Spotlight on roasting harvest vegetables
After what felt like the hottest summer ever, fall is a welcome change in seasons. The cooler weather means we can turn on the oven, and many of us are craving the comfort of a hot evening meal. The cooler weather also means we are enjoying the fruits of Atlantic Canada’s harvest season, and as a dietitian I am passionate about enjoying more produce and supporting our local farmers. This is why roasted vegetables are one of my favourite staples in the fall.
Roasting brings out a sweet flavour and aroma thanks to the browning. Oven roasting is a dry heat method, which can preserve some of the nutrition compared to boiling vegetables in water. Nutrient density of our meals is key to optimizing the immune system coming into cold and flu season. All vegetables have nutrients important for immunity, including vitamins A and C and antioxidants. Choose deep red or purple, dark green and orange vegetables.
Here are my tips for successfully incorporating roast vegetables into your weekly dinner routine.
PLAN
Combine a few kinds to increase the amount of flavour and colour on your plate. Hearty and root vegetables like carrots, beets, squash, cabbage and Brussels sprouts require a longer roast of 40-60 minutes. Softer options like mushrooms, onions, zucchini, and peppers need
only 20-40 minutes – just long enough to brown still be crunchy. Smaller chunks will make a shorter roast time.
PREP
Prep your vegetables in advance when there is less of a rush, such as on the weekend. If you really have no free time, purchase pre-cut fresh or frozen produce. My personal favourites for roasting are the frozen spiralized beets, cubed butternut squash, and pepper and onion mix. Roast enough to use for multiple meals.
Drizzle vegetables with a high heat cooking oil like avocado oil, and then sprinkle with salt, pepper and your favourite herbs and spices. Try garlic powder, paprika, thyme and rosemary, or a storebought herb and spice mix that takes all the guess work
out of perfectly seasoning.
EAT
Once the vegetables are roasted, what to do with them? Enjoy sliced cabbage or cauliflower with balsamic vinegar and maple syrup as a unique side dish. Broccoli and cauliflower liven up a mixed green salad or grain bowl. Use charred peppers, onion and cooked chicken in fajitas. Blend roasted sweet potato, squash, and carrots with sautéed onion, garlic, ginger, curry powder and broth for a smooth soup. Stuff acorn squash with apple, sausage, bread crumbs and parmesan cheese. Purée the flesh of roasted pie pumpkins or butternut squash for making desserts, soups, pasta sauce and oatmeal.
The delicious roasted beets recipe below can be enjoyed as is on the weekend, with leftovers added to a salad on a busy weeknight. Substitute frozen sliced or spiralized beets for almost no prep and a quicker roast time.
Roasted beets with garlic chive tarragon spread Ingredients:
1 cup (250 mL) PC® Lactose-Free Margarine 1 clove garlic, grated on a microplane rasp
3 tbsp (45 mL) Chopped fresh chives
3 tbsp (45 mL) Chopped fresh tarragon
2 bunches red beets, stems and leaves removed
• 1 tbsp (15 mL) Olive oil 1/2 tsp (2 mL) Salt
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Instructions: 1.
In bowl, stir together margarine, garlic, chives and tarragon until combined. Transfer to small bowl; cover and refrigerate for 30 minutes.
2. Preheat oven to 400°F (200°C).
3. Scrub beets and place in shallow baking dish. Toss with oil and salt; cover tightly with foil. Bake in centre of oven for 1 to 1- 1/2 hours or until beets are tender. Remove foil; set aside until cool enough to handle but still warm. Using fingers, gently remove skins from beets. Cut each beet into 6 or 8 wedges.
4. Place beet wedges in bowl. Add 3 tbsp (45 mL) of the herb spread to warm beets; toss until margarine is melted. Transfer to serving platter. Serve immediately.
5. Spoon remaining herb spread onto a piece of plastic wrap. Roll up into a log; store in freezer for future use. Serves 4
Per serving: Calories 120 cal, Total fat 9g, Sodium 400 mg, Total Carbohydrate 10g, Dietary Fibre 3 g, Protein 2g Recipe source: pc.ca
Do you have a nutrition health goal in mind? The Atlantic Superstore dietitian team can coach you to success! At this time, individuals can set up a personalized consultation either by phone, virtually, or in-person, at bookadietitian.ca or email us for more information at dietitian@loblaw.ca. All instore group events and presentations have been cancelled until further notice.