Saturday, 9 March 2013

Roasted Root Vegetables

Roasted Root Vegetables - Serves 6

Root vegetables (with the exception of potatoes and carrots) are some of the most overlooked and under-appreciated foods around. But these nutritional storehouses are hidden treasures worthy of your notice. 

Not only are they available in winter when other vegetables are hard to find, but they are also very inexpensive. Experiment with turnips, swedes and parsnips, and learn what they have to offer in taste and versatility. Swede is an accidental vegetable - the result of a chance hybridization of turnips and cabbage. Like carrots, they're low in sodium and high in vitamin C. The flavor of all root vegetables will be enhanced by selecting fresh, firm produce (preferably organically grown) and storing it carefully. Turnips and potatoes should be stored in a cool, dark place out of the refrigerator. The rest of these roots will keep well in the refrigerator for at least a week.

2 pounds root vegetables (use potatoes, sweet potatoes, carrots, parsnips, turnips, rutabagas, beets), peeled and cut into 3cm pieces
1 medium onion, peeled and cut into 1cm wedges
1 tablespoon extra-virgin olive oil OR Organic Coconut Oil
Salt to taste
1 head garlic, separated into cloves and peeled
Chopped fresh herbs like rosemary, or balsamic vinegar (optional)

1. Heat oven to 180 degrees Celsius. Place the prepared root vegetables and onion in a roasting pan.

2. Toss the vegetables with the oil of your choice and salt to taste. Do not crowd the vegetables.

3. Roast the mixture for a total of 45-50 minutes, stirring every 15 minutes. After 30 minutes, scatter the garlic cloves in with the vegetables. Continue stirring every 15 minutes until the vegetables are tender and evenly browned.

4. Before serving, add a sprinkling of fresh chopped herbs or balsamic vinegar, if you like for additional flavor.

Nutrients Per Serving
Calories: 108.5
Protein: 2.7 grams
Fat: 2.5 grams
Saturated Fat: 0.4 grams
Monounsat Fat: 1.7 grams
Polyunsat Fat: 0.3 grams
Carbohydrate: 20.1 grams
Fiber: 4.1 grams
Cholesterol: 0.0 mg
Vitamin A: 10,866. IU
Vitamin E: 0.7 mg/IU
Vitamin C: 24.6 mg
Calcium: 47.4 mg
Magnesium: 33.7 mg

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