MAINS/ SALADS/ SNACKS

Roasted Vegetable Sheet Pan

 

This is a super simple, easy-peasy quick no-fuss roasted vegetable sheet pan that you can add as a side dish to any meal. I don’t need to tell you that we all need to eat more vegetables. Packed with vitamins, minerals, and micronutrients some veggies even help to unlock a detoxification pathway in our body called our Nrf2 pathway.

Sulforaphane found in the cruciferous family of vegetables is poisonous to insects, as it is the plant’s defense mechanism, however, it is incredibly vital to humans. Sulforaphane is released when we chew or crush cruciferous vegetables such as kale, broccoli, radish, daikon, cabbage, boy choi, brussel sprouts, and even wasabi! Clinical research shows it has a profound effect at reducing inflammation in the body and it activates out Nrf2 pathway. This is our bodies major detoxification pathway. It targets oxidative stressors and controls over 200 genes in our body. Also, broccoli sprouts contain one hundred times more sulforaphane than broccoli. I have added in mustard powder to this soup. Research shows sulforaphane is heat sensitive, however its precursor enzyme myrosinase is not. This means we can convert the precursor into sulforaphane and reap the benefits! BONUS! Okay, bio-chemistry class dismissed!

 

 

I like to prep my veggies the day before to make it one less step. For example, on Saturday I will chop my veggies and then place into the fridge overnight. On Sunday, all I have to do is add the oil, salt and pepper and toss through. I throw the veg onto a baking paper lined pan and into the oven it goes! In one hour or less, they are done. It’s quicker than ordering takeaway for us and we are getting loads of nutrition to boot! If I don’t want to cook I will simply get a couple of cans of wild salmon for the huz and I, mix it with some mayo, a squeeze of lemon and voila we have protein with our veg. Alternatively, I might do an egg scramble as a side. This sheet pan is also worthy of any dinner party spread and is another way to be able to eat the rainbow.

 

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Roasted Vegetable Sheet Pan


  • Author: Priscilla
  • Prep Time: 20 mins
  • Cook Time: 60 mins
  • Total Time: 1 hour 20 minutes
  • Yield: 2 serves

Ingredients

  • 170g 1 Medium Red Onion, cut in wedges
  • 160g 1 Medium Zucchini, sliced on diagonal
  • 150g 1 Small Head Cauliflower, cut in florets
  • 150g 1 Medium Eggplant, sliced on diagonal
  • 130g 1 Red Bell Pepper, sliced
  • 100g 1 Medium Carrot, sliced on diagonal
  • 100g 1 Small Head Broccoli, cut in florets
  • 70g   1 Head Garlic Cloves, break into chunks unpeeled, tops chopped off
  • 38g   2½ Tbsps Coconut Oil or Avocado Oil
  • 2g     1 tsp Mustard Powder
  • 1g     1 tsp Cracked Black Pepper
  • 3g     ½ tsp Unrefined Salt

Instructions

  1. Preheat the oven at 180C/ 356F.
  2. In a large bowl, add in all of the vegetables and toss with the oil, salt, and pepper.
  3. Transfer to a baking paper lined baking tray and lay out evenly.
  4. Bake at 180C/ 365F for 50 – 60 minutes or until the veggies are cooked (oven times may vary).
  5. Remove from the oven and sprinkle the cruciferous veggies, cauliflower, and broccoli with the mustard powder.

Notes

Storage: Roasted veggies are best when consumed immediately after roasting. Store them in the fridge for up to three days in an airtight sealed container.

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