As the evenings turn cooler, turning on the oven feels less like a chore and more like part of the season. A warm kitchen and the “healthy eating” aroma of roasting vegetables are sure signs that autumn has arrived.
Flavor with benefits
Roasting brings out the best in vegetables and can make them taste different than their raw or boiled counterparts. As their natural sugars brown and caramelize, flavors become sweeter, deeper and more complex. It’s a great way to build flavor without relying on added salt, sugar or rich sauces.
Those beautiful fall colors also hint at the nutrition inside. Sweet potatoes and carrots are rich in beta-carotene, an antioxidant that the body converts to vitamin A to support healthy vision and immune function. Turnips provide vitamin C, which supports immune function and helps the body absorb iron from plant foods. Together, these vegetables provide fiber for digestive health, fullness and steadier blood sugar, plus potassium, which is important for healthy blood pressure.
Smart strategies to save
Simple, budget-friendly vegetables provide a satisfying side dish without requiring a long ingredient list or an expensive grocery trip. Seasonal root vegetables tend to be affordable and have a relatively long storage life, giving you more time to use what you buy.
Have leftover Brussels sprouts, squash or another vegetable that needs to be used? Give it a spot on the pan. Flexible recipes help turn odds and ends into something delicious while reducing food waste and stretching your food dollars.
Be sure to check out this short demonstration video and many more from VHAHealthyTeachingKitchen (HTK) recipes that are nourishing, affordable and enjoyable!
VA Healthy Teaching Kitchen Autumn Vegetable Bake
| Yield: 6 servings |
Ingredients
- 1 onion
- 4 carrots
- 2 turnips
- 2 sweet potatoes
- 2 Tbsp olive oil
- 3/4 tsp garlic powder
- Salt and pepper to taste
- 1/2 cup fresh parsley
Utensils
- Sharp cutting knife, with safe grip
- Vegetable peeler
- 18″ x 13″ baking pan (with rim preferred)
- Aluminum foil to cover pan
- Spoon, for stirring
Preparation
- Set oven to bake, and preheat to 425 F.
- Peel turnips and carrots, then chop into bite-sized pieces. Place in bowl and set aside.
- Dice sweet potato. Add to bowl with turnips and carrots.
- Dice onion and add it to the bowl.
- Place aluminum foil on the baking pan, then pour raw vegetable mixture onto the pan.
- Pour olive oil over vegetable mixture, following by the spices.
- Mix, then place in the oven.
- After 20 minutes, take mixture out of the oven and stir. Put back in the oven, and bake for an additional 20-25 minutes, or until vegetables are caramelized and browned.
- Sprinkle with parsley, if desired, and serve.
Calories: 175 | Total Fat: 5 g | Saturated Fat: 1 g | Sodium: 90 mg | Total Carbohydrate: 31 g | Dietary Fiber: 6 g | Protein: 3 g | Yield: 6 servings
For more recipes, please visit www.nutrition.va.gov.
Author: Jason Davis