Roasted Vegetables for The Holidays
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Collapse ▲This Holiday season, try focusing on serving vegetables without adding salt, sugar, or fat which is a wonderful way to add healthy benefits to your Holiday meal. Roasting vegetables with simple seasonings like garlic, rosemary, thyme, and black pepper can really enhance their natural flavors.
According to the USDA we need to make half of our plate fruits and vegetables. “Dietary Fiber from vegetables, as part of an overall healthy diet helps reduce blood cholesterol levels and may lower risk of heart disease.” –myplate.gov
Roasting vegetables, such as carrots, brussels sprouts, sweet potatoes, or beets, is an easy way to incorporate more of these healthy foods into your holiday meals. Plus, the colors and variety of the roasted veggies will make your plate look festive and inviting!
How to Roast Vegetables:
- Select one or more of a combination of vegetables.
- Cut vegetables the same size so they cook evenly.
- Toss with 1 tablespoon of olive or canola oil, and 2-3 teaspoons of one or a combination of spices.
- Place on a nonstick cooking pan (or pan lined with foil for easier clean-up) and roast at 425 degrees F for 25-40 minutes. Give the vegetables a little space between each piece.
- Half-way through the cooking time, stir the vegetables to ensure even cooking.
Try some of these combinations of seasonings:
| VEGETABLE | SEASONINGS |
| Beets | Allspice, Bay Leaves, Cinnamon, Cloves, Dill, Ginger, Dry Mustard |
| Brussel Sprouts | Caraway, Marjoram, Dry Mustard, Sage |
| Carrots | 5-Spice Powder, Allspice, Caraway, Cinnamon, Cumin, Ginger |
| Sweet Potatoes | 5-Spice Powder, Cinnamon, Cloves, Cumin, Dry Mustard |
How to roast vegetables and the following seasoning suggestions are just one of the many benefits of joining an EFNEP class! Each participant that completes a series of classes with Mrs. Angie receives a “Play-book,’ some may call it a Cookbook. But this book is so much more than recipes; content incudes how to Plan, Shop, Fix, Eat, and Move More.
EXERCISE:
During the Holidays, when you indulge in all the traditions, sweets, and meals, you can still stay healthy by Moving More. Walking is one of the best and easiest ways to renew energy, mood, and help you walk off a few calories. But if it’s too cold, have a dance party. For more tips about, “Finding Time for Fitness Over the Holidays”, check out this article from The University of Nebraska-Lincoln.