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Heart Healthy Roasted Veggies

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Here at the Doctor Yum Project, we are always looking for ways to make things simple and healthy. One of the easiest and most delicious ways to prepare vegetables, and keep them heart healthy, is to roast them. Something really magical happens when you allow the vegetables to cook in just a small amount of healthy fat, on a cookie sheet at medium temperature. The vegetables cook slowly, allowing the natural sugars in them to caramelize. The edges get brown and crispy, and the insides are cooked perfectly. Is your mouth watering yet? Adding roasted vegetables can be a delicious part of a heart-healthy diet! Save some for lunch or breakfast the next day!

Ingredients

Food
Amt
Units
Prep
Notes
veggies choices (pick a cup or more of each cut into bite-sized pieces)
veggies choices
pick a cup or more of each cut into bite-sized pieces
asparagus
asparagus
beets
beets
broccoli
broccoli
cauliflower
cauliflower
sweet potatoes
sweet potatoes
potatoes
potatoes
carrots
carrots
eggplant
eggplant
garlic, whole cloves
garlic
whole cloves
garlic
garlic
onions
onions
bell pepper
bell pepper
cherry tomatoes, whole
cherry tomatoes
whole
zucchini
zucchini
butternut squash
butternut squash
squash (yellow)
squash (yellow)
spices (add any combination to taste)
spices
add any combination to taste
salt
salt
black pepper
black pepper
dried or fresh herbs (rosemary, basil, oregano)
dried or fresh herbs
rosemary, basil, oregano
curry powder
curry powder
cinnamon
cinnamon
turmeric
turmeric
paprika
paprika
chili powder
chili powder
cumin
cumin
healthy oil (olive oil, grapeseed oil or coconut, about 2 tablespoons per 4 cups of veggies or enough to lightly coat the veggies.)
healthy oil
olive oil, grapeseed oil or coconut, about 2 tablespoons per 4 cups of veggies or enough to lightly coat the veggies.

Method

You can cut up 2-3 cups of vegetables and add 2-3 tablespoons of fat. Make sure to melt the coconut oil first if it is solid. If you are using grapeseed oil, you need less. If roasting with olive oil, heat the oven to a maximum of 350 degrees. The same temperature works for the grapeseed oil and coconut oil as well.

Toss the cut vegetables in the oil, spread on the cookie sheet and add your seasonings. Every 15-20 minutes you will want to stir the vegetables and remove those that are finished cooking. Thinner vegetables like asparagus will crisp quickly while big chunks of sweet potatoes, and juicy vegetables like squash and tomatoes will take longer. It will be worth the wait, we promise! Plan on allowing the vegetables to roast for approximately an hour, but that will vary depending on the vegetables you choose.

Once you have your roasted vegetables, you can eat them straight or consider:

  • Adding to rice, quinoa, pasta
  • Topping tacos, loading burritos, or adding to fajitas
  • Mixing into an egg scramble or omelette
  • Topping a salad
  • Adding to a stir-fry
  • Saving as a healthy snack
Prep time
15 min
Cook time
1 hour
Yields/Serves:
Roast as many cups as you need for as many meals and snacks as you need.

Yum Ratings

😫😟😐😀😍 "Super yum! This is my favorite to make on Sunday and then snack on throughout the week!" —Nora, a grownup
😫😟😐😀😍 "Yum! I don't like all the vegetables, but I love the peppers and sweet potatoes!" —Ethan, age 6