2200 Calorie Diet: How Many Servings of
For the 2200 Calorie Diet, the Vegetable Group daily serving recommendation equals 3 cups.
1/2 cup of roasted parsnips
1/2 cup of cooked leafy greens such as Swiss chard
1/2 cup of boiled turnip
While steamed, boiled, grilled and pan roasted vegetables all make excellent modes for locking in essential vitamins and minerals, they can also be mixed with other foods to create luscious recipes.
Here are two of our favorites featuring the incredible pumpkin. The pumpkin bread recipe has quite a number of recipe ingredients involved in the mix - but it is well worth the time and effort. What a wonderful, delightful treat for cold weather, as well as for those joyous holidays and damp evenings in autumn. Now who wants a cocoa?
2 cups of bread flour plus 1/4 teaspoon of baking soda and 1 Tablespoon of baking powder and a 1/4 teaspoon of salt
1 cup of Splenda brown sugar
1 Tablespoon of pumpkin pie spice
2 large raw eggs
1/2 cup of skim or fat reduced milk
2 Tablespoons of melted reduced fat margarine
1 cup of canned pumpkin
1/4 cup of golden raisins plus 1/4 cup of chopped English walnuts
Start by adding all of the dry ingredients to one bowl and the wet to another. Add the dried fruit and nuts to the wet ingredients; if you add them to the dry - they will become coated with flour and it will be difficult for the batter to penetrate them.
Be sure to melt the margarine before adding it to the wet ingredients.
Next, combine all of the ingredients together and stir or beat with a mixer until they are fully incorporated. Pour into a bundt pan, tube pan or a rectangular baking pan that has been treated with cooking spray to discourage sticking issues.
Bake in a preheated 360 degree oven until the center in done - about 45 minutes to an hour, depending upon the strength of your oven. Allow to cool a few minutes before cutting into the bread; it may be enjoyed warm or cold.
1 medium size can of unsweetened pureed pumpkin
2 teaspoons of pumpkin pie spice
1/2 cup of Sweet Italian coffee creamer by Nestle Coffee-Mate, the reduced fat variety
2 cups of skim milk
Slowly incorporate the spice with the pumpkin, then slowly add the creamer and then the milk. Cook over medium heat and top with plain croutons or kernels of popped corn if desired.
This soup makes a delicious cold-weather day treat that is nutritious, low in fat and calories and that contains a punch of potassium values at over 500 mg per pureed cup as well as more than 10 mg of Vitamin C.
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