Spring Roasted Veggies
New season Spring veggies for a warm May lunch in the garden, can’t beat it. I love my weekly Riverford veg box, what a treat at this time of year to have veggies with so much flavour and colour. Shown served here with my favourite crackers.
- 12—14 small new season carrots, washed, unpeeled
- 1 large onion or 2 small, quartered.
- 5—6 medium beetroot, scrubbed well, topped and tailed
- 2 cloves on garlic, minced
- 1 tbsp balsamic vinegar
- 2 tbsp rapeseed or coconut oil
- 1 generous tsp runny honey
- Handful of fresh herbs—I used thyme, sage and chives—use whatever you have to hand
- Turn your oven to 170/ 150 fan and put in your largest baking tray, to warm
- Wash & prepare the veg. Leave the carrots whole if they are small, but cut the beetroot into wedges as this takes longer to cook than carrot.
- In a small jug whisk the garlic, balsamic, oil, honey & seasoning.
- Take the tray out of the oven, tip in the veg then pour over the marinade. Mix well. Cover with a large piece of tin foil, making sure no steam can escape. Roast for 45 minutes.
- Take it out and have a look, the veg should be softening but not yet cooked through. There should be plenty of liquid in the tray from the steam and marinade still.
- Take the foil off completely unless the veg is still really hard (in which case give it a bit longer with the foil on), add the herbs, mix again, then roast for another 30 mins or so, until the veg is soft enough for your liking.
Under 2 hours
A sunny Spring day
Beetroot is a wonderful addition to a varied diet due to its depth of colour from phytonutrients. Rich in several B vitamins, iron, calcium and potassium. Recent studies have shown the nitrates in beetroot can lower blood pressure, and there is potential ability of beetroot to help prevent heart disease, strokes, and kidney damage. Also now used by athletes to improve energy and performance. Don’t discard the leaves either—full of beta carotene.
Herbs— antioxidant, anti-inflammatory, anticarcinogenic, glucose & cholesterol-lowering activities as well as properties that improve the brain function & mood.
Carrots— Great for the liver (detoxifier), the gut (fibre) & the kidney. Also well known for being good for the eyes, & the skin (in moderation!), for the digestive system & the urinary tract. A multitude of vitamins & minerals + high in fibre. A great all round vegetable with so many versatile uses.
Garlic is well known to boost immunity & is antibacterial & antifungal. Much research has found it effective in treating cols and flu, it is anti-carcogenic, & thought to be beneficial for high blood pressure, stroke prevention, & treating diabetes.