The Best Roasted Vegetables EVER | Enjoy the Taste of Eating Right During National Nutrition Month

Hello folks! And a happy Wednesday to all of you! Since the theme of this year’s National Nutrition Month is “Enjoy the Taste of Eating Right” I thought I’d share a delicious roasted vegetable recipe. If you Google “roasted vegetable recipes” and one of the first things that pops up is a link to a recipe called “The Best Roasted Vegetables Ever” then curiosity makes you want to find out if these are truly the best roasted vegetables ever 🙂 Today’s recipe is from The Wednesday Chef. I invite you to check out her blog; it has some pretty delicious looking goodies!

Happy veggies

Now I’m going to be honest. I love my vegetables, and I sure do love roasting them. But, I’ve got to come clear about why I hopped on the vegetable train last night. I get in the habit of calling my husband on the dot at 4 p.m. every day to get a game plan for dinner. Typically we decide if we’re doing leftovers, takeout, or one of us is cooking. After my husband told me we had the leftover pork and some deer meat he cooked last night, I knew that wouldn’t suffice for a well-rounded meal.
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There’s something about veggies that just makes me giddy. I really think it’s the variety of colors. I veered away from the original recipe just a bit with the addition of a small sweet potato. I love my beta-carotene, but I REALLY love a little bit of starch.IMG_1964I decided to use the beautiful dish my sister-in-law gave me for Christmas this year from Sur La Table. This picture doesn’t give this piece justice but let me just say, IN.LOVE.

IMG_1971Veggies are chopped up and ready for a mixing with herbs and olive oil.

IMG_1984Gorgeous, beautiful color!

IMG_2006And here’s a close up of the veggies post roast. DE.LISH,US!

And here’s the recipe!

Roasted Vegetables
The Wednesday Chef
Serves 6 as a side dish

1 medium onion
1 medium or 2 small carrots
1 zucchini
1 eggplant
2 small potatoes
5 small tomatoes
1 red or yellow pepper
2 cloves of garlic
Salt and pepper to taste
Dried herbs (sage, thyme, rosemary, wild fennel are all good choices – either individually or combined in some form)
4 to 5 tablespoons of olive oil, plus more to taste

1. Preheat the oven to 375 F (180 C). Quarter and slice the onion thinly. Dice all the vegetables into pieces that are approximately the same size (no larger than 1/2 inch). Pile the vegetables into a baking dish so that the vegetables lie a few inches thick. Season with salt, pepper and herbs to taste and then pour the olive oil over the vegetables. Mix thoroughly but gently – you don’t want to destroy the tomatoes before the dish goes into the oven. Now check the vegetables to make sure they are well-coated and glistening with oil. If need be, add more oil.

2. Put the dish in the oven and cook for 45 minutes to an hour. Halfway through the cooking process, remove the dish from the oven and very gently stir the vegetables so that the ones at the bottom come to the top. Towards the end of the cooking process, stir a second time. Remove from the oven and let cool slightly. Check for seasoning and serve.

Now, if you’re a newbie at roasting vegetables and want to try other roasted veggie combinations, some of the best tips and tricks can be found from 100 Days of Real Food so please check it out!

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I'm Blogging National Nutrition Month


Oven Roasted Corn and Okra Salad

oven roasted corn and okra salad

Okay clearly I have been on an okra kick lately! I’m not sure what’s gotten into me, but ever since buying some okra a few weeks ago at the farmer’s market, I haven’t been able to stop myself from purchasing this amazing vegetable another time.  I am happy to say that this recipe was inspired by this recipe from Cook Up a Story Blog that I am so happy was shared in the comments to my Sauteed Okra with Heirloom Tomatoes and Bacon dish from a few weeks ago. I love both corn and okra so when it was suggested to me to try them together, I could not resist. The delicious flavor of the roasted okra was well paired with the contrasting sweetness of the corn that I roasted in the oven, off the cob. If I had to make this recipe again I’d likely use a little less okra (I bought 2 lbs and used all of it) so that I could roast the corn and the okra on the same cookie sheet.

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Ah take a look at this beautiful okra from the farmers market!!

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After I washed up the okra, I chopped it up, only omitting the heads and placed them on a cookie sheet.

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After coating the okra, I seasoned with freshly ground black pepper, ground sea salt, and a little sprinkle of some garlic powder. After seasoning, I put the okra in the oven pre-heated to 425 degrees then started to work on prepping my corn. I knew that I’d have to use a separate cookie sheet for the corn and from the recipes I saw on the internet, it looked like the corn wouldn’t need as much time to roast but would need an oven temperature adjustment (~475 degrees).

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Picked up this package of corn from Publix grocery in my city.

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I feel like I made a mess during this process but was still able to avoid not losing too many kernels. Next time I am going to plan to use this technique with a bundt pan.  🙂

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All 4 ears of corn with the kernels removed raw off the cob. I did the same light drizzle of olive oil, salt, pepper, and garlic powder as I did with the okra. About 8 minutes into the okra cooking I raised the oven temperature to about 475 degrees. At the 10 minute mark I added the corn in the bottom rack of the oven and roasted both the okra and corn for an additional 15 minutes with an additional 5 minutes at the end rotating the corn and okra to the top rack to broil on low for a little teeny extra browning 🙂

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Okra out of the oven!!

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After the veggies finished roasting, I added an additional drizzle of olive oil, some extra salt and pepper to taste, garlic powder (although I think that minced garlic would be really nice with this too) and a few shakes of red pepper flakes to give it some kick.

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We ended up pairing this concoction with some steaks off the grill. I apologize for the blurry picture; I honestly didn’t want my husband to catch me “again” taking pictures of my food before eating it….and I was pretty anxious to get to try all these yummy flavors in my mouth 🙂

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And without further ado, here is my recipe:

Oven Roasted Corn and Okra Salad

Ingredients
1-2 lbs okra, washed and chopped
4 medium ears corn
sea salt or kosher salt grinder
freshly ground black pepper
garlic powder (or minced garlic if available)
red pepper flakes (optional)

Directions
Begin by preheating oven to 425 degrees. Wash okra, chop into 1 inch or so sections, removing the “head” but leaving the tails. Place chopped okra on a cookie sheet, drizzle lightly with olive oil and using a brush or hands, make sure okra is lightly coated. Next add 1 tsp or so of sea salt or kosher salt followed by black pepper and garlic powder as desired. Place in oven and set timer for 10 minutes. While okra is cooking, wash raw corn and remove kernels from cob; place raw corn on a separate cookie sheet and oil and season in the same way the okra was prepared. At the 8 minute mark on the oven timer, increase your oven temperature to 475 degrees. When the timer goes off at ten minutes, add corn to your bottom rack of the oven and roast both okra and corn for an additional 15 minutes. If you’d like to get some additional browning on your okra or corn, alternate the vegetables to the top rack and broil on low for about 5 minutes total or as desired. After roasting and broiling is complete, add cooked vegetables to a mixing bowl and mix together, adding an additional drizzle of olive oil, sea salt, ground black pepper, garlic powder (or 1 tsp minced garlic) along with a few shakes of dried red pepper if you want it spicy. Serve warm.

There really is no specific way to make this dish and you may find yourself wanting to experiment with the oven temperatures a bit. The next time I try this recipe I will likely heat the oven to 475 from the get go and also use a tiny bit less olive oil on my okra to yield a slightly crispier texture. If you try out this recipe, please let me know how you like it and if you had some additions so that I know some things to try next time!! 🙂


Delicious, Nutritious, {Roasted} BROCCOLI!!

roasted broccoli

Shout out to my broccoli lovers in the house! I consider broccoli to be on my personal list of super foods. Why? Need some fiber? Bam, here’s your broccoli! Need water soluble vitamin C or fat soluble vitamin A? Get some broccoli. Or maybe you need some calcium and folic acid…yep, broccoli is there to the rescue. Maybe you’d just like some nice phytochemicals to prevent cancer and other chronic diseases—bring out the broccoli.

For some people however, broccoli can be a daunting task to eat. I used to relish the opportunity to put raw broccoli florets in my salads at work until I realized how sensitive my tummy was to raw broccoli. If you didn’t know, broccoli is part of the cruciferous family of vegetables (which includes cabbage, cauliflower, broccoli, Brussels sprouts, kale, and bok choy) which has been known to provide stomach discomforts to some people in its raw form due to the fiber content, providing subsequent bloating from the gases that are formed in the stomach during digestion. Doesn’t sound too fun huh? Though broccoli and other cruciferous veggies have their best health benefits in the raw form, cooking broccoli appropriately (avoiding overcooking) can help diminish these negative tummy effects while also keeping the nutritional integrity of the veggie.

Most people steam their broccoli but yesterday I found a fantastic recipe for oven roasted broccoli at The Gingered Whisk. She has some incredibly delicious recipes! Last night I thought I’d put her recipe to the test right after pinning this bad boy on Pinterest.  This recipe was originally from The Amateur Gourmet who adapted it from the wonderful Ina Garten.

20130604_182133Get out the delicious broccoli…

20130604_182504Chop into florets to arrange on a foil lined baking sheet

20130604_182855Aren’t they so cute and delicious looking?!

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Pull out your seasonings…I didn’t have any kosher salt so ended up using some sea salt; I also pulled out the garlic powder to supplement with the minced garlic I ended up using

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Bake for 20-25 minutes at 425

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Add your lemon juice and Parmesan cheese…I had some leftover Sargento in the fridge

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YUUUUMMMMMM!!!!

Roasted Broccoli Recipe

Ingredients
4-5 pounds of broccoli
5 Tbsp Olive Oil
1 1/2 tsp kosher salt
1/2 tsp ground pepper
4 garlic cloves, sliced
1.5 Tbsp Olive Oil
1/3 cup parmesan cheese
zest and juice from 1 lemon

Directions
Preheat your oven to 425
Take 2 large bunches of broccoli and cut it into florets.
Wash them and dry them super thoroughly.
Put some tin foil on a lined cookie sheet.
Place your broccoli on the cookie sheet and drizzle a bit of olive oil on top, sprinkle with kosher salt and some black pepper to taste.
Slice 4 heads of garlic and place these on the cookie sheet, too.
Now toss it all together.
Roast in the oven for 20-25 minutes, until the broccoli is crisp tender and getting a bit brown on the tips.
Remove the pan from the oven and zest a lemon over the broccoli, followed by a squeeze of lemon juice.
Drizzle a little more olive oil on top, sprinkle on some parmesan cheese and toss.
Enjoy!

I’m not sure if I’ll ever be able to eat broccoli any other way. The lemon juice and zest really enhance the flavor of this dish. My husband and I paired the broccoli with some roasted chicken. If you try this recipe, please tell what you think! 🙂

P.S. Next up this week will be my tasting of some bacon and cheese flavored crickets I picked up at the market in Charleston. Video will be included so you don’t want to miss 🙂


Baby Bella and Sundried Tomato Chicken Sausage Pasta

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20130403_181027Ahhh! Have I ever mentioned to you how much I love food and how much I enjoy cooking? Well I do and I do. The funny thing is that I didn’t really start learning to cook until grad school, mostly because my grandparents did a lot of the cooking when I was younger and I lived and worked in the residence hall/dorm most of college. However, last evening I got the hankering to try Dreamfields Healthy Carb Living Pasta that I scored as a freebie at the Alabama Dietetic Association Meeting in March. I wanted to make sure I made a sauce that was light and didn’t mask the taste and quality of the pasta, especially since I hadn’t tried any of Dreamfields pasta before. I figured a simple sauce with olive oil and garlic would fit the bill, but I also wanted to add some additional components for taste and texture. And with that said, let me proceed below with my recipe! — P.S. I tend to not do very stringent measuring while cooking and usually add ingredients in “to taste” so if you decide to make this yourself, you’ll probably want to play around with things a bit 🙂

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I love Publix!

20130403_180941Running a little low on the dry basil but that’s okay!

Baby Bella and Sundried Tomato Chicken Sausage Pasta (It’s a mouthful!)

Ingredients:

~16 oz dried pasta

1/2-3/4 cup extra virgin olive oil (may want to stick closer to 1/2 cup if you don’t add a lot of additional ingredients to your version of the dish)

3 garlic cloves minced

1 shallot chopped/sliced

2 tsp red pepper flakes (more or less depending on your taste preference)

1/2 cup chopped Italian parsley

2 Tb dried basil (you can use fresh if you’ve got it; I forgot to pick some up at Publix and ended up using dried)

8 oz baby bella sliced mushrooms

12 oz  sliced Al Fresco sundried tomato chicken sausage (or any other meat/protein you’d like to use)

2 oz grated parmesan cheese (again, up to your discretion)

sea salt (to taste)

pepper (to taste)

Directions

Follow pasta directions cooking pasta al dente or to desired tenderness – once the pasta has cooked, drain the pasta and set aside but reserve about 2 or 3 Tb of the pasta water. While your pasta cooks, heat olive oil over medium heat in a large sautee pan or wok. Add in your garlic and cook for about 1-2 minutes, then add your chopped shallot. Cook garlic and shallots for about 3 minutes, stirring frequently so your garlic doesn’t burn. Next add your baby bellas and sliced sausage to your olive oil mixture cooking for about 5 minutes or until your baby bellas are slightly tender.

Next, add your pasta to your pan and toss to coat while also adding about 2 Tb of the leftover pasta water. Toss in your parsley, cheese, salt and pepper to taste and you’re good to chow down! 🙂

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Chop up that garlic and shallot!

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After that shallot and garlic has sauteed for a bit, don’t forget your red pepper flakes

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Add in those baby bellas

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the great thing about the Al Fresco sausages are that they come fully cooked so you just want to make sure they’re heated to warm temperature for the dish

20130403_190321Don’t forget your Italian parsley

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And ta da!

Thankfully my husband really enjoyed the dish and since it’s just the two of us and our dog scoring a sliver of chicken sausage here and there, we have plenty of leftovers that’ll make for some nice lunches over the next few days. I like having the Italian parsley in the dish to add some earthiness to the flavors and provide a bit of texture as well. But, if Italian parsley isn’t your thing, you may want to do some chopped fresh basil as an alternative or forgo the greens all together. Overall, the base of olive oil, garlic, and red pepper is a fairly common combination that you can use with any pasta and additional ingredients of your liking —- awesome!

Before I end this post though, I do want to make mention of the Dreamfields Pasta. As you can see below from the label, Dreamfields indicates that it only has 5 grams digestible carbs despite 41 grams being listed on the label per serving. With Dreamfields pasta, 5 grams is fiber while 31 grams are “protected carbs”, which is apparently the  carbohydrate that is protected by a special protein/fiber blend by Dreamfields to prevent the digestion of this starch. Sounds pretty nifty huh? Perhaps even a little confusing. Check out the Dreamfields Expert Q&A for further explanation. However, I would be careful about counting it as 5 grams of carbohydrate for your meal of choice. While you do that, I’ll be enjoying my leftover pasta 🙂

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P.S. Have any of you had Dreamsfield pasta before?