Veggies are enjoying vogue thanks to First Lady Michelle Obama’s vegetable dance, reports ABC News. Critics may fault-find, but children seem to like it. Mrs. Obama’s “Let’s Move'” campaign may be for kids, but who couldn’t benefit from eating better, exercising more? In that spirit, here are 30 recipes to boost vegetables. These include food swaps, like those in Mens’ Health “Eat This, Not That.”
*Substitute spinach, kale, Swiss chard for lasagna noodles.
*Lettuce wraps. Wrap filling in Romaine lettuce leaf instead of tortilla.
* Veggie casserole. Substitute spinach, spring mix, onions, tomatoes, zucchini, mushrooms, peppers, carrots for meat in baked dishes.
* Veggie-ghetti. Serve pasta sauce over collard greens or spaghetti squash.
*Cabbage rolls. Mix cooked chicken, rice, garlic, celery, peppers, onions, diced carrots and tomatoes. Fill cabbage leaves with chicken mix. Cover with tomato sauce, cumin and oregano and bake.
*Root veggies for meat. Cook cubed winter squash, sweet potatoes, rutabaga like burger. Make tacos, chili, enchiladas, pasta dishes.
*Swap avocado for cheese on sandwiches.
*Power C Slaw: Blend shredded cabbage, carrots, olive oil mayonnaise, Splenda, mustard, cracked pepper, celery seed and wasabi or horseradish.
*Super Crunch Salad: Chop colored peppers, celery, onions, carrots, apples, broccoli. Add almonds, pumpkin seeds, sunflower seeds, raisins or dried cranberries. Dress with olive oil, acai vinegar and honey.
* Stuff sprouts in pita pockets, sandwiches, wraps.
* Top sandwiches with grated beets and carrots.
* Root vegetable chips. Finely slice sweet potatoes, parsnips, turnips, beets, winter squash. Spritz with sunflower oil and sea salt and bake or roast.
* Juice kale, spinach, broccoli in the blender. This saves vitamin-packed pulp.
* Very orange juice. Juice carrots or squash with oranges or grapefruit.
* Blue-green veggie smoothies. Blend blueberries, blackberries, juiced green vegetable pulp, nonfat yogurt and blue agave syrup.
*Slip tomato slices and lettuce leaves on sandwiches and burgers.
*Crudités. Serve baby carrots, grape tomatoes, cauliflower, cucumber and zucchini slices, pepper and celery spears. For lowfat, protein dip, blend Greek yogurt, parmesan cheese and herbs.
* Kale chips. Spritz kale leaves with non-stick spray and bake till chip-like.
* Substitute sliced avocado for lunchmeat in sandwiches.
* Brussels sprouts crispers. Saute sprouts in olive oil till leaves are crispy.
* Veggie dippers. Pack kids’ lunches with sliced summer squash, carrots, cucumbers, peppers. Blend almond butter and plain yogurt for dip.
* Dressed up dippers. Slice veggie dippers with Julienne or zig-zag slicer.
* Juicy veggie dip. Blend vegetable-fruit juice with nonfat plain yogurt.
* Veggie French fries. Cut carrots or sweet potatoes with crinkle blade, like fries.
* Sunshine muffins. Add grated carrots to spice muffins.
* Salad buffet. Set out mixed greens, assorted vegetable toppings, cubed cheese, hard-boiled eggs, sunflower seeds, garbanzo beans and dressing.
* Veggie surprise bread. Add grated carrots, zucchini or summer squash to sweet bread. Cut oil and substitute applesauce.
* Sweet potato rolls. Substitute part mashed sweet potatoes for flour. Bake like cinnamon rolls.
* Squash soup. Substitute baked squash for cream.
* Green goddess dressing. Blend avocados with yogurt and Parmesan cheese.
* Swap veggie burgers for hamburgers or lunch meat.
Swapping vegetables for starch cuts gluten and carbs. Switching them for meat and dairy cuts fat. Vitamins in veggies provide energy for growing kids.