Pour into four glasses.
California Omelet with Avocado
4 SERVINGS | ½ OMELET
▼ LC
CAL 145 | FAT 5G | SAT FAT 1G | PROTEIN 14G | CARBS 13G | CHOL 1MG | FIBER 4G | SODIUM 389MG
DIETARY EXCHANGE 2 VEGETABLE, 2 MEAT
6 ounces plum tomato, chopped (about 1½ tomatoes)
2-4 tablespoons chopped fresh cilantro
¼ teaspoon salt
2 cups cholesterol-free egg substitute
¼ cup fat-free (skim) milk
1 ripe medium avocado, diced
1 small cucumber, chopped
1 lemon, quartered
1. Preheat oven to 200°F. Combine tomatoes, cilantro and salt in small bowl; set aside.
2. Whisk egg substitute and milk in medium bowl until well blended.
3. Heat small nonstick skillet over medium heat; spray with cooking spray. Pour half of egg mixture into skillet; cook 2 minutes or until eggs begin to set. Lift edge of omelet to allow uncooked portion to flow underneath. Cook 3 minutes or until set.
4. Spoon half of tomato mixture over half of omelet. Loosen omelet with spatula and fold in half. Slide omelet onto serving plate and keep warm in oven. Repeat steps for second omelet with remaining half of egg mixture. Serve topped with avocado and cucumber; garnish with lemon wedges.
Berry Oatmeal with Vanilla Sweet Cream
4 SERVINGS | ½ CUP OATS, ½ CUP SWEET CREAM, ½ CUP BERRIES
▲ FI | ▼ LF | ▼ LS
CAL 150 | FAT 2G | SAT FAT 1G | PROTEIN 5G | CARBS 30G | CHOL 8MG | FIBER 5G | SODIUM 120MG
DIETARY EXCHANGE 1 BREAD/STARCH, 1 FRUIT, ½ FAT
2 cups water
1 cup quick-cooking oats
4 tablespoons pourable sugar substitute*
½ teaspoon ground cinnamon
⅛ teaspoon salt
¾ cup fat-free half-and-half
½ teaspoon vanilla extract
½ teaspoon almond extract
1½ cups fresh or frozen blueberries, thawed
½ cup fresh or frozen raspberries, thawed
Bring water to a boil in large saucepan over high heat. Stir in oats, then reduce heat to medium and cook, uncovered, 2 minutes or until thickened. Remove from heat, stir in 1 tablespoon sugar substitute, cinnamon and salt.
