ROASTING 101

The beauty of roasting is that it is simple and healthy…and not to mention delicious. Remember, it’s all about turning ordinary ingredients into something extraordinary!

Let’s get started….

First, preheat your oven to 425 degrees. Next, cut your vegetables into uniform sizes so they cook evenly. Then, in a large bowl, toss your vegetables in extra virgin olive oil or canola oil. These oils are two of the mono-unsaturated and healthier-choice fats. The oil should give every piece a nice light coating. The Happy Diabetic formula for roasting is 1/2 T of oil per pound of vegetables. We want to avoid dry, burnt vegetables so be sure to evenly and thoroughly coat each piece. But remember, oil is pure fat and adds 125 calories per tablespoon, so take it easy.

Season the vegetables with sea salt and fresh ground pepper. You don’t need too much, as you want to allow the flavor of the vegetables to come through. Add in any additional flavor-favorites, such as chopped onions, garlic, or a squeeze of lime. You will want to add your personal touch of love and make each dish your own!

Spread the vegetables out on a baking sheet in one thin layer. Don’t crowd the vegetables. Place the baking sheet in the middle or bottom rack of the oven. Experiment with your oven to find where veggies will cook best. After about 8 to 10 minutes you will start to hear the vegetables sizzle. Take a quick peek and give them a stir. As the baking sheet starts to heat up, the roasting magic begins! If you think the veggies are cooking too quickly and look like they are burning, turn the heat down to 400 and check them every 5 to 10 minutes.

Enjoy!

 Asparagus

1 lb of asparagus

First, wash the asparagus in cold water and trim away the lower 1/4 of the stalk. Toss the asparagus in a large bowl with 1/2 T of oil and ½ T chopped garlic. Add kosher salt and freshly ground pepper to your tasting. Roast at 425°F on a foil-covered baking sheet until stalks are soft and the skin is crispy. Turn the stalks at 10 minutes of roasting time.

Add your own touch of love-

Cutting thin rings of red bell pepper to roast on top of the asparagus will offer a feast of flavor for your pallet and a feast of color for your eyes! Top your cooked asparagus with a sprinkle of fresh lemon juice. Serves 4.
Calories: 75      Total Fat: 3.49g      Total Carbs: 9.03g      Dietary Fiber: 4.78g      Sugars: 4.27g      Protein: 5.03g

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Brussels Sprouts

1 lb of brussel sprouts

Wash the sprouts, trim ends, and halve lengthwise. Don’t worry about the leaves falling off, as they will roast up crispy. Toss the sprouts in a large bowl with ½ T of oil. Add kosher salt and freshly ground pepper to your tasting. Roast at 425°F on a baking sheet until the sprouts are brown and crispy. Use tongs to turn the sprouts halfway through roasting. Be sure to close the oven door while turning the sprouts to keep the heat captured within.
Add your own touch of love-

After roasting, drizzle on some flavor with balsamic vinegar or chopped cilantro and lime juice, or dress it up before you get started! While you are getting ready, mix the ½ T oil, salt and pepper with ½ T lemon juice and ¼ t of yellow mustard. Serves 4.

Calories: 141      Total Fat: 4.34g      Total Carbs: 26.14g      Dietary Fiber: 10.63g Sugars: 2.65g      Protein: 6.43g

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Carrots

1 lb of carrots

Wash and scrub your fresh carrots. Do not peel away the vitamin-packed skins. Halve lengthwise and cut into 1 ½” chunks. Toss the carrots in a large bowl with ½ T oil. Add kosher salt and freshly ground pepper to your tasting. Roast at 425°F on a baking sheet covered with aluminum foil until carrots are soft and caramelized. Use tongs to turn the chunks halfway through roasting.
Add your own touch of love-

After roasting, toss the hot roasted carrots with 1 t pumpkin pie spice, 1 t Splenda or Stevia, and 1/3 c toasted walnuts.  Drizzle 1 t honey over the top. (To make your own home made pumpkin pie spice you will want to combine ½ t cinnamon, ¼ t ginger, 1/8 t nutmeg and 1/8 t cloves.)Serves 4.

Calories: 138      Total Fat: 4.26g      Total Carbs: 26.85g      Dietary Fiber: 9.50g Sugars: 5.54g      Protein: 3.65g

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Sweet Potatoes

1 pound of sweet potatoes

Scrub the potatoes, but do not peel them. Cut into 1” cubes. Toss the potatoes in a bowl with ½ T oil. Add kosher salt and freshly ground pepper to your tasting. Roast at 425°F on a foil covered baking sheet until they are caramelized and crispy. Turn the sweet potatoes halway through cooking. Serve hot as a side dish or as a savory addition on top of salad greens!

Add your own touch of love-

When getting ready, toss in ½ c fresh thyme leaves and ½ t red pepper flakes to oil, salt and pepper. Garnish with fresh thyme sprigs from your garden pot! Serves 4.

Calories: 171      Total Fat: 4.18g      Total Carbs: 34.02g      Dietary Fiber: 8.25g Sugars: 1.62g      Protein: 4.74g

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Farmers’ Market Roasted Vegetable Soup

2 carrots, diced

4 mushrooms, diced

1 peppers, diced

1 large onion, diced

1 can drained cannoli beans

1 small butternut squash, peeled, seeded, and chopped

3 garlic cloves

2 t canola oil

2 sprigs fresh thyme

1 14oz no salt added can diced tomatoes

32 oz no salt added vegetable stock

1/2 tsp black pepper

1 1/2 c kale, shredded

1/4 c chopped parsley

Preheat the oven to 425 degrees. Spread vegetables in a single layer on a sheet pan, drizzle on the oil, and mix with your hands to evenly distribute the oil. Roast for 30 minutes, stirring them halfway. Pour the tomatoes and thyme over the vegetables and roast another 15 minutes, just until the tomatoes and the vegetables have turned slightly golden brown. Remove thyme stems. Use a spatula to transfer the vegetable and tomato mixture into a large saucepan, then slowly add the stock. Season with pepper and simmer for 10 to 20 minutes, add the kale and simmer 5 minutes, until the kale has wilted.  Add the parsley, stir to combine, and remove from heat. Serve warm. Serves 6.

Calories:134      Total Fat: 2.39g      Total Carbs: 26.44g      Dietary Fiber: 8.05g   Sugars: 5.37g      Protein: 7.35g