I am very pleased to welcome a new guest author here at JamJarGill: Rose Zellmer from Gimmie Tasty
Rose, is ultimate food buddy! She decided to create GimmeTasty.com to showcase what she knows, what she want you to know, and what she needs to learn more about the fantastic world of food. She will accompany you on your delicious adventure of discovering happiness through food.
She emailed me directly, recently, to submit this blog post.
Think Vegetables Are Boring? Then You Clearly Haven’t Oven Roasted Yours!
Vegetables are often cast to the side of a plate, considered a dull but essential component of a meal. This oven roasting technique will change that forever!
Oven roasting is one of the tastiest ways to prepare vegetables, and it’s a technique that I always use. This way, most of the vitamins and minerals remain within the ingredients and give you maximum benefit from your meal – without sacrificing any of the fantastic taste!
I like to toss the vegetables in a little olive oil too, as this prevents sticking and supplies offers a good dose of omega 3 at the same time. It’s not just me, however; this dish is hugely popular throughout the cities and towns of the Mediterranean Sea, and along with fish and meats such as chicken, it forms part of the extremely healthy Mediterranean Diet.
As you may know, this has long been publicized as one of the best for health. I find it simple to follow the principles of eating “Mediterranean” food, and so will you – which is great news for everybody’s health.
Fill your pantry with a rainbow of vegetables, wholegrains, beans, brown rice, oily fish (although any fish is good for you – just look for scales rather than breadcrumbs) and a little lean meat such as chicken or turkey. I also recommend nuts for their health benefits, but only in moderation.
One of the key health benefits of this diet is the inclusion of healthy fats, which along with the other vitamins and minerals, help to prevent diseases such as hypertension, high cholesterol, diabetes and heart disease.
I like to add cruciferous vegetables such as broccoli and cauliflower to my tray of healthy vegetables, as they add a little extra crunch and flavor. Use more or less any vegetable that you like, but remember to adjust cooking times to suit, as certain vegetables will need longer roasting time than others to maintain the right texture.
This is an all round, balanced healthy meal that is low in calories, with good amounts of healthy fats and carbohydrates. It is low in protein, but if served with fish or chicken, this will bring up the protein amount quite considerably.
Are you ready to get started? Trust me – one mouthful of this meal and you’ll understand my enthusiasm!
- 1 medium-sized zucchini, cut into ¼ inch rings
- 1 small aubergine
- 1 small butternut squash, peeled, seeds removed and diced into small chunks (you can use one or two sweet potatoes instead, or a few baby potatoes)
- 1 red pepper, core and seeds removed, cut into pieces
- 1 green pepper, core and seeds removed, cut into pieces
- 1 yellow pepper, core and seeds removed, cut into pieces
- 2 red onions, thickly sliced
- 3 garlic cloves, crushed
- 3 tbsp olive oil
- Salt and freshly ground pepper to season
- Optional – some fresh mixed herbs such as rosemary or thyme
- Heat your oven to 220C/425F/Gas Mark 7.
- Tip all the vegetables into a roasting tray and spoon in the olive oil. Make sure that all the vegetables are well coated with the oil, then season to taste. (If you are using herbs, add them at this stage and make sure they are integrated with the vegetables).
- Place in the oven and roast for 15 minutes. Turn the vegetables around after this time, to prevent them from burning. Repeat this a few times, always checking that the vegetables are not burning – If they start to show signs of doing so, cover the roasting tray with tin foil.
- Serve with your choice of meats or fish for a delicious meal.
- Tomatoes are also a lovely addition to this dish, particularly small, sweet ones. Scatter over a few 10 minutes before the end of cooking time so that they soften in with the vegetables – delicious!
- If you want to save on time and washing up, use fillets of fish that are not too thick. This way you can actually place them on top of the vegetables for the last 15 minutes, so that everything cooks together. The fish juices will seep through the vegetables and they become even tastier! Remember to squeeze a little lemon juice over the fish, and a bit more seasoning.
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