Roasted Root Vegetables
Makes about 8 cups (2 L)
Our autumn harvest of root vegetables provides a great deal of nourishment and warmth. You may vary the combination below by including other choices, such as sweet potatoes, parsnips, turnips, or squash, using a total of 8 to 9 cups (2 to 2.25 L) chopped root vegetables. The foods with deep yellow and orange hues are particularly rich in vitamin A.
2 yams, peeled
2 potatoes, unpeeled
1 large red, yellow, or white onion
2 tablespoons (30 mL) extra-virgin olive oil
1 tablespoon (15 mL) chopped fresh herbs (such as basil, thyme, oregano, dill)
1/4 teaspoon (1 mL) salt
Pinch of black pepper
Heat the oven to 375°F (190°C).
Cut the carrots, yams, potatoes, and onion into 1-inch (2.5 cm) pieces and place in large bowl. Sprinkle with the oil, herbs, salt, and pepper, tossing the vegetables well to coat. Transfer to a 9 × 13-inch (23 × 33 cm) baking dish or cookie sheet. Bake, uncovered, for 35 to 40 minutes or until the vegetables are tender.
Per cup (250 mL): calories: 162, protein: 2 g, fat: 4 g, carbohydrate: 31 g (1 g from sugar), dietary fibre: 4 g, calcium: 24 mg, iron: 1 mg, magnesium: 29 mg, phosphorus: 71 mg, potassium: 885 mg, sodium: 79 mg, zinc: 0.4 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 2 mg, vitamin B6: 0.4 mg, folate: 28 mcg, pantothenic acid: 0.5 mg, vitamin B12: 0 mcg, vitamin A: 129 mcg, vitamin C: 24 mg, vitamin E: 0.2 mg, omega-6 fatty acids: 0.1 g, omega-3 fatty acids: 0 g
Percentage of calories from protein 6%, fat 20%, carbohydrate 74%