Roasted Vegetables

Why should you eat vegetables?

No one needs to be told that vegetables are healthy, but as a Master Certified Health Education Specialist (MCHES) with a masters in public health (MPH), I love to point out the specific health benefits of each ingredient I use. Each vegetable in this recipe has its own super powers and I want to give them the attention they deserve!

Bell peppers

Bell peppers range in color and flavor based on how ripe they are. A red bell pepper is riper and therefore sweeter and milder than a green bell pepper.  Red peppers contain 11 times more beta carotene and four times more vitamin C than green bell peppers. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy, and beta carotene benefits your immune system, vision, skin health and bone health.  Red bell peppers also contain an important phytochemical, lycopene, which could benefit prostate and heart health, according to the Produce for Better Health Foundation.  Select bell peppers that are brightly colored and firm with tight skin. You can store bell peppers for up to five days in a plastic bag in your refrigerator.

Onions

Onions come in different colors (usually red, white and yellow) and can range between sweet and spicy as well as mild and strong depending on the type of onion and season. They are a good source of fiber and an excellent source of vitamin C.

Zucchini

Zucchini is super high in water content, which makes it great for hydrating in the summertime! This also makes it great for digestion. Zucchini is high in vitamins A and C as well as manganese, copper, and folate. I love adding it into my diet whenever possible!

Carrots

You may have grown up hearing about how good carrots are for your eyesight (and that's true!) but they do so much more. Carrots are low in calories and offer dietary fiber. They're high in beta-carotene, which your body turns into vitamin A. This is good for eye health but also your immune system as well as healthy skin. Go carrots!

These, of course, are not the only vegetables that would work in this recipe. Feel free to swap in others (as I do) depending on what you crave or currently have in the fridge. Sweet potatoes and buternut squash also work well here.

How long can you store roasted vegetables?

Store roasted vegetables in an airtight container in the refrigerator for 3 to 4 days. They can be frozen, but doing so will change their texture and isn't recommended. If frozen, I would suggest only using them in soups or casseroles where their texture isn't as important. Another option: puree them into a pasta sauce. You can add any leftover roasted veggies into this easy Hidden Veggie Pasta Sauce recipe.

Does roasting vegetables reduce their nutrients?

According to the USDA, nutrient data are typically lacking for cooked foods, regardless of cooking method. The USDA analyzed the retention of nutrients in a variety of foods and did find that some nutrients could be lost depending on the type of food and cooking method (source). Generally speaking, cooking vegetables may alter their nutritional contents, but it depends on the type of vegetable (source). That being said, if roasting vegetables means it is more likely you and your family will actually eat them it is better than no veggies!