by Marissa Caldarella, Dietetic Intern [University of Minnesota – The Emily Program]
When I was a young girl, my mother let me choose the dishes we brought to family gatherings. I loved looking at all the delicious foods as I paged through recipe books. A picture I found intriguing and beautiful was one of root vegetables. The colors, shapes, and textures were all so unique!
This recipe featuring root vegetables has been a family favorite for years. It features high fiber content, which supports a healthy GI tract, lowers total cholesterol, and helps control blood sugar levels. The vegetables also contain vitamin A, which aids eyesight and act as an anti-inflammatory in the body.
Maple Roasted Root Vegetables with Pecans
Adapted from Food & Wine Magazine.
- 1 1/2 cups pecans
- 4 medium carrots (3/4 pound), peeled and sliced 1/4-inch thick on the bias
- 2 large parsnips (1 pound), peeled and sliced 1/4-inch thick on the bias
- 1 medium head cauliflower (2 1/2 lbs.), cut into 1-inch florets
- 1 small butternut squash (2 lbs.), peeled, seeded and cut into 1-inch dice
- 1 lb. Brussels sprouts, halved
- 2 large sweet potatoes, sliced round
- ½ cup extra-virgin olive oil
- 1/4 tsp. freshly grated nutmeg
- Salt and freshly ground black pepper
- 2 tbsp. minced fresh ginger
- 1/3 cup pure maple syrup
- Preheat the oven to 425 degrees F.
- Spread the pecans in a pan and toast on the stovetop until fragrant, about 6 minutes, being careful not to let them burn. Let cool.
- In a large bowl, toss the carrots, parsnips, cauliflower, squash, Brussels sprouts, and sweet potatoes with the olive oil and nutmeg. Follow with a generous seasoning of salt and black pepper.
- Spread the vegetables on two large rimmed baking sheets and roast for 30 minutes, or until they are slightly tender.
- Scatter the pecans and ginger over the vegetables and drizzle with maple syrup. Toss well.
- Continue to roast the vegetables for an additional 25 minutes, or until they are tender to your liking and golden.
- Scrape the vegetables into a bowl and serve hot.
Per serving: 248 calories, 19.8 g of total fat, 0 mg Cholesterol, 40 mg sodium, 19.4 g carbohydrates, 3.3 g protein, 4 g fiber.