You can transform ordinary vegetables into main-meal events. These 10 ideas
can get you started.
Vegetables are
often relegated to the side of the plate, but they can easily
stand alone or even become the featured food.
Vegetables are actually quite versatile, and as a nutritional powerhouse,
they can form the foundation of your healthy-eating plan. These 10
ideas can help you move vegetables from the side to the spotlight while adding
interest and color to your healthy diet.
Portobello mushroom
burger. Marinate a large p vegetables,food,health,pizza,bread,burger,ortobello mushroom in French or Italian
dressing or make your own marinade with 1 1/2 tablespoons balsamic
vinegar, 1 teaspoon olive oil, a clove of minced garlic, salt and pepper.
Grill over medium heat until tender, about 5 minutes on each side. Serve
on a bun or alone.Spring greens with
butternut squash. Add 1 cup spring greens or leaf lettuce to a
plate. In a small bowl, mix together 1/4 cup cooked butternut squash, 1/2
tablespoon brown sugar and 1/2 tablespoon olive oil. Top the greens with
the squash mixture, 1/2 tablespoon sunflower seeds and 1 teaspoon honey.Asparagus, tomato and
red pepper French bread pizza. Arrange French bread slices on a
baking sheet. Add pizza sauce and a mixture of diced asparagus, Roma
tomatoes, red bell peppers and minced garlic. Sprinkle lightly with
mozzarella cheese. Bake at 400 F until the cheese is lightly browned and
the vegetables are tender, about 8 to 10 minutes.Grilled
Vegetable kebabs. Marinate cherry tomatoes, button mushrooms, zucchini
slices, red onions and bell peppers in Italian dressing. Place onto
skewers and grill over medium heat, turning often, until the vegetables
are tender, about 5 to 8 minutes.Asparagus with
almonds. In a skillet, add 1/4 pound chopped asparagus and 1/4
cup water. Simmer until the asparagus is tender-crisp, about 4 to 6
minutes. Drain remaining water and stir in 1 teaspoon lemon juice and 1
teaspoon olive oil. Serve topped with roasted sliced almonds.Italian vegetables
with pasta. In a heavy skillet, add chopped sweet onions, red
peppers, yellow summer squash, zucchini squash, 1 tablespoon olive oil, 2
minced garlic cloves and 1 tablespoon Italian seasoning. Saute until the
vegetables are tender, about 5 minutes. Serve over cooked pasta and
prepared pasta sauce.Honey-glazed sweet
potatoes. Peel and chop 4 large sweet potatoes. Toss with a
mixture of 1/4 cup water, 2 tablespoons brown sugar, 2 tablespoons honey
and 1 tablespoon olive oil. Arrange on a baking sheet. Cover with foil and
bake at 375 F for 45 minutes. Remove the foil and bake another 15 minutes
until the glaze is thick and the potatoes are tender.Corn and barley
salad. In a bowl, add 1 sliced cucumber, 2 cups cooked barley, 2
cups corn and 3/4 cup chopped red bell peppers. Stir in the following
dressing: 3 tablespoons white vinegar, 1 tablespoon water, 1 1/2 teaspoon
oil, 1/2 teaspoon dried basil, 1/4 teaspoon salt and 1/8 teaspoon pepper.
Marinate for at least 2 hours before serving.Fresh vegetable soup.
In a large pot, add 1 tablespoon olive oil and chopped vegetables, such as
onions, carrots, green beans and celery. Saute until tender, about 3 to 4
minutes. Add 4 cups chicken or vegetable stock, 3 cups water, sliced
potatoes (peeled) and season with salt, pepper and parsley. Bring to a
boil and cook until the potatoes are tender, about 15 minutes.
Vegetable
pita pockets. In a small bowl, add cauliflower and broccoli
florets, sliced green onions, diced tomatoes and cucumbers, and 1 1/2 teaspoons
low-fat buttermilk or cucumber ranch salad dressing. Cut 1 whole-wheat pita
bread in half and fill each half with the vegetable mixture and 1 tablespoon
crumbled feta cheese. Warm in the microwave about 40 seconds.