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How To Roast Vegetables

Food Kuel Category Expert: Janet Neustedter

Phytonutrients, is that what you said? Phytonutrient is a fancy word to describe the natural minerals and compounds found in plants.

The colors of the rainbow, in vegetables, all help our immune system to stay healthy.  It is a very symbiotic relationship between food and our bodies, and the more diverse we make our menus, the more our microbiome (our gut) and overall system like it, so that is a win-win!

When coaching my clients, I always advise incorporating as many vegetables as you can in a day, with a color mix. The best way, I have found, is to meal prep ahead roasting vegetables.

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The Basic Recipe:

Pick out different colored vegetables: squash (yellow), mushrooms (white or brown), asparagus (green), purple onion, purple organic carrots, red bell pepper. Cut them all the same size pieces, and put them on a cookie sheet lined with parchment paper. Slather with olive oil and some fresh herbs such as rosemary or parsley. Toss with your hands to incorporate flavor. Sprinkle with sea salt and pepper, and bake on 350 degrees for 45 minutes.

Additional Ideas & Notes:

Load up the cookie sheet and you will have vegetables for every meal for a week! Have them with eggs in the morning, or on top of a salad, or blend into risotto with shrimp! They can also be pan roasted: same idea of cutting them to be same size pieces and then pan roasting, stirring frequently for about 30 minutes. Keep in mind more tender vegetables, like asparagus, I like to put in the last ten minutes, so they keep their firm texture!

 

About the Author:

Janet is a restaurant trained chef, who has always had a healthy cooking interest. After being exposed to the term Functional Medicine, Janet became energized with the connection of food being medicine and food potentially being harmful (in the case of allergies). That connection inspired her to become certified in Functional Medicine Health Coaching. Functional Medicine is about identifying and addressing the root cause of diseases. Food is often a part of that link. People with stomach “issues” may just need a simple adjustment in the food they eat to have less pain. People trying to lose weight can do it without 100 burpees or running marathons. As a certified Functional Medicine coach, she helps clients identify what foods can help meet specific health goals. You can learn more about Janet on her site – Here4You.