We share heaps of healthy information on Nutritious Life’s blog every day, but “In the Kitchen with Keri” is your chance to spend some quality time with the wonder woman behind it all, Keri Glassman, MS, RD, CDN. It’s where she invites you into her space to share the ingredients she’s currently obsessed with, recipes she can’t get enough of, and other tips and tricks learned over many years of life as an always-ahead-of-the-curve nutritionist and wellness expert.
You may think roasted veggies are only for colder months, but roasting is one of my go-to ways to cook year-round.
Why? Well, first of all, I love grilling in the summer, but I don’t have a grill. (New York City apartment problems…) And as much as I love and encourage eating healthy fat, you can sometimes overdo it when you’re sauteeing. With roasting, you can use a little less oil. Finally, roasting really maximizes flavor and adds texture—my kids like their vegetables crispy, even a little burnt. (Sure, you may lose a tiny fraction of nutrients when you cook veggies longer, but if it encourages them to to eat a whole bunch of veggies, I say the benefits outweigh that concern.)
The best part about roasting is you can basically throw whatever produce you have on a cookie sheet with the most simple of preparations: olive oil, salt, and pepper.
Depending on the vegetable and how I’m feeling that day, I may use avocado or coconut oil instead (coconut goes especially well with root veggies like sweet potatoes). I also might add spices—a little cayenne for a bit of a kick, turmeric for an antioxidant boost, a little bit of thyme, rosemary, or oregano. Those are generally the go-to dried herbs I have on hand and use the most.
These are some roasted veggies I’ve been making lately with fresh, spring veggies. Follow my lead exactly, or use them as inspiration to roast whatever you’ve got in the crisper this week.
Roasted Veggies 3 Ways
Green beans and sugar snap peas are the stars of spring. They’re so crunchy and satisfying to eat raw as a snack. I’ve been bringing them to the office, and my kids love them. (Pro tip: I’ve even been putting them out in the middle of the table with the fruit in the morning during breakfast. If they’re there, the kids will grab them!)
Roasted, they make a perfect side dish, and if you’ve got leftovers, you can add them to a salad the next day.
I added dijon and liquid aminos to them, here, for a salty flavor pop.
Asparagus is another one of my favorites this time of year. It’s delicious and is the perfect anti-bloating food (yay, beach weather!).
I roasted it with antioxidant-rich shallots, here, and got super fancy by experimenting with truffle zest my friend Candice Kumai recently gave me. Truffle flavor is strong, so sprinkle the powder on sparingly, although FYI, it smells much more intense than it tastes.
Finally, zucchini and corn are sooo summery. They both fall into the nostalgia category for me—foods that bring on that “relax, it’s summer” feeling, you know? Plus, zucchini was one of the first vegetables I ever learned to cook.
Bonus: While corn gets a bad rap because it’s such a massive GMO commodity, it’s actually filled with antioxidants. (Just buy it fresh from a local organic farmstand if you can!)
Here, I threw these two veggies together and added a little cayenne for a kick. Simple, fresh…yum!
Okay, now that you’ve mastered roasted veggies, don’t forget to check out the easy protein snacks I made last month.