Recommended Dairy Servings
The recommended servings for dairy based foods for the 1200 calorie diet is 2 cups. Let's see what delicious meals we can create with this healthy food group, shall we?
Sweet Potato Soup
The Recipe Ingredients
2 cups of skim ore reduced fat milk
3-4 medium sized sweet potatoes or yams
1 teaspoon of ground cinnamon
1 teaspoon of imitation vanilla or extract
1/2 cup of granulated table sugar
1 Tablespoon of reduced fat margarine
salt, just a dash or two
This soup recipe is mighty good and has a sweet, nutty flavor. The texture is very velvety. While you can use substitutes for the sugar, we prefer the real deal. If you prefer, use the substitute; doing such will trim the caloric values by about 400.
Start by preparing the sweet potatoes in the microwave. Cook until they are fork tender. Allow to cool until they can be comfortably peeled. Mash the flesh with a fork then transfer to a medium sized pot. Add the remaining ingredients and stir well to incorporate.
For an even smoother soup, place the mixture through a food processor before heating. Be sure that the sweet potatoes are cooked thoroughly for easiest mashing. If not, there may be more chunky bits to the completed recipe.
Start by halving the kcals contained in regular milk by using skim or reduced fat instead. If you enjoy puddings, this will certainly skinny them up!
Speaking of pudding, the next time that you visit the market check out the tiny varieties of cookies. While the regular size range from fifty kcals and up, the smaller ones contain as few as 20 each.
Gingersnaps go lovely with vanilla pudding - and also with butterscotch and rice pudding.
Or, if you're in the mood for a low calorie banana pudding recipe that's very quick and easy to prepare - and that will work in conjunction with your diet, try adding the small vanilla wafer cookies to reduced fat instant banana or vanilla pudding. Tuck in fresh slices of banana and serve with light whipped cream.
While we made use of the nutritious sweet potato in our recipe above, almost any fresh vegetable will work in creating quick, hearty soups. White potato substitutes excellently for the sweet variety. Or, try using pumpkin or butternut squash. Yum!
In the mood for chocolate milk? Rather than the thick, super rich and high caloric syrups, try using the unsweetened cocoa powders. They are available in dark, milk and Dutch chocolate flavors. Add a bit of water to the powder to create a smooth paste, then add to a cup of ice cold skim milk. A spoon or two of sugar will add a sweet kick.
For a decadent rice pudding recipe, use French vanilla sugar reduced instant pudding. If using the small box, add 1 cup of steamed and drained white rice to the pudding. Either instant or whole grain long cooking rice will work nicely. Add a teaspoon of ground cinnamon and just a pinch of freshly ground nutmeg.
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