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Meal Prep Monday: Oven Roasted Veggies


Oven roasted vegetables are a super easy and delicious way to get in your recommended 3-5 daily servings of veggies. Once you get the veggies cut, spiced, and oiled up and onto a baking tray the oven takes over and does all the work from there. (Although I do recommend tossing them around half way through baking so you can get a nice even roast)


This frees you up to do whatever else you may be doing. Prepping another dish, do the laundry, start watching THIS on Netflix, or play with the kids. That is my favorite part about this just preheat the oven, then a quick no longer than 10 minute prep, and 20 - 50 minutes later you get healthy nutritious veggies the way I believe they are best cooked.


I like to follow the color rule when it comes to picking which vegetables will go on my baking tray.


Having more colors on your plate is extremely important as this will change the variety of micronutrients that your body will metabolize. The more varied and encompassing your micronutrients the better your body will be able to fuel you not only physically, but also cognitively! For more information on the importance of Eating The Rainbow click Here!


Another added benefit is that they can be cooked alongside another dish that has to go in the oven such as chicken or fish. Cooking them together this way makes dinner, and left overs for lunch the next day a breeze. 


HOW LONG SHOULD YOU ROAST YOUR VEGETABLES?  


While it is easy to roast veggies, it is crucial to keep a few things in mind. Baking times vary for the types of ingredients you choose, so not only should you try and use ones that have the same densities, but you should also make sure to cut them into pieces that are close in size. If not, the smaller pieces will burn while the larger pieces will still be raw. When you lay them out on the pan, the vegetables should be evenly spread on a single layer. If there is not enough room you will need to use another baking tray, if you have a few extra.

Using just the right amount of healthy fat, such as extra virgin olive oil, will help your veggies heat evenly, and prevent them from turning dry or greasy. But be careful not to soak them in oil as this will easily add on calories.

      

Let's Get Baking!


My roasted veggie recipe is simple and easily customized. I highly highly recommend using fresh seasonal or local produce over frozen. You can replace or add other root vegetables or greens like parsnips, yellow squash, butternut squash, red onion, green beans, peppers, or whatever else you may find at your local grocery store or farmer's market.


INGREDIENTS

  • 2 Medium Sweet Potato

  • 2 Red Potatoes

  • 2 Carrots

  • 1/2 Lbs Brussel Sprouts


SEASONINGS

  • 2.5 tbsp Extra Virgin Olive or Avocado oil

  • 1.5 tsp Garlic Powder

  • 1.5 tsp Oregano

  • 1 tsp Optional Seasoning (Red Pepper Flakes, Turmeric, Basil, Coriander)

  • 1 Lemon (Squeezed)

  • Sea Salt & Black Pepper to taste


STEPS

  1. Set oven to 400F.

  2. Chop up your veggies.  Slice carrots in half, peel and slice sprouts in half, cut the potatoes into chunky cubes. Make sure they are all close to the same size Place in a bowl.

  3. In a small bowl, mix together the ingredients for the seasonings.

  4. Pour the spices over the vegetables, then add the lemon and oil and mix together well.

  5. Spread the contents on a baking sheet.  Sprinkle a bit of sea salt & pepper on top, then place in the oven.

  6. Bake for 30 - 45 minute. Oven times vary so I recommend setting a timer for every 10 minutes and checking and tossing them so get that even roast.


We all know that we need to eat more veggies. So now you have no excuse as this recipe proves that all it takes is around an hour and you get all your servings of greens for a few days completely covered.


Variety is key here to not get bored eating the same things over and over, so expand your palate and try adding in some new veggies or spices that you haven't tried before.


Till next time. Eat Consciously My Friends!

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