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How to Roast Vegetables {31 Days of Real Food Reality ~ Day 29}

January 28, 2014 by Laura 29 Comments

This post may contain affiliate links which won’t change your price but will share some commission.

31 Days 300

Yum

Vegetables just keep coming up during this series, don’t they? They are the best real food out there, so I can’t say enough about the importance of working them into our diets in a big way!

When I mentioned a couple of weeks ago on our menu plan that I was determined to make and eat cauliflower that week – you all really came through on some great ideas for ways to prepare it! Many of you told me that I had to try roasting the cauliflower. That definitely seemed like the easiest first idea to try.

Here’s what I’ve learned since then:  Not only is it a delicious way to eat vegetables, it’s also one of the easiest ways to prepare them. Roasting offers a slight variety in taste and texture, compared to steaming the vegetables as I usually do. I’m loving this, and can’t wait to continue roasting more varieties of vegetables as we work to expand our menu options.

If you are taking baby steps in your real food journey, I encourage you to try roasting vegetables to serve with your meals. Healthy eating doesn’t get much easier!

roasted cauliflower

How to Roast Vegetables:

1. Wash the fresh vegetables.
2. Cut vegetables into small pieces. (The smaller they are, the easier they are to pop into your mouth!)
3. Place vegetable pieces into a casserole dish.
4. Drizzle on 1-2 Tablespoons of olive oil or melted coconut oil.
5. Sprinkle generously with sea salt.
6. Stir veggies to coat with olive oil and salt.
7. Bake in a 375° oven for 15-20 minutes or until veggies are lightly browned and tender.

It really is that simple. Makes me wonder why I haven’t tried this before.

Carrots, broccoli, squash, asparagus…what else would be a tasty roasted veggie?

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Filed Under: 31 Days of Real Food Reality, Side Dishes and Snacks Tagged With: healthy eating, real food, roasted vegetables

Comments

  1. Renee says

    January 28, 2014 at 9:56 pm

    Brussel Sprouts – Drizzle with Dijon mustard, lemon juice & EVOO. They’re like candy!

    Reply
    • Krisha says

      January 29, 2014 at 9:06 am

      Oh Yeah, Brussels Sprouts are da bomb.com roasted!

      Reply
  2. Jen says

    January 28, 2014 at 10:02 pm

    You mentioned my favorite roasted veggie… asparagus. My favorite way to do it is toss the spears with olive oil and salt, spread in a single layer in a baking dish, sprinkle 2-3 minced cloves of garlic over them, then roast 15 minutes at 350 degrees. When they come out of the oven, drizzle balsamic vinegar over them. SO GOOD!!!

    Reply
  3. Rebecca says

    January 28, 2014 at 10:16 pm

    Try green beans! I love them steamed, too, but roasted is extra amazing. We love sweet potatoes/yams roasted in coconut oil. Asparagus is trickier–we tend to burn it accidentally. Zucchini cut in circles is super yummy; we put it on pizza after it’s roasted. But my FAVE is brussels sprouts…cut in half usually, tossed with a couple tablespoons of maple syrup, olive oil, lemon juice and sprinkled with salt and maybe herbes de provence. It’s my veggie candy!

    Reply
  4. debbie says

    January 28, 2014 at 10:23 pm

    My favorite is an array of whatever you have on hand but onion is necessary then I add any and/or all colors of bell peppers, zucchini, sweet potato, diced garlic, carrots…. Cut all except onions into 1/2 to one inch pieces, (cut onions, red are super sweet, into thin strips) toss with 2 tablespoons of olive oil and season with herbs and spices of your choice. I like to add oregano or Italian seasoning, sea salt, pepper. Pour veggies into a 9″x 13″ cake pan and cook 35-45 min at 375, stir half way through cooking time. These are so good.

    Reply
  5. Emily says

    January 28, 2014 at 10:50 pm

    I tried sweet potatoes just this week! I used olive oil, salt, pepper, and cinnamon. They tasted amazing, and my house smelled so good!

    Reply
  6. Jodie says

    January 28, 2014 at 11:58 pm

    I love roasted green beans! And one of my favorite things to roast is a combination of bell peppers and onions. I use them for chicken fajita, add them to a grilled cheese sandwich, and my favorite…homemade pizza topping! I love roasting veggies!

    Reply
  7. Mrs K says

    January 29, 2014 at 5:14 am

    I love roasting mixed root veggie:carrots, parsnips, rutabaga, beets, sweet potatoes. I usually toss with olive oil, add a fee cloves of garlic and a sprinkle of rosemary. These veggies need to cook for longer though. Also, I like to add italian sausage to the dish 30minutes before the end of cooking time. Complete meal with little to no effort!

    Reply
  8. Erika says

    January 29, 2014 at 7:25 am

    I love roasting veggies of all kinds! My favorite is to toss them with some of your Italian dressing.

    Reply
  9. Melissa Wheeler says

    January 29, 2014 at 7:36 am

    I love roasting veggies, too! It’s so easy and looks impressive. We like zucchini, green beans, potatoes, and sweet potatoes along with those you already mentioned. I especially like to choose two or three to roast together. So pretty on the plate.

    Reply
  10. Lana says

    January 29, 2014 at 9:08 am

    We like red skin potatoes, broccoli, bell peppers and onions roasted together. Try using a baking sheet instead of a casserole dish so that the veggies are not touching and steaming in the process. I think you will find the flavor much better but watch your time because they will cook faster.

    Reply
  11. Joy says

    January 29, 2014 at 9:50 am

    Laura, I have always hesitated to try the roasted veggie recipes because they say to toss the veggies in olive oil and roast in a very high temp oven. I have read here and there that the smoke point for olive oil is very low (probably shouldn’t put it in a more than 350 degree oven) and if you fry with it at a high temp or heat it in other ways (marinade for grilling, etc.) then it creates free radicals that can cause cancer. So it seems to be undoing the good we are trying to accomplish by eating more veggies! I know the tropical oils can take the heat much better (this is what I use for frying), but it becomes rather tedious to have to melt it then use to toss with cold meat for marinade only to have it clump up. How does it work for coating cold veggies? Have you heard anything to give you concern about using olive oil at high temps?

    Reply
    • Lana says

      January 29, 2014 at 11:47 am

      Veggies roast just fine at 350 if you spread them out and don’t crowd them. You will also need to add more time but I do this when I have something else like a meatloaf in the oven and do not want to turn up the temperature. You are right that heating oils to high temps is not a good thing.

      Reply
    • Laura says

      January 29, 2014 at 11:52 am

      I definitely have concerns about olive oil at high temps, but my original research stated that it’s fine under 400 degrees. I just looked and Dr. Mercola says not to heat it at all! Hmmm…

      Reply
      • Lana says

        January 29, 2014 at 1:15 pm

        The research I have done says that any oil turns to a transfat when heated. Butter does not.

        Reply
        • Laura says

          January 29, 2014 at 1:26 pm

          Coconut oil and palm oil are stable at any temp though. Is this what your research found as well?

          Reply
        • Lana says

          January 29, 2014 at 3:08 pm

          Sorry, I should have said that ANY plant or grain origin fats that are heated to 150 degrees or higher become saturated. When a fat becomes saturated it actually circulates in your blood and can become the plaque that accumulates in the arteries. I cannot give you a link for that because it comes from a textbook that I have studied in the process of becoming a natural healthcare consultant. Olive oil that has not been heated is the only preferable oil.

          Reply
    • Kristin says

      January 29, 2014 at 1:09 pm

      I had the same clumping issue when using coconut oil in my fajita marinade. The marinade consists of Penzy’s fajita seasoning, water, lime juice and oil. Now, I simply omit the oil, THINLY slice the chicken strips, place in a shallow dish and stir a few times while marinating. I use coconut oil to fry the chicken in and it comes out fine every time. I do the same when marinating beef for Bee-Bim Bop. This marinade has soy sauce and sesame oil, so omitting the coconut oil doesn’t seem to be an issue. I fry the beef in coconut oil as well.

      Reply
  12. Denise Frederick says

    January 29, 2014 at 11:19 am

    Brussell Sprouts and Fennel are FANTASTIC roasted!!
    It is the only way I prepare them (we will eat raw too…but if they are cooked….than roasting is the method!) YUM!

    Reply
  13. Kristin says

    January 29, 2014 at 12:53 pm

    My favorite is asparagus, when in season of course. I snap the ends, leave the spears whole, toss with olive oil and salt, then grate parmesan cheese over the top. Makes for a super fast weeknight side, even my kids will eat.

    Reply
  14. Sharon says

    January 29, 2014 at 2:54 pm

    When in doubt as to what to do with a veggie… roast it! Roasted veggies are super good blended into soups, served on top of salad, incorporated into a sandwich, baked sweet potato topping, wrapped up with feta cheese or hummus, and oh so much more! ~Sharon

    Reply
  15. Shelley says

    January 29, 2014 at 3:48 pm

    I made “beets and sweets” recently. Just some sliced beets, sweet potatoes and a little sweet onion with olive oil and seasonings. We loved it.

    Reply
  16. Kathi says

    January 29, 2014 at 5:23 pm

    I ,like everyone else LOVE roasted root vegetables. Potatoes, carrots, beets, brussel sprouts…all yummy! I saw this on another blog and since it had broccoli and cauliflower in it , I thought maybe you’d be interested. It’s from..Spend with Pennies blog..the recipe is called: cheesy, broccoli cauliflower bake..no condensed soup required,

    Reply
  17. Jessica Lilly says

    January 29, 2014 at 7:38 pm

    Broccoli, asparagus, and green beans are our favorites. I toss them in olive oil, salt and a little garlic powder. Carrots are good too, and my husband, who hated carrots before, will eat a whole plate of them! I’m also a big fan of Jane’s Krazy Mixed Up Salt. So yummy!

    Reply
  18. Holly says

    January 29, 2014 at 8:10 pm

    I use this technique with frozen veggies too…broccoli and green beans. So if you’re in a pinch and don’t have fresh veggies the frozen ones work well too.

    Reply
  19. Mary says

    January 29, 2014 at 8:11 pm

    Try roast kale. Yum! It cooks up faster than other veggies, so watch it carefully. You can also make kale chips by roasting it until it’s dry. Soooo good!

    Reply
  20. Bethany W says

    January 29, 2014 at 8:46 pm

    Confession. It wasn’t until last week that I realized that “roasted” was actually fancy code for “baked” (well, baked plus oil, salt, seasonings). Nor did I realize this could be done with vegetables.

    It’s like a whole new world in my kitchen…

    Reply
  21. Sarah says

    January 30, 2014 at 11:31 am

    Try eggplant!! We love it with sweet potatoes, white potatoes, peppers, brussel sprouts, yellow squash, zucc, asparagus, green beans. I toss with melted coconut oil (expeller pressed – no coconut flavor)and garlic, salt and pepper and roast on lined cookie sheet with a rim. Coconut oil will start to harden when mixed with the cold veggies but will melt immediately in oven. Yum!

    Reply
  22. Jessica says

    January 30, 2014 at 11:32 am

    Butternut squash!! It is totally my favorite roasted vegetable:)

    Reply

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