The more color in your food, the more healthy and nutritious it is, this may surprise you but mixing together lots of colorful fruits and veggies makes your meals taste like a “rainbow”. Our Harvest Home farmers markets are bursting with color: Deep green kale, ruby red beets, golden squash, large tomatoes and small cherry tomatoes, orange carrots, crisp green beans and peppers. Grab your favorites and mix them all together. Eating healthy just got easier and tastier.
When it comes to cooking veggies, pan-roasting is the easiest and most delicious way prepare your veggies all at once. Simply:
Cut veggies of your choice into 2-3 inch pieces.
Mix them with 1-2 tablespoons of olive oil.
Spread out on a cookie sheet, sprinkle with a little salt and pepper
Bake at 450° in the oven for 20-30 minutes or until the insides are soft and tender, crispy and slightly browned on the outside.
Add your favorite seasoning the last few minutes of cooking for more. Season with fresh herbs like dill, mint, cilantro or rosemary.
The flavor you get with roasting is unlike any other.
To make a meal
Add a can of chick peas or kidney beans, cold bits of cooked chicken or eggs for more protein
Nuts like almonds add a little crunch plus antioxidants & fiber.
Of course, every rainbow has a pot of gold. In this case your pot of gold is vitamins A, B, C and K, antioxidants and fiber along with minerals like calcium, phosphorus and thiamin are all packed in each delicious bite. We call this: “A rainbow of summer taste with nutritional gold for the body”.
Be creative, have some fun, enjoy eating healthier.
RAINBOWS OF HEALTH
RECIPE: Italian Oven Roasted Vegetables
INGREDIENTS:
8 oz. Bella mushrooms, ends trimmed
12 oz. baby potatoes, cut potatoes in halves
12 oz. Campari tomatoes, grape or cherry tomatoes will work also
2 zucchini or summer squash, cut into 1-inch pieces
10-12 large garlic cloves peeled
1/4 cup olive oil
½ tbsp. dried oregano
1 tsp dried thyme
Salt and pepper
Freshly grated Parmesan cheese, optional
Crushed red pepper flakes, optional
PREPARATION:
Preheat the oven to 425 degrees F.
Place the mushrooms, veggies, and garlic in a large mixing bowl. Drizzle generously with olive oil. Add the dried oregano, thyme, salt and pepper. Toss to combine.
Take the potatoes only and spread them on a lightly-oiled baking pan. Roast in the heated oven for 10 minutes.
Remove from the heat, and then add the mushrooms and remaining vegetables. Return to the oven to roast for another 20 minutes or until the veggies are fork-tender
Serve immediately with a sprinkle of freshly grated Parmesan cheese and crushed red pepper flakes (optional).
TIPS AND TRICKS
Cooking Times for Pan-roasted Veggies at 425 degrees F.
Root vegetables (beets, potatoes, carrots): 30 to 45 minutes, depending on how small you cut them.
Winter squash (butternut squash, acorn squash): 20 to 60 minutes, depending on how small you cut them.
Crucifers (broccoli, cauliflower, Brussels sprouts): 15 to 25 minutes.
Soft vegetables (zucchini, summer squash, bell peppers): 10 to 20 minutes.
Thin vegetables (asparagus, green beans): 10 to 20 minutes.
Onions: 30 to 45 minutes, depending on how crispy you like them.
Tomatoes: 15 to 20 minutes
Mix Things Up and Enjoy