Mission Delivery: Meal Planning and Fitness Edition
You Are in Charge of Your DIET!
Week 5: Breakfast Choices
Whole Wheat pizza and Power Granola
Whole Wheat Pizza
1 teaspoon light margarine
2 small green onions, finely chopped
2 small button mushrooms, sliced
½ small red bell pepper, diced
½ cup egg substitute
2 tablespoons fat-free milk
1 whole-wheat or multigrain English muffin, split in half
¼ cup low-fat shredded Colby and Monterey Jack cheese mixture
1 small tomato, seeded and chopped
- Preheat the oven to 375 degrees F.
- In a small nonstick skillet, heat the margarine over medium heat until melted, swirling to coat the bottom. Cook the green onions, mushrooms, and bell pepper over medium-high heat for 3 minutes, or until tender, stirring frequently.
- In a small bowl, whisk together the egg substitute and milk. Pour over the vegetables. Reduce the heat to medium. Cook without stirring until the mixture begins to set on the bottom and around the edge. As it sets, push the mixture toward the center of the skillet and tilt the skillet so the uncooked portion flows to the edge and all the egg substitute is fully cooked, 3 to 4 minutes. (A rubber scraper works well for this.)
- Put the English muffin halves with the cut side up on a baking sheet. Sprinkle each with 1 tablespoon Colby and Monterey Jack mixture. Spoon the egg mixture over the cheese. Top with the remaining cheese. Sprinkle with the tomato.
- Bake for 5 to 8 minutes, or until the cheese is melted
1 cup unsalted chopped cashews
1 cup unsalted raw pumpkin seeds (pepitas)
1 cup unsalted chopped pecans
1 cup unsalted sunflower seeds
1 cup old fashioned oats
¼ cup natural peanut butter
¼ cup canola oil
¼ cup Splenda Brown Sugar Blend
- Preheat an oven to 300 degrees.
- Line a baking sheet with parchment paper or foil. Coat with non-stick cooking spray and set aside.
- In a bowl, combine cashews, pumpkin seeds, pecans, sunflower seeds and oats. Set aside.
- In the microwave, melt peanut butter, oil, and Splenda Brown Sugar together. Stir to combine.
- Pour peanut butter mixture over oat mixture and stir to coat.
- Spread granola in a packed, single layer onto prepared baking sheet. Bake for 40-45 minutes, stirring every 10 minutes to ensure even browning.
- Remove from oven and let cool completely. Break up granola and store in an air-tight container.
Week 5: Fitness
Have you thought about your fitness regime? This week start thinking about how much time you can dedicate to doing physical activity. In the weeks to come we will have more fitness tips for you in addition to sample meal plans and help with reading a food label. For more information about Mission Delivery and how you can get involved as a volunteer please visit our website at http://www.diabetes.org/inmycommunity.
-Your Mission Delivery Team