Dr. Nalini Chilkov Recipe Roasted VegetablesRoasted vegetables are a good grain alternative with a deeply satisfying taste and more nourishment for your body.

Delicious ingredients in this recipe such as sweet potatoes are loaded with vitamins and fiber, just choose wisely based on your diet plan since root vegetables can be higher in carbohydrates.

Beets are often overlooked when choosing vegetables for roasting, but they are a healthy source of iron, potassium, phosphorus, calcium, and many other minerals. But, it’s the specific combinations and concentrations of elements found only within beets that give this veggie its cancer-fighting and disease preventing power.

Be sure to include some red onions, as they have long been associated with lower risk of many types of the disease – including ovarian, bowel and breast cancer, thanks to several anti-cancer compounds including quercetin and anthocyanins – which give the red variety their color.

These roasted vegetables make a quick and easy side dish that will fill you and your family up!

Dairy Free, Gluten Free, Vegetarian, Vegan

Ingredients

  • About 6 cups of a variety of organic vegetables – such as sweet potatoes, parsnip, carrots, small potatoes, beets, or onions
  • Olive oil
  • Salt
  • Rosemary – fresh or dried
  • Salt and black pepper + optional red pepper flakes for some extra zing

Preparation

1. Cut your veggies into 1-inch cubes.

2. Toss in a bowl with the organic virgin olive oil, salt, and seasonings.

3. Spread into a single layer on a baking tray and bake at 400 degrees for 45 minutes. Cover the tray for 30 minutes, then bake uncovered for the remaining time to crisp up.

4. The vegetables should be tender, but not mushy when done. Enjoy!

Recipe Inspiration: Aviva Romm

Serves 3

Ingredients

  • 1 (16-oz) pkg peeled, cubed butternut squash
  • 1 Tbsp minced garlic
  • 3 Tbsp olive oil, divided
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 (8.5-oz) pouch microwavable seven-whole-grains mix (such as Seeds of Change)
  • 1 Tbsp basil paste
  • 1 (5-oz) pkg baby kale-spinach mix
  • 1 (15-oz) can cannellini beans, drained and rinsed

Instructions

  1. Preheat oven to 475°F. Toss together squash, garlic, 1 Tbsp oil, salt, and pepper on a rimmed baking sheet. Bake 20 minutes or until squash is browned, stirring once after 15 minutes.
  2. Meanwhile, microwave grains according to package directions. Whisk together 2 Tbsp oil and basil paste.
  3. Combine grains, squash, kale mix, and beans; drizzle with the basil-oil mixture, and toss.

Time
Clock
10mPrep
20mCook
30mTotal

Nutritional Information
Servings 3
Calories 435
Servings 3
Calories 435
Fat (g) 16
Sat. Fat (g) 2
Protein (g) 11
Carb (g) 63
Fiber (g) 10

EatingWell Test Kitchen
“Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried, instead of canned, chickpeas in this healthy recipe—canned chickpeas add too much moisture.”

Ingredients

    • 1 cup dried chickpeas
    • 2 cups packed flat-leaf parsley, divided
    • ¼ cup chopped red onion plus ¼ cup thinly sliced, divided
    • 2 cloves garlic
    • 5 tablespoons extra-virgin olive oil, divided
    • 3 tablespoons lemon juice, divided
    • 1 tablespoon ground cumin
    • 1 teaspoon salt, divided
    • 5 tablespoons tahini
    • 5 tablespoons warm water
    • 6 cups sliced romaine lettuce
    • 2 cups sliced cucumbers and/or radishes
    • 1 pint grape tomatoes, quartered

Directions

  • Soak chickpeas in cold water for 12 to 24 hours.
  • Drain the chickpeas and transfer to a food processor. Add 1 cup parsley, chopped onion, garlic, 1 tablespoon oil, 1 tablespoon lemon juice, cumin and ½ teaspoon salt; process until finely and evenly ground. Shape into 12 patties (1½ inches wide), using a generous 2 tablespoons each.
  • Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil and cook until golden on the other side, 3 to 5 minutes more.
  • Meanwhile, whisk tahini, water and the remaining 2 tablespoons lemon juice, 1 tablespoon oil and ½ teaspoon salt in a large bowl. Transfer ¼ cup to a small bowl. Add romaine and the remaining 1 cup parsley to the large bowl and toss to coat. Top with cucumbers and/or radishes, tomatoes, the sliced onion and the falafel. Drizzle with the reserved ¼ cup dressing.
Sara Haas, R.D.N., L.D.N.
“This quick and healthy granola recipe can be enjoyed like cereal with milk or sprinkled over yogurt to make an easy parfait. Serve with a banana for a balanced breakfast. ”

Ingredients

    • 2 tablespoons pure maple syrup
    • 1 tablespoon canola oil
    • ¼ teaspoon vanilla
    • 1 cup rolled oats
    • ¼ cup chopped pecans
    • 1½ teaspoons ground cinnamon
    • ⅛ teaspoon kosher salt

Directions

  • 1Preheat oven to 325°F. Line a rimmed baking sheet with parchment paper.
  • 2Combine maple syrup, oil and vanilla in a medium bowl. Stir in oat, pecans, cinnamon and salt until evenly combined. Evenly spread out onto the prepared baking sheet.
  • 3Bake the granola, stirring halfway through, until golden, 10 to 15 minutes. Let cool completely before storing.
  • Make Ahead Tip: Store airtight for up to 2 weeks.
  • Equipment: Parchment paper
  • People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.
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