Lisa Smith, RDN | Shining Mountain Health & Wellness
Vegetables provide us with vitamins, minerals, fiber and nutrients that help fight disease.
We know we need to eat more of them but most of us don’t. They can be fixed in a variety of ways; however, roasting vegetables is one of my personal favorites. It is a great way to get the family to eat more of them because they become sweeter as they cook.
Begin by using only one type of vegetable such as broccoli or Brussels sprouts and then venture on to multiple veggies as you get acquainted with roasting.
You can get creative and add a variety of herbs and spices. Parmesan tossed in during the last five minutes of roasting adds a lot of flavor and is a favorite among kids. Be brave. Be creative. Eat vegetables!
Veggies that go well together or alone:
- Zucchini, yellow squash, calabacitas squash, onions (check at 8-10 minutes as they are more tender than other veggies and will cook faster).
- Eggplant, onions, tomatoes, kalamata olives.
- Broccoli, cauliflower.
- Asparagus.
- Brussels sprouts.
- Sweet potatoes, carrots, beets (they will take longer).
Use these combos or make up your own. If some of the veggies take longer to cook, put them in first and then add the others later.
Basic Roasted Vegetables – Eat & enjoy!
Directions:
- Cut veggies in fairly uniform sized pieces (1-2”).
- Put in a bowl and toss with olive oil.
- Sprinkle with sea salt and pepper and herbs if desired (try oregano, thyme, cumin or garlic).
- Transfer to a baking sheet coated with cooking spray, spread veggies out to a single layer.
- Bake at 350 degrees for 15-20 minutes or until tender (toss halfway through).