Roasted Vegetables
Gluten-Free and Dairy-Free
Roasted Vegetables
What do you do when you have vegetables that need using them up? I hate waste and so I will make this dish and either cook some chicken with them and have a simple roast dinner at home or I will then make them into a soup or cold salad for the next day.
Roasting vegetables is a delightful and versatile way to maximise flavour while reaping the myriad benefits they offer, particularly for those with autoimmune conditions. Embracing a diet rich in vegetables, or "eating the rainbow," not only adds vibrant colour to your meals but also provides a spectrum of nutrients essential for supporting your immune system. Here’s how roasted vegetables can be a game-changer in your meal planning.
Benefits of Vegetables for Autoimmune Health
Nutrient Density: Vegetables are packed with vitamins, minerals, and antioxidants that help reduce inflammation. Leafy greens, bell peppers, and cruciferous vegetables nourish your body and support overall health.
Gut Health: A diverse array of vegetables promotes a healthy gut microbiome. A well-balanced gut is vital for those with autoimmune conditions, as gut dysbiosis can exacerbate symptoms.
Alkalising Properties: Many vegetables, particularly when roasted, help to maintain an alkaline environment in the body, which can be beneficial for diminishing chronic inflammation.
Fibre: Vegetables are an excellent source of fibre, which aids digestion and helps regulate blood sugar levels. A high-fibre diet is crucial for individuals managing autoimmune diseases, as it promotes stable energy levels.
Eating the Rainbow
Incorporating a variety of colourful vegetables into your diet ensures that you receive a wide range of nutrients. Each colour typically signifies different phytonutrients – for example:
Red vegetables (like tomatoes and red peppers) are rich in lycopene, known for its cancer-fighting properties.
Green vegetables (like broccoli and spinach) are high in iron and vitamins A, C, and K.
Orange and yellow vegetables (like carrots and sweet potatoes) are excellent sources of beta-carotene, which supports eye health.
Purple vegetables (like eggplants and purple cabbage) contain anthocyanins which may help reduce inflammation.
Using Roasted Vegetables in Recipes, Menus, and Meal Planning
When you find yourself with an abundance of vegetables that need using up, roasting is a fantastic option. Here are some ways you can creatively incorporate them into your culinary repertoire:
Roasted Vegetable Salad: Toss your roasted veggies with some fresh greens, nuts, and a simple vinaigrette for a nutrient-packed meal. Serve it warm or let it cool for a refreshing cold salad the next day.
Hearty Soups: Blend roasted vegetables with vegetable or chicken broth for a rich, flavourful soup. Add herbs and spices to elevate the taste and even some protein like shredded chicken for a complete meal.
Base for Simple Roast Dinners: Roasting a selection of vegetables alongside a protein, such as chicken, creates a well-rounded and hassle-free dinner. The caramelisation of the veggies enhances their natural sweetness, resulting in a comforting main dish.
Breakfast Bowls: Incorporate roasted veggies into breakfast bowls with eggs or grains like quinoa. This adds a delicious twist to a morning meal and contributes to your daily nutrient intake.
Meal Prep: Roasting a batch of vegetables at the beginning of the week simplifies meal planning. These can be stored in airtight containers and added to various dishes throughout the week, reducing waste and saving time.
In conclusion, not only do roasted vegetables enhance the taste of your meals, but they are an invaluable resource for maintaining health, particularly for those navigating autoimmune challenges. So next time you're faced with surplus veggies, remember to roast, revel, and relish in the rainbow!
Ingredients:
up to 1 kg mixed vegetables will require
1 tbsp. olive oil
Herbs and spices you desire
Seasonings to taste of salt and pepper.
Method:
Preheat the oven when required to 220°C / 200° Fan / 425°F / Gas Mark 7 and place a rack in the middle of the oven.
Remove any moisture from washing the vegetables by patting them dry.
Peel and chop up the vegetables into uniform pieces so they cook evenly.
Place in a bowl with the olive oil and seasoning and toss to combine.
Add more oil if the vegetables look dry or don’t seem evenly coated.
Spread onto your baking dish in a single layer.
Soft vegetables such as cauliflower or beans will take less time to cook. Perhaps only 10 to 20 minutes.
Harder vegetables such as potatoes and squash will take at least 30 minutes to cook.
The size of the vegetable will also make a difference in cooking time.
Roast them until tender.
I check and stir the vegetables every 10 to 15 minutes.
When ready they should be easily pierced with a fork and showing crispy bits at the edges.
Transfer to a serving dish.
Herb and Spice Combinations for Roasting Vegetables:
Mediterranean Medley
Oregano
Thyme
Rosemary
Garlic powder
Zesty Citrus Blend
Lemon zest
Paprika
Thyme
Black pepper
Sweet and Spicy Kick
Cumin
Cinnamon
Paprika
Brown sugar
Savoury Italian Mix
Basil
Parsley
Garlic powder
Red pepper flakes
Smoky BBQ Fusion
Smoked paprika
Cumin
Onion powder
Black pepper
Herbal Garden Delight
Dill
Fennel seeds
Chervil
Black pepper
Earthy and Nutty Blend
Coriander
Rosemary
Almond flour (for a crunchy texture)
Sea salt
Warm Middle Eastern Flavour
Za’atar
Turmeric
Cumin
Garlic powder
Savoury Asian Fusion
Five-spice powder
Sesame seeds
Ginger powder
Chilli flakes
Classic Roasting Mix
Thyme
Sage
Olive oil
Sea salt
Experiment with these combinations based on your favourite vegetables to discover your perfect roasting blend!
Additional Notes:
If you are worried about the cooking times of your vegetables then simply split your soft and hard vegetables onto two trays and roast them separately. You can then combine them when you are serving!
Alternatively, start the harder vegetables off first. I normally will roast the potatoes or harder vegetables for 30 minutes and then add the softer vegetables for the remaining of the cooking time.
Remember not to crowd your pan. If you do then your vegetables will be steamed and not roasted!
Freezing Notes:
Leftovers can be refrigerated in an airtight container for up to 5 days.
Alternatively why not turn them into a roasted vegetable soup and freeze for 3 to 6 months
Equipment Used:
Large bowl
Measuring spoon
Vegetable peeler
Knife
Chopping board
Spoon
Baking sheet or dish.
Recipe courtesy of Holistic Health Artistry, Emma Alexander-Cook.
