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Live Well. Eat Well.

Cooking Solution: Roasting Veggies

I enjoy cooking at home and feel good about it, since research shows these meals tend to have more nutrients and fiber and less fat and sodium.  Plus I get to control what goes into my meals.

However, the lazy cook in me has shown up lately, and it has been a struggle to want to follow a recipe or plan meals in advance. This has made for interesting evenings when I have no clue what I will be making for dinner.

I have turned quite a bit to roasting vegetables the last few months. Here is why:

  1. Easy – I cut up some veggies, toss them in oil and seasonings, and put them in the oven.
  2. Tasty – roasting veggies brings out flavors that steaming or boiling do not.
  3. Save money – when I have extra veggies that did not make it into another recipe, I toss them in for roasting, so I do not have to throw them away.
  4. Easy pairings – I find most meats and seafood work with any roasted veggies, so it does not take much thought to make a whole meal this way.
  5. Variety – I mix and match vegetables I happen to have on hand, so meals are different even though I am still roasting.


Root and Tuber Roast (serves 4)

This combo is a recent favorite. Others I like: 1) cauliflower, asparagus, and sweet potato, and 2) zucchini, yellow squash, and red sweet bell pepper (sprinkle with feta cheese after cooking).

2 medium fresh beets
4 medium carrots
2 medium potatoes
1 medium onion
1/4 cup oil
1 tsp salt
1 tsp black pepper

1. Preheat oven to 425°F.
2. Wash vegetables. Peel beets, carrots, and onion. Dice into similar sized pieces, about 1-inch thick.
3. In a large bowl, whisk together oil, salt, and pepper. Add vegetables and toss to coat.
4. Spread vegetables evenly onto 2 baking sheets (or line with foil). Veggies should have some space between them.
5. Place in oven and bake 30-40 minutes, stirring about halfway through.

Nutritional analysis per serving: 250 calories, 14g fat, 660mg sodium, 31g carbohydrate, 6g fiber, 4g protein

Today's post was written by Caitlin Huth. Caitlin Huth, MS, RD, is a registered dietitian and Nutrition & Wellness Educator serving DeWitt, Macon, and Piatt Counties. She teaches nutrition- and food-based lessons around heart health, food safety, diabetes, and others. In all classes, she encourages trying new foods, gaining confidence in healthy eating, and getting back into our kitchens.

Roasted Veggies