Category Archives: Roasted Vegetables

Roasted Vegetables Are A Nutritious Snack And Side Dish

Prepared and cooked properly, roast vegetables such as cauliflower, brussels sprouts, potatoes, onions and sweet potatoes can tempt your taste buds as a guilty pleasure and most important be nutritious for you too! While the delectable delight of roasted vegetables appears to be good for you, some nutritionists are bringing to light the fact that roast vegetables at a high temperature can change the nutritional composition.


Cutting up onions, garlic and a variety of root vegetables, coating them with a generous amount of olive oil and a sprinkle or two of sea salt is a tasty treat that can be beat! As a snack, instead of popcorn or chips or as a bountiful side dish at dinner time, roasted vegetables are high in fiber, low in calories and quite filling. In addition, roasted vegetables are loaded with beneficial minerals.


According to Jean Mayer, the cardiovascular nutrition lab director at the U.S.D.A. Human Nutrition Research Center on Aging at Tufts University in Boston, Massachusetts, “If roasting vegetables will get people to eat them, I’d encourage people to roast them, the biggest battle is just getting people to eat enough fruits and vegetables.”


There are many vegetables are not affected by being roasted, such is the case with tomatoes. Tomatoes are water soluble and when roasted become more easily absorbable by the body. They full of lycopene that offers the cardiovascular system numerous benefits and carrots are full of antioxidants.


While roasting vegetables may be the last in-crowd, fashionable thing for the household chef, it is recommended that different ways to prepare vegetables for meals be used to avoid becoming bored. Even consuming raw vegetables and enjoying a daily salad will excite your pallet, and provide your body with an abundance of essential nutrients. Steaming, slow boiling, and raw vegetables with a dip are great ways to have vegetables maintain their nutrients.


When it comes to roasting vegetables, Toronto author and dietitian Leslie Beck suggests, “Overheating breaks down the nutritional composition of the oil, changes the flavor and releases harmful free radicals.” When roasting vegetables, ease up on on the olive oil. It’s loaded with fat and has a high-calorie count.

The Pros And Cons Of Roasting Vegetables

Many people enjoy roasting their vegetables in the oven. Think of roasted potatoes, carrots, squash and Brussels sprouts. Combined with some spices, sauces or caramelized, roasted vegetables can seem like a delicacy. However, are roasted vegetables really all that healthy for you? Are there any side effects to roasting a vegetable?

Roasting a vegetable whether it is a potato or squash will inevitably destroy some of its nutrients. However, this does not mean that you should stop eating roasted vegetables or even fruits for that matter. A roasted vegetable is still a vegetable. It will still contain plenty of minerals. The amount will be less but it will still have some nutrients, fiber and other healthful substances. Some vegetables will actually benefit from cooking such as potatoes, squash, carrots and tomatoes. Cooked tomatoes have more lycopene and cooked carrots have more carotenoids. Both are strong antioxidants with many health benefits.

Nutritionists say that most people in the United States are barely eating enough fruits and vegetables in their diets right now. So go out and enjoy your roasted vegetables. Better to eat a roasted vegetable than no vegetables at all. The raw vegetables and fruits will have significantly more nutrients. Still, roasting your vegetables provides you with variety in your diet as well as some new flavors. So go out and enjoy that roasted vegetable dish you have always craved.

Dieticians recommend you cook and consume your vegetables in a variety of ways. Try steaming, which only exposes the vegetables to heat for a brief period of time. This helps preserve nutrients, while still giving you a cooked taste. You can boil some vegetables. Eat raw salads and fresh fruits of course. If you are not a big fan of salads try adding dressings. Fresh fruits can be added to yogurt, ice cream or sweetened. Although, most fruits are sweet enough on their own.

Here are some tips for you when you roast your vegetables. Use a small amount of oil when roasting. Oil is high in fat and calories. Salt your vegetables a bit when roasting them. This reduces the smoking point and makes it less likely they will burn. When oil burns it releases free radicals which are damaging to your health. You can also par boil vegetables. This will reduce the cooking time in the oven.