Fail-proof Roasted Veggies 🥕

Fail-proof Roasted Veggies 🥕

Hey fam 😊

Hope you’re loving summer, wherever your summer might have landed you!

If there’s one summer meal must-have, it’s grilled fish. Or grilled chicken wings. Or, grilled anything. If there’s two – oven-roasted veggies are going on at the same time.


I’d like to let you in on the secret to perfect roasted veggies, because I feel like it’s a complete game-changer. If you already know about this, you know exactly what I mean. And once you’ve got a method you like, it’s easier to want to try different veggies and easily bring a lot more variety to your plate.

Who ever thought asparagus could look so tempting? 👀


Ok. Here’s the classic “recipe” –

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You’ll need:

  • An oven
  • A baking sheet, or pan of any kind
  • A spatula
  • Olive oil
  • Salt
  • Veggies (carrots, potatoes, sweet potatoes asparagus, broccoli, etc.)
  • Other spices/parmesan (optional)

Start by preheating your oven to “bake” around 375 F, or a little hotter for potatoes. Maybe 425. You’ll figure out what works best for your oven/each veggie pretty quickly, but you can always cook longer or less depending on how toasty you want them to look!

Wash up your veggies if they’re fresh – use a scrubber to get all that dirt off 😝

(This works great with frozen veggies as well! Just pour them right outta the bag onto the pan.)

If you’re using potatoes or something bigger like that, you can chop them into thin strips, little wedges, chunks, “fries” – whatever!

The fun part- drizzle a little olive oil all over your pan of veggies. About a tablespoon for a decent-sized tray, or just enough to lightly coat the veggies.

The good fats in olive oil help us absorb more of the vitamins and minerals in veggies, so it’s a win-win for taste and nutrition.

Then, hit em with a few pinches of salt. Sea salt, pink salt, whatever! You can add other spices if you have some you really like. If you’re roasting sweet potatoes or butternut squash, you could skip the salt and add cinnamon. But they’re good salted too!

P.S. – If you’re watching your sodium, either a) measure the total amount of salt you use and make sure you don’t consume more of a serving than you need, or b) substitute other spices or one of Mrs. Dash’s salt-free seasonings. Or skip it all together, because just the olive oil will make these pretty darn good.

Once you get ready, stick your pan in the oven! You should do this about 1 hour before you wanna eat.

Cook 25-30 minutes, pull the tray out (with hot pads!), flip all the veggies over with a spatula, and cook 25-30 more.

If you wanna add some Parmesan, pull the tray out again with 10-15 minutes to go and sprinkle some on. This is especially great on green veggies like asparagus or broccoli! 😊

And after about an hour, here’s your final product!


Veggies should be crisp and lightly browned. YUM 👅

Temperature, time, etc. are totally modifiable to suit different ovens, vegetables, and tastes – but this should be a good outline to cooking veggies well. It’s hard to mess up – and if you turn the oven light on, set a timer, and stay nearby, you’re not likely to!

It’s also a nice method because you can put these in, forget about them until your timer goes off and it’s time to flip, and use that time to get the rest of your meal ready. Or, if you have some chicken or something already cooked, you can roast these and keep studying or cleaning or whatever, heat up the other stuff in the good old ‘wave, and you’ve got a super low-maintenance but awesome dinner.

This method has also been known to win over even the pickiest of veggie eaters, because it makes them taste super crispy like french fries 🍟

Hope you love ’em!

If you have (or find) a favorite roasted veggie or a favorite spice to add, let us know in the comments below!

xoxo 😘 Stay bright!

Rae

Toast to a sweet week! 🍻

Toast to a sweet week! 🍻

Hey y’all 😊

I’m happy to report that last week was wonderful (& busy). The race went pretty well for me! I plan on doing a post on race day nutrition soon, because I feel like I really nailed my pre- and post- run fuel this time. I’d love to share what I’ve found that helps me and works for me on race day, so that maybe you’ll find some ideas for fueling your activities as well.

Looking forward to this next week, I’m setting my intentions and goals, and making sure my room is clean and ready for me to get work done in. I also just prepared some overnight oats to grab for breakfast tomorrow morning 😊

cocoa chia nectarine overnight oats
Cocoa-chia-nectarine overnight oats. Can’t wait till morning!
Sunday is such a necessary rest day for me. It gives me time to breathe, get ready for my week, and ask God to speak to my heart, correcting and refining my focus before I step back into the world again. If you need a little fresh air tonight, check out one of today’s sermons at churchofthehighlands.com or troychurch.tv 😍 They were both fabulous.

This week I’m doing oats for breakfast, but last week I made fancy toast every day! That’s what I want to share with y’all in this post – how I took yummy toast to wayyyyy higher nutrient-dense heights last week. I dare you – go beyond butter for a change!

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Sweet Potato Toast!

My first crazy idea was to buy these microwaveable sweet potatoes they sell in a package at Publix. I crave these guys, and the dining hall hadn’t had them in forever. It’s not their fault, they just don’t understand my love. They tried to trick me with butternut squash, which are nice… but just not the same. So here they are!

So, I microwaved these guys for 7-8 minutes, and while they cooled I popped some toast in the toaster. You know I love hearty, whole grain bread with a lot of seeds in it, but lately I’ve preferred the lighter (and much cheaper!) store-brand, classic, fluffy whole wheat. It tastes more like spring.

The first morning I made the sweet potato toast, I did it like this – slices, topped with a drizzle of natural almond butter, a sprinkle of cocoa powder, and a few roasted almonds.

toast day 1
Great breakfast for a chill Saturday.
I really enjoyed it!! I have to say, though… day 2 turned out way better. I used the pre-cooked sweet potatoes, and made a mash with almond butter, cinnamon, and a little unsweetened almond milk. Then, I decorated with a drizzle of unsweetened coconut yogurt, maple agave, and a few salted almonds. Oh my gosh, it was wonderful!

Once I get my own kitchen and a big knife…

If you google “Sweet Potato Toast,” you’ll see that you can actually turn slices of sweet potato into toast! You can have yummy toasted slices without using any bread at all. Bread is definitely a staple in my diet, but I don’t want it to be all I eat. Sweet potatoes are low on the glycemic index, which means they won’t spike your blood sugar as high as many other carbs, giving you more sustained energy. They’re also full of countless vitamins and minerals. And they satisfy the sweet tooth. And they go great with cinnamon, which research shows can help lower blood pressure. I love that our food can do more for us than just fill our tummies.

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The other new toast I made this week was Avocado Toast! 

This one’s pretty straightforward. You can do it mashed, sliced, however you’d like. I sprinkled salt and tricolor pepper on top, and it totally makes it THE BEST. This picture is from Wednesday, when I had a piece of avocado toast and the other with an egg on it (microwave-cooked!). Totally balanced carbs, fats, protein. I love it!

Have a great night, and a sweet week (no matter what you eat for breakfast)! And remember, whole grains will always give you the best bang for your buck. Greater satiety (fullness lasts longer), and more natural micronutrients and fiber.

With love,

Rae

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Brownie Batter {Hummus}

Made this AMAZING stuff with my sister this weekend. We modeled it after the chocolate hummus on don’t waste the crumbs blog, with a few modifications, and it only took about 5 minutes. You’ll find recipes online with the same ingredients labeled both “healthy cookie dough dip” and “dessert hummus.” That’s because when you make this stuff right, you’ll never know its healthy!

Our inspiration behind making our own dessert hummus arose when “DB Dessert Hummus” followed me on Twitter. They make the most amazing looking stuff… and I thought, “Whoa, a dessert with health benefits? An even yummier way to eat chickpeas?” And then I realized… it ain’t sold in Alabama. Boo. So, we set out to make our own!

We used:

1 can (1 1/2 cups) chickpeas, drained and rinsed.

1/2 cup cocoa powder.

1/3 cup maple syrup.

2 tsp. vanilla extract.

You can adjust these ratios to your own liking – use less or more sweetener, different sweetener, add nut butter or anything else you think would make this dip amazing. Blend it all up in your ninja, blender, or food processor, and then add 2 tbsp water. Blend again. Throw in chocolate chips 🙂

Dessert Hummus, done.

brownie hummus

Who needs flour and butter when you’ve got chickpeas?

And my favorite ways to eat it are:

As a healthy fat/protein boost with bfast –

hummus bfast
Sweet potato muffin & fruit + a little smidge of heaven.

2. As a post-run snack with graham crackers –

hummus workout
Life’s good.

And as a bedtime snack with my family 🙂

Hope you love it!! We plan on trying other variations in the future. Maybe a coconut pie, or a snickerdoodle? And if I ever get my hands on some DB Hummus … I’ll let you know whose is better!

Stay sweet,

Rae