The Canadian Produce Marketing Association (Half Your Plate folks) hired me to work on a recipe and video series and I’m delighted to share it here with you!
As a dietitian I’m well aware that the biggest barrier to healthy eating is time. You don’t need me to tell you to eat your veggies! So here’s my work smarter, not longer tip for you my friend. Make extra roasted veggies for a head start on another meal. Check out the notes below for 4 ways to work leftovers into lunches.
And if you have a few extra carrots hanging around and need ideas to use them up (aren’t we all looking for ways to curb food waste) check out my Carrots 4 Ways video.
Cheers,
Carol
Roasted Carrots and Beets
Prep time
Cook time
Total time
Dietitian's Tip: You'll absorb more of the beta-carotene from the carrots (our body converts that into vitamin A) with a little fat so no need to skip out on the canola oil in this recipe.
*Kids Cook: Your child can wash and peel the beets.
*Kids Cook: Your child can wash and peel the beets.
Source: Yummy Lunch Club
Serves: 6
Instructions
- Follow our 3 simple steps:
- (ingredients are listed in bold)
Step One- In bowl, add 1 lb beets, peeled and cut into ½-inch wedges with 1 lb carrots (about 6-8 medium carrots) if carrots are thick cut in half lengthwise, otherwise leave whole and toss with 2 tbsp canola oil, 3 sprigs of fresh rosemary (or 1 tsp dried rosemary) and ½ tsp EACH coarse salt and pepper. Tip: the needles from the rosemary sprigs will fall off so no need to chop.
Step Two
Spread beets and carrots on large rimmed parchment lined baking sheet.
Step Three- Roast in 400°F oven, stirring occasionally, until vegetables are tender, about 40 minutes.
Notes
4 ways to use leftovers for lunch
1. Toss extra roasted vegetables with arugula, chickpeas, crumbled feta
and your favourite vinaigrette.
2. Add cold roasted carrots to your child’s lunchbox.
Serve with a herby Greek yogurt dip.
3. Make a Buddha bowl. Cook up some couscous (try making it with half orange
juice, half water), add leftover chopped roasted veggies, canned lentils, apple
slices, toasted pumpkin seeds and your favourite vinaigrette.
4. Make a wrap with roasted veggies, hummus (or goat cheese) and your
favourite salad greens.
TIPS
Be thrifty!
• Use the beet tops in a stir-fry. Use the carrot tops like parsley.
• Love kale chips? Use the beet tops (greens) to make beet chips.
Once out of the oven, take it up a notch by topping with crumbled feta
or blue cheese.
*All “Kids Cook!” ideas are meant as a guide only. You know what your child can safely manage. Make sure they understand your rules for safely working in the kitchen. Always supervise kids in the kitchen and have fun!
1. Toss extra roasted vegetables with arugula, chickpeas, crumbled feta
and your favourite vinaigrette.
2. Add cold roasted carrots to your child’s lunchbox.
Serve with a herby Greek yogurt dip.
3. Make a Buddha bowl. Cook up some couscous (try making it with half orange
juice, half water), add leftover chopped roasted veggies, canned lentils, apple
slices, toasted pumpkin seeds and your favourite vinaigrette.
4. Make a wrap with roasted veggies, hummus (or goat cheese) and your
favourite salad greens.
TIPS
Be thrifty!
• Use the beet tops in a stir-fry. Use the carrot tops like parsley.
• Love kale chips? Use the beet tops (greens) to make beet chips.
Once out of the oven, take it up a notch by topping with crumbled feta
or blue cheese.
*All “Kids Cook!” ideas are meant as a guide only. You know what your child can safely manage. Make sure they understand your rules for safely working in the kitchen. Always supervise kids in the kitchen and have fun!
You may also be interested in:
5 Surprising things to know about carrots – Quiz!
School lunch power bars 3 ways (with grated carrot and apples)
Beef and Mushroom Stew with Glazed Carrots and Puffed Pastry Crouton