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Sheet Pan Herbed Roasted Root Vegetables

Published by Cheryl Mussatto, MS, RD, LD on Oct 4, 2020

A gorgeous combination of colors and flavor, throw these healthy root vegetables in the oven with this easy sheet pan recipe

Nothing quite says “fall is here” like colorful and nutritious root veggies.  This isn’t the only time of year to try out these underground foods but now is when they really shine.  Maybe not the sexiest food on your dinner plate, root veggies such as carrots, sweet potatoes, parsnips, turnips, beets or onions, have a starring nutritional role for your health. And this recipe will help you churn out more of these versatile, inexpensive, and easy to prepare veggies like a pro.  Better yet, you’ll love the blend of fresh herbs and fresh zesty lemon juice combined with the earthy flavors of these veggies, taking this recipe from good to amazingly great.

                                                                       Photo taken by Cheryl Mussatto

What are root vegetables?

Root vegetables, also called tubers or starchy vegetables, are considered to be any vegetable that grows underground. Because they grow underground, they absorb a great amount of nutrients from the soil. This makes them packed with a high concentration of antioxidants, vitamins A, B, C, and iron. Root vegetables are also low in calories, have zero cholesterol, and have little to no fat.

Some of the root veggies are especially high in certain nutrients.  For example:

  • A medium sweet potato contains enough vitamin A – 1,096 micrograms – to meet your entire Recommended Dietary Allowance for the day.
  • Carrots are rich in beta-carotene, a compound your body changes into vitamin A, that helps protect your eyes from damaging sun rays keeping your eyes healthy.
  • Beets are a rich source of the B vitamin folate and are a unique source of a polyphenol called betaine. Betaines, along with folate, possess powerful antioxidant and anti-inflammatory properties helping lower your risk of heart disease by reducing artery-damaging inflammation.

The nice thing about root vegetables is the variety of ways to prepare them. Toss them into soups or casseroles, or prepare them boiled, baked or roasted with some olive oil, and with a little imagination their versatility is endless.

Whip up this large-batch recipe of root veggies in no time and you’ll have a healthy side dish to go with meals all week long.

                                                                                                   Photo by Cheryl Mussatto

Sheet Pan Herbed Roasted Root Vegetables – Serves 8 one-cup servings

Nutrition Information: Calories – 110 calories; Total Fat: 5 grams; Protein: 1.5 grams; Carbohydrate: 15 grams; Fiber: 4 grams; Sodium: 270 milligrams

Ingredients:

2 large carrots, unpeeled

2 medium parsnips, (“sweeter” flavor like carrots) or 1 medium turnip (not as “sweet”), peeled

2 medium beets, peeled

1 medium red onion

1 medium sweet potato, unpeeled

4 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar

1 tablespoon fresh or dried basil

1 tablespoon fresh or dried rosemary

1 tablespoon fresh lemon juice

1 teaspoon kosher salt

½ teaspoon pepper

Directions:

  1. Preheat oven to 425 degrees F. Line 1-2 large baking sheets with parchment paper
  1. Place in a large bowl, the following:
  • Carrots and parsnips, cut into ½ inch thick coin slices and then cut in half moon shapes. If using turnips, cut into 3/4 inch cubes
  • Beets and onion cut into ½ inch thick wedges.
  • Sweet potato cut into ¾ inch cubes. 
  1. Add to the cut-up veggies, the olive oil, vinegar, herbs, lemon juice, salt, and pepper. Toss vegetables until well coated.
  1. Spread vegetables into a single layer onto prepared baking sheets.
  1. Roast vegetables for 30 to 40 minutes or until fork tender.

Note: The roasted vegetables can be refrigerated in an airtight container for up to 5 days. Eat reheated or chilled. 

 

 

 

 

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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