Roasted Vegetables & Mushrooms Side Dish goes with just about any meal!
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Do you or someone you live with have food allergies? Joyfully Living with Food Allergies Ebook will encourage and give practical ideas for family dinners and dining outside the home.
Roasted Vegetables and Mushrooms Side Dish
Reasons you’ll love this side dish:
- Clean eating at it’s best!
- Gluten Free/Grain Free.
- Dairy Free.
- Corn Free.
- Nutrient Dense.
- Delicious!
Roasting vegetables is the way to go when you are trying to introduce new vegetables to your family. Is one of your goals is to get more vegetables in your diet? Roasting vegetables is an easy and a tasty way to prepare veggies.
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I get excited about nutrition and the nutrients found naturally in the food we eat! Just for fun, we’ll look at each vegetable in this dish and see how our body benefits from consuming it.
Carrots and Parsnips Nutrition Facts
Two classic root vegetables that are so easy to love! Besides their slightly sweet taste they provide us necessary nutrients. Why we need to eat carrots and parsnips:
- Fights disease due to high antioxidants.
- Provides necessary fiber for better gastrointestinal health.
- Regulates blood sugar.
- Contains vitamin C which helps reduce inflammation & strengthen our immune system.
- Carrots specifically provide our bodies vitamin A and potassium.
- Parsnips contain micronutrients like folate.
Asparagus Stalks
In Roasted Vegetables and Mushrooms Side Dish, you can chose between asparagus or brussel sprouts. Often asparagus is available in the markets in the spring and early summer. Brussel sprouts are harvested in the fall, making them available Fall and early winter.
Quick Asparagus Nutrition Facts
- Low calorie highly nutrient dense food!
- Full of antioxidants that protect our cells from free radical damage.
- Excellent for digestive health, as it’s a good source of soluble fiber.
- Good source of potassium which aids in lowering blood pressure.
Asparagus is delicious roasted by itself or with a variety of vegetables.
Brussel Sprouts Nutrition Facts
Over the last five years or so I’ve come to love Brussel sprouts. However, not all Brussel sprouts are created (or grown) equal. I’ve bought “bad” Brussel sprouts before and even after roasting them, they tasted nasty. I contribute it to the special wash that is used on conventional vegetables. Brussel Sprouts are one vegetable I will always buy organic!
The Brussel sprouts in the picture were so super green and fresh! They roasted nicely and complimented the dish.
Why should we make Brussel Sprouts part of our diet?
- High Vitamin K content. (A 1/2 cup contains 137%), which prevents heart disease. It’s needed for blood and bones.
- Builds our immunity and helps us absorb iron due to a high vitamin C content.
- High in antioxidants which fights disease.
- Naturally detoxes our body.
- It’s a cruciferous vegetable meaning it helps reduce inflammation naturally.
Our bodies need Brussel sprouts to promote good health and fight disease. Medical News Today goes into more details on the benefits of eating more of this nutrient dense vegetable; “Brussel Sprouts: Health Benefits and Nutritional Information.”
Zucchini Nutrition
This vegetable adds more variety and nutrition to this side dish. I was pleasantly surprised by all the health benefits in this common vegetable.
- High in potassium.
- Contains significant amounts of fiber which benefits our colon and prevents disease.
- Great for our eyesight due to high manganese and lutein.
- Promotes good circulation due to components in the zucchini.
Read more at “What is Zucchini Good For?” Another plus is zucchini is easy to find and inexpensive.
Why Eat Mini Bella Mushrooms?
The mushrooms really make this side dish complete! Bella Mushrooms come in white or brown color. These little mushrooms loaded with vitamins and minerals that will benefit our health. Nutrients found in mini Bella mushrooms:
- Contains copper that is necessary for healthy blood vessels and energy production.
- Good source of Vitamin B3.
- Low calorie and contain no sugar or fat.
- High in potassium and phosphorus.
- Known for iron content which is necessary for our blood, bones and energy.
Overall, mini bella mushrooms give us a strong body and immune system. The main growing season for mushrooms in United States is April through June. They also can be grown indoors year round. Another unique fact is they are among the least pesticide ridden foods in the grocery stores. When given the option, I still chose to buy organic.
Printable Recipe: Roasted Vegetables & Mushrooms Side Dish
Roasted Vegetables & Mushroom Side Dish
Gluten Free, Grain Free, Dairy Free.
Ingredients
- 2-3 small-medium parsnips organic
- 2-3 medium carrots organic
- 12-14 small brussel sprouts or asparagus organic
- 1 medium zucchini organic
- 6 mini Bella mushrooms organic
- 4 T. unrefined coconut oil
Instructions
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Line a large baking pan with unbleached parchment paper. (I like to use a 12″ x15″ baking pan with 1″ sides.)
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Preheat your oven to 350˚.
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Scrub your parsnips and carrots with a vegetable brush. Using a vegetable peeler, peel off the skins. (Optional). Cut into desired circles.
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Wash your Brussel sprouts & trim off ends. Cut in half if small or quarter if large.
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Wash zucchini and slice.
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Rinse your mushrooms well and slice.
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Add the parsnips, carrots, Brussel sprouts and zucchini to the parchment paper lined baking sheet. Sprinkle with Bragg’s All Purpose Seasoning.
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In a small saucepan, melt 4 T. of coconut oil. OR if you want to take a short cut, distribute the coconut oil through the vegetables.
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Stir and put in the oven. Bake for a total of 30 minutes. After 15 minutes, use a metal spatula and stir the vegetables.
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Serve warm.
Where to Buy Supplies:
Thankfully most of the vegetables can be found at your local health food-coop, farmers market or grocery store.
- Unbleached Parchment Paper
- Glass – 3 quart Baking Dish, 9″ x 13″
- Small Stainless Steel Spatula with comfortable handle
- Unrefined Organic Coconut Oil
Roasted Vegetables and Mushrooms Side Dish
Not sure which I love more, the variety of vegetables, the nutrient value of this dish or the ease of putting it together. We often eat the leftovers for breakfast the next morning with a fried egg. What a great way to start the day too!!
I hope you find joy in preparing this dish and in eating this dish. What vegetable fact did you find the most fascinating?
We’ll keep making healthy food choice together!!!
Pursing Better Health Together,