– 1 large carrot, thinly slices
– 1 zucchini, thinly sliced
– 1 bag frozen cauliflower
– 1/4 of an onion, diced
– 3 cloves garlic, diced
– green onion, diced (I didn’t really measure, so just add to taste)
– olive oil
– salt and pepper to taste
– shredded cheese to add after baked
– 2 tbsp chia seeds (optional)
1) preheat oven to 400 degrees f. Line a glass baking dish with olive oil. Set aside.
2) start by following the directions on the back of the cauliflower to thaw it (usually you just have to microwave it for about 3 minutes). Once thawed, add to your baking dish.
3) dice up your veggies (garlic, onion, green onion) and add to the dish as well.
4) thinly slice your carrot and zucchini and add those to the baking dish.
5) using your hands, mix the veggies with the olive oil until they all have a nice coat on them. Sprinkle salt and pepper on top (and chia seeds if using) then pop in the oven and bake for about 40 minutes.
6) enjoy 🙂
This is a great simple dish to make if you’re not really in the mood for rice or meat or pasta. This can of course be added to any of those things but I was in the mood for just veggies today. To top it off, I just added a bit of shredded cheese (not a lot, just enough to add a subtle flavor).
– carrots are high in vitamins a and k and also a great source of fiber. I also have a post about fiber. It can be found at the bottom of my post about whole grains (found here). Recent research has found a new group of phytonutrients in carrots called polyacetylenes. The most important ones in carrots are falcarinol and flacarindiol. Several studies have shown these phytonutrients to inhibit the growth of colon cancer cells. Not only can the phytonutrients in carrots help prevent oxidative damage in our bodies but may also help prevent oxidative damage to the carrot polyacetylenes.
– olive oil is a great source of monounsaturated fats, like oleic acid which is an omega 9 fatty acid. Diets low in monounsaturated fats can help decrease total blood cholesterol, LDL cholesterol, and LDL:HDL ratio. Olive oil also has been shown to have ant-inflammatory compounds (poly phenols), cardiovascular benefits, digestive health benefits, bone health benefits, cognitive benefits, and anti-cancer benefits.
– black pepper is a relatively good source of manganese (antioxidant). Has also been shown to be beneficial in improving digestion and promoting intestinal health.
– salt is composed of sodium (about 40%) and iodine (about 60%). Iodine is an important mineral for the body. A lack of iodine in the diet can cause goiter, enlarged thyroid gland. However, most people get plenty of salt in their diet and fortunately iodine can also be found in yogurt, milk, eggs, strawberries, and cheese.
– When it comes to green onions, they have a lot of great benefits. Research has shown eating Onions may result in a number of health benefits, including lower blood pressure and cholesterol levels. Onions also contain a substance that prevents the formation of blood clots. Green Onions are also a good source of vitamin C, iron (needed to form hemoglobin which carries oxygen throughout the body. Also regulates energy and skin tone), calcium (builds and maintains bone mass), and fiber.
– onions are a pretty good source of vitamin c but what they’re really good for is their flavonoid and polyphenol content. The total polyphenol content of onion is not only higher than its fellow allium vegetables, garlic and leeks, but also higher than tomatoes, carrots, and red bell pepper. Be sure to check out my post on antioxidants to read more about these amazing nutrients and what they can do for you.
– garlic is a relatively good source of manganese (an antioxidant). interestingly, it may also have a role in determining the number of fat cells that get formed in the body. Garlic is also responsible for improving iron metabolism.
– cauliflower is a great source of vitamin c and vitamin k. Cauliflower is also a great “detoxifier”. It contains phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity.It is especially important to include not only cauliflower but other antioxidant rich foods into our diet as these help activate those detoxification enzymes. If we fail to include these in our diet, then we are at risk of exposing ourselves to unwanted toxins which, over time, places our body at risk of toxin related damage that can eventually increase our cells’ risk of becoming cancerous. I also have a few posts about the importance of antioxidants and free radicals (links below)
- Seasoned salmon and veggies (f00dventures.wordpress.com)
- Baked Cauliflower Poppers – healthy french fries (f00dventures.wordpress.com)
- Recipe for Zucchini Bake with Feta and Thyme (kalynskitchen.com)
- Pumpkin, Spinach + Feta Tart (pipandwillow.wordpress.com)
- Crispy baked carrots (f00dventures.wordpress.com)
- Spanakopita filling: a twist (f00dventures.wordpress.com)