Eating a Colourful Diet for Health
We hear it all the time — eat more vegetables. It’s not anything new and sounds easy, but many of us are falling short of getting the recommended minimum intake of vegetables in our diets. Research consistently shows that diets rich in vegetables in addition to a healthy lifestyle help prevent certain diseases, promote long-term health and help people reach their weight loss and weight maintenance goals.
Vegetables are nutrient-dense foods rich in vitamins, minerals and fibre, while low in calories, fat and sodium. Canada’s Food Guide recommends eating at least one dark green and one orange vegetable daily within the food guide servings. Dark green vegetables such as asparagus, broccoli, and Brussel sprouts are important sources of Folate, a B vitamin that helps to produce red blood cells. Orange vegetables such as carrots and sweet potatoes are rich in carotenoids that the body converts into Vitamin A, important for keeping the eyes, skin and immune system healthy.
While vegetables are delicious on their own, roasting them can bring out their flavours and entice us to eat more variety. Try this roasted vegetable recipe that provides an array of colours including both dark green and orange, as well as healthy fibre to keep you feeling full!
Roasted Vegetables Tray
(Vegan, gluten-free, nut-free)
½ head cauliflower, cleaned, ends removed
1 medium crown of broccoli, cleaned, ends removed
2 cups Brussel sprouts, cleaned, ends removed, halved
3 large carrots, peeled and cut
12 asparagus spears, cleaned and woody ends removed
1 large beet, peeled and cubed
½ medium-large sweet potato, peeled, cubed
½ large white onion, peeled and sliced
2 portobello mushrooms, gills removed, cubed
3-4 garlic cloves, minced
28 g fresh rosemary
1 tsp dried thyme
2 tsp dried oregano
2 Tbsp. olive oil
¾ tsp sea salt
½ tsp ground black pepper
- Preheat oven to 410 F. Prepare 2 baking sheets with parchment paper.
- Clean and cut vegetables. Place into a large bowl. Drizzle with olive oil and toss in all of the herbs and spices except the rosemary. Divide vegetable mixture into 2.
- Lay half the rosemary on each sheet. Spread half vegetables mixture over each sheet.
- Place sheets into oven. Roast for 15 minutes. Turn vegetables and continue to roast for another 15 minutes or until tender. Remove from heat and serve.