Just about any vegetables can be roasted in the oven. Roasting creates a wonderful flavor for the veggies as it caramelizes the natural sugars and combines with the oil and herbs that have been added. Yum!
Remember – our goals for cancer prevention and healthy survivorship are 4-5 cups of fruits + vegetables daily. Roasted veggies are so good, you’ll eat at least 1 cup at a time!
Here’s your ‘How To’ guide to roasting any vegetables.
Procedure:
- Choose 4 cups of veggies (one or more of any combination – radishes, broccoli, Red Potatoes, Sweet Potatoes, Carrots, Onions, Beets, Peppers, Eggplant, Zucchini, Squash, Acorn Squash)
- 2-3 tsp of one or more spices (such as Chili powder, Rosemary, Cumin, Garlic cloves, Grill seasoning, Curry powder, Chinese 5 spice, Tarragon, Italian seasoning, Sage, Parsley, Cinnamon)
- 1 T oil (canola oil, peanut oil or olive oil)
Instructions:
- Preheat oven to 425 degrees
- Remove any rough skin and cut veggies into approximately the same size pieces. Smaller pieces cook faster and it helps everything finish roasting at about the same time.
- Place in a bowl and toss with oil, making sure the pieces are coated on all sides.
- Season with salt, pepper and herbs.
- Bake in non-stick pan, or on a foiled pan, until veggies are soft (about 30 – 40 minutes)
Suggested seasoning combinations:
Sweet potatoes: Chinese 5 spice, cinnamon
Red potatoes: garlic, rosemary
Eggplant: garlic, Italian seasoning
Carrots: grill seasoning, parsley
Acorn squash: cinnamon, chili powder
Recipe and suggested combinations from the NC Cooperative Extension.
