via – Fitness Magazine
Steamed vegetables, while healthy, can get boring real quick. Roasting them adds tons of flavor without drenching them in a calorie-laden sauce. New York City chef (and vegetable connoisseur) Daphne Cheng shares her tips and tricks to help you make the perfect roasted vegetables.
Choose an Oil
The best oil for roasting is coconut oil as it has a high smoke point, meaning it won’t get burned when you cook at high temperatures. While coconut oil is high in saturated fat, its medium chain triglycerides mean it’s easily processed by the body. In fact, coconut oil is healthier than vegetable oil because it does not increase LDL (bad cholesterol) levels. The amount of oil depends on how many vegetables you’re roasting. About 1 tablespoon of oil per two cups of vegetables is a good place to start. Olive oil is another solid option, depending on the flavors you’re going for.
The different types of vegetables can be roasted in the same pan. Just be sure to cut them into pieces of similar sizes—you don’t want little pieces to burn before big pieces are done cooking. Roast vegetables in a 425°F oven until done. The high temperature is what allows caramelization (yum!). If you’re new to roasting, stop worrying. Vegetables are forgiving on their roasting times. Check for doneness by poking them to see if they’re tender, or look for a nice golden color.
Once you’re comfortable with this method, you can experiment with different recipes that use the roasted vegetables, like this recipe adapted from allrecipes:
- 1 small butternut squash, cubed
- 2 red bell peppers, seeded and diced
- 1 sweet potato, peeled and cubed
- 3 Yukon Gold potatoes, cubed
- 8-10 brussel sprouts, sliced in half
- 2 large carrots, sliced into 1/4 inch pieces
- 1 red onion, quartered
- 1 tablespoon chopped fresh thyme
- 2 tablespoons chopped fresh rosemary
- 1/4 cup olive oil
- 2 tablespoons balsamic vinegar
- salt and freshly ground black pepper
- Preheat oven to 475 degrees F (245 degrees C).
- In a large bowl, combine the squash, red bell peppers, sweet potato, brussel sprouts, carrots and Yukon Gold potatoes. Separate the red onion quarters into pieces, and add them to the mixture.
- In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.
- Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.