Recipe Baked Vegetables

Baked Vegetables

Recipe Baked Vegetables

Click here for a printable copy of this recipe.

Any combination of the following fresh vegetables:

Onion (red ones add color)

Tomatoes (grape and cherry tomatoes work well, too)

Bell peppers (colorful ones or green ones or both)

Broccoli florets, Cauliflower, Brussels sprouts*

Asparagus, Carrots, Green Beans, Mushrooms

Sugar snap peas, Zucchini, Yellow Squash

Olive oil

Natural salt such as Celtic Sea Salt or Himalayan salt

1 whole lime

Shredded cheese or Parmesan cheese (optional)

Instructions for Recipe Baked Vegetables

(1) Preheat oven to 400 degrees.

(2) Oil a large baking pan with olive oil.

(3) Cut vegetables into bite-size pieces.

(4)Toss with olive oil and salt and place in baking pan.

(5)Place in oven with a tent made of tin foil loosely covering to prevent over-browning and drying out.

(6) Bake for about 30 minutes or until vegetables are desired tenderness. Don’t overcook.

(7) Remove from oven and squeeze lime over vegetables. If desired, sprinkle with cheese and allow cheese to melt.

(8) Serve over steamed brown rice.

Notes for Recipe Baked Vegetables:

1) Use a variety of colors of vegetables for the most attractive result.

2) Cut vegetables in round slices, half-moon slices, lengthwise, chunks, or thin strips for a variety of shapes. Some vegetables, such as baby carrots, button mushrooms and cherry or grape tomatoes may be left whole. Brussels sprouts must be cut at least in quarters for maximum sweetness.

Some information about rice

Rice is the most popular grain in the world, since half of the world’s population relies on it as a staple of their diet. Rice is a good source of manganese, selenium and magnesium. You can find rice in long-grain, short-grain and round varieties, as well as brown and white. White rice has the bran and germ removed. Basmati rice is a fragrant and flavorful variety of white rice.

Wild rice is the dark-colored, rice-like seed of fresh-water grasses. It grows naturally in the northern lakes of North America and was popular with northern Native American cultures. It is good source of niacin, folic acid and magnesium.

Although it is called “wild rice,” it is actually not rice at all and much of the wild rice we eat is not wild at all, but cultivated. Connoisseurs will tell you that the wild-growing, hand-harvested wild rice is far superior in flavor to the cultivated and often hybridized varieties.

Another option

Amaranth, a nutritious, gluten-free grain that was popular with the Aztecs in Central America, can also be used with this recipe. It is a good source of the amino acid lysine, which is not usually found in grains, It is also good source of fiber, along with some minerals and vitamins and is mild and easy to digest compared to wheat.

Cook whole amaranth in water with  a ratio of one cup grain to 2 1/2 cups water for about 20 minutes and serve as hot cereal or pilaf.

Click here to go from Recipe Baked Vegetables page to Phytonutrients page.

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