Simple Roasted Veggies

SIMPLE ROASTED VEGGIES

FOOD AS MEDICINE

Roasted Vegetables are a simple, easy side that can have so many applications and a lot of potential for different flavor combinations. Based on their water content and whether they are classified as a root vegetable that grows below ground like a beet, a cruciferous veggie like cauliflower or broccoli or more of a “fruit” botanically like a zucchini or summer squash. Using fresh herbs in the roasting process is a great way to boost your intake of antioxidants and create a sophisticated flavor profile. Swapping out dried herbs for fresh herbs is a 1:3 ratio, when replacing 1 tsp of dried herbs, use 3 tsp or 1 Tbsp fresh. Switching up your oils and cooking fats based on what you are roasting gets your the full spectrum of benefits of healthy fats like olive oil, coconut oil and grassfed butter or ghee! Once you understand some basic preparation techniques, you can roast just about any vegetable for a delicious flavorful side that can be reheated throughout the week for ease! We highly encourage playing with different flavor profiles once you get the hang of roasting your veggies to find your favorite!

FOR ROOT VEGETABLES LIKE CARROTS, BEETS, RADISHES AND POTATOES

Oven temperature: 375 degrees

Best fats/oils: grassfed butter or ghee, coconut oil

Our favorite herbs and spices: rosemary, mustard seeds or cumin seeds

Cooking time: 30-45 minutes

HARD WINTER SQUASHES LIKE BUTTERNUT AND ACORN SQUASH

Oven temperature: 400 degrees

Best fats/oils: grassfed butter or ghee, coconut oil

Our favorite herbs and spices: rosemary, curry powder or cinnamon

Cooking time: 30-45 minutes

FOR CRUCIFEROUS VEGGIES LIKE BROCCOLI, BRUSSELS SPROUTS AND CAULIFLOWER:

Oven temperature: 425

Best fats/oils: grassfed butter or ghee, coconut oil, avocado oil

Our favorite herbs and spices: cumin seeds, turmeric or curry powder, truffle salt

Cooking time: 30-45 minutes

FOR STEMS OR THIN VEGGIES LIKE ASPARAGUS AND GREEN BEANS

Oven temperature: 375

Best fats/oils: olive oil, avocado oil

Our favorite herbs and spices: salt and pepper, fresh garlic, parmesan cheese, finish with lemon juice after roasting

Cooking time: 12-15 minutes

FOR “FRUITS” OR SOFTER VEGGIES LIKE PEPPERS, ZUCCHINI AND YELLOW SUMMER SQUASH:

Oven temperature: 375 degrees

Best fats/oils: avocado oil, olive oil

Our favorite herbs and spices: basil, oregano, thyme, balsamic vinegar, can roast with thinly sliced onions and garlic

Cooking time: 20-30 minutes 

BASIC DIRECTIONS

For one full size sheet pan, you want about 4 cups of raw veggies. For ALL preparations, chop vegetables uniformly into about 1/2 inch pieces. Place in a bowl and add enough oil just to coat the veggies so they are shiny but not so much that it pools at the bottom of the bowl, about 1-2 Tbsp per sheet pan. Then, add your seasonings of choice and a couple generous pinches of sea salt and black pepper, then mix with hands to distribute evenly. Spread on a baking tray and ensure not to crowd (give the veggies some space!) as this will cause them to steam instead of getting the desired caramelization and crunch! About halfway through roasting, shake the pan or flip veggies to ensure even cooking. Look for caramelization and browning and check harder veggies like beets, carrots with a fork to ensure cooked through. Happy roasting!

Like these simple recipes? Check out the Naturally Nourished Cookbook for more food-as-medicine recipes like these!