You know me, I am practicing healthy food almost every day but I would love to put this post in special healthy category because it is very healthy, good for you dish plus very easy to make and super delicious….can be combined with meats or just by it’s self, vegetarian style.
Key to this dish is fresh vegetables, from your garden or Farmers market. Aroma and flavors will really pop out and you’re will have fabulous dish.
I chose 4 winter favorites: Carrots, Yellow-creamy Potatoes, Parsnips and Sweet Potatoes(Beauregard).
If you need you can trim or peel veggies a little bit first.
Off course little seasoning is the must. I chose rosemary for the potatoes, garlic for parsnip, pecans for sweet potatoes and just a sea salt for the carrots, little drizzle of extra virgin olive oil here and there, crumbs of sea salt, fresh grounded black peppercorns, if you have on hand orange or mandarin peal ….that’s even better, and well heated oven on 450F.
But there is a catch:)
Like my favorite Chef Jamie Oliver advises, great thing to do is to pre-boil vegetables for 8-12 minutes.
Then when veggies are drained put them in the shallow pan, arrange, season and bake for 20-25 minutes.
Serve veggies warm because they will be crisp and in it’s best!
And now few good words for the vegetables:
Carrot is one of the most healing foods that provides the finest and highest quality in nutrients, especially from its juice. It is an excellent source of pro-vitamin A, vitamins C, D, E, K, B1 and B6.
It is rich with biotin, potassium, calcium, magnesium, phosphorus, organic sodium and some trace minerals.
Parsnip is low in Saturated Fat, Sodium, and Cholesterol and very high in Dietary Fiber, Vitamin C, Vitamin K, Folate, Manganese, and Potassium.
45% of the daily value for vitamin C, 620 mg potassium, comparable to bananas, spinach and broccoli, trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron and zinc and only 110 calories and no fat.
Sweet potatoes are an excellent source of vitamin A. They are also a very good source of vitamin C and manganese. In addition, sweet potatoes are a good source of copper, dietary fiber, vitamin B6, potassium and iron. Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That’s because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer.