Normally when people think of roasted vegetables, you think of the typical russet or red potatoes, celery, onions, cauliflower, carrots and maybe a little broccoli too, but this roast is a little different. First off, this roast has tons of root vegetables that are very nutrient dense, filling and most importantly...delicious! Let's break down some of the great nutritional benefits of what goes into this roast really quick-
Beets: Beets are rich in folate (B-9) which is an essential part of healthy brain function, highly contributing to emotional and mental health. Beets are also rich in manganese which your body needs to help with blood clotting, sex hormones, bones and connective tissue. Just one half cup of beets provides your body with roughly 12-16% of your daily manganese needs, which is also a major role in calcium absorbtion, carbohydrate and fat metabolism as well as blood sugar regulation. They really play a big role is the way your body functions, so don't be too scared to give them a shot!
Sweet Potatoes: Sweet potatoes are an excellent source of vitamin A, vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. Sweet potatoes have been shown to help regulate blood sugar, have anti-inflammatory nutritents and also provide our body with necessary antioxidants.
Brussels Sprouts: Brussels sprouts contain vitamin c which is essential for immune health as well as your body's growth and development. It also is a great source of fiber which helps to keep things moving in your digestive tract, contains folate which helps with healthy brain function and it contains lots of antioxidants which have been linked to the reduction of cancer cells.
Rainbow Carrots: (excerpt from Time.com)
Yellow Onions: Onions are a very good source of biotin which helps keep your hair, skin and nails healthy. They are also a good source of manganese, vitamin B6, copper which helps produce red blood cells as well as keep your immune system and your nerve cells functioning well, vitamin C, dietary fiber, phosphorus, potassium, folate (again with the healthy brain function) and vitamin B1.
Garlic: Garlic is a good source of selenium, which is a vital aspect of your thyroid function, helps regulate blood sugar levels as well as helping your body maintain a healthy ratio of fat cells. It also has wonderful cardiovascular benefits when taken in high doses or in capsule form. It also has anti-inflammatory, anti-viral and anti-bacterial properties, which is a great bonus this time of year!
Nutritional Yeast (also known as "nooch") : (excerpt from Livestrong.com) Nutritional yeast is a complete protein, meaning that among the 18 amino acids it contains, nine are essential ones that your body cannot produce. Nutritional yeast also provides the compounds beta-1,3 glucan, trehalose, mannan and glutathione, which are associated with enhanced immunity, reduced cholesterol levels and cancer prevention. You get a significant dose of the minerals iron, selenium and zinc when you consume nutritional yeast as well and one serving of nutritional yeast provides about four grams of fiber.
Coconut Oil: Okay, don't get me started on coconut oil. I could seriously go on and on about the benefits, and if you google it you will see why. It's basically the most amazing thing that helps internally, externally and there are household uses as well, so it's pretty much magic.
Ingredients:
How to:
Beets: Beets are rich in folate (B-9) which is an essential part of healthy brain function, highly contributing to emotional and mental health. Beets are also rich in manganese which your body needs to help with blood clotting, sex hormones, bones and connective tissue. Just one half cup of beets provides your body with roughly 12-16% of your daily manganese needs, which is also a major role in calcium absorbtion, carbohydrate and fat metabolism as well as blood sugar regulation. They really play a big role is the way your body functions, so don't be too scared to give them a shot!
Sweet Potatoes: Sweet potatoes are an excellent source of vitamin A, vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. Sweet potatoes have been shown to help regulate blood sugar, have anti-inflammatory nutritents and also provide our body with necessary antioxidants.
Brussels Sprouts: Brussels sprouts contain vitamin c which is essential for immune health as well as your body's growth and development. It also is a great source of fiber which helps to keep things moving in your digestive tract, contains folate which helps with healthy brain function and it contains lots of antioxidants which have been linked to the reduction of cancer cells.
Rainbow Carrots: (excerpt from Time.com)
- Orange: Beta and alpha carotene pigment. This promotes vitamin A production by the body, which is essential for healthy eyes.
- Purple: Anthocyanin, beta and alpha carotene pigment. Purple carrots typically have an orange core, and their pigment-related nutrients may provide additional vitamin A and prevent heart disease
- Red: Lycopene and beta-carotene pigment. Lycopene is the same red pigment that gives tomatoes their deep color and is linked to a lower risk of certain cancers, such as prostate cancer.
- Yellow: Xanthophykks and lutein. Both are linked to cancer prevention and better eye health.
- White: The nutrients don’t come from the pigment but from the fiber, which promotes healthy digestion.
Yellow Onions: Onions are a very good source of biotin which helps keep your hair, skin and nails healthy. They are also a good source of manganese, vitamin B6, copper which helps produce red blood cells as well as keep your immune system and your nerve cells functioning well, vitamin C, dietary fiber, phosphorus, potassium, folate (again with the healthy brain function) and vitamin B1.
Garlic: Garlic is a good source of selenium, which is a vital aspect of your thyroid function, helps regulate blood sugar levels as well as helping your body maintain a healthy ratio of fat cells. It also has wonderful cardiovascular benefits when taken in high doses or in capsule form. It also has anti-inflammatory, anti-viral and anti-bacterial properties, which is a great bonus this time of year!
Nutritional Yeast (also known as "nooch") : (excerpt from Livestrong.com) Nutritional yeast is a complete protein, meaning that among the 18 amino acids it contains, nine are essential ones that your body cannot produce. Nutritional yeast also provides the compounds beta-1,3 glucan, trehalose, mannan and glutathione, which are associated with enhanced immunity, reduced cholesterol levels and cancer prevention. You get a significant dose of the minerals iron, selenium and zinc when you consume nutritional yeast as well and one serving of nutritional yeast provides about four grams of fiber.
Coconut Oil: Okay, don't get me started on coconut oil. I could seriously go on and on about the benefits, and if you google it you will see why. It's basically the most amazing thing that helps internally, externally and there are household uses as well, so it's pretty much magic.
Ingredients:
- 3 medium beets, peeled and diced
- 1 large sweet potatoes, peeled and diced
- 4-6 medium brussels sprouts, quartered
- 6 rainbow carrots, sliced into 1/4 inch rounds
- 1 yellow onion, largely diced
- 4-5 cloves of garlic, pressed and minced
- 1/4 cup nutritional yeast (found in health food stores and Walmart)
- 1-2 Tbsp melted coconut oil
- Sea salt/ pink himilayan salt & pepper, to taste
How to:
- Preheat your oven to 365 degrees
- Line your baking sheet with parchment paper and lightly spray with cooking spray (preferably coconut oil)
- Add your diced veggies placing the beets on the tray first, evenly distibuting all of the vegetables (*beets go first because they will try to dye the other vegetables so be careful not to stir them either)
- Sprinkle the minced garlic evenly over the vegetables
- Drizzle the coconut oil on top
- Sprinkle nutritional yeast and desired amount of sea salt and pepper
- Bake for 45-55 minutes on middle rack, turning the tray around halfway through
- Stir veggies and place back in oven at 415 degrees for roughly 15-20 minutes or until they've reached your desired amount of doneness