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Roasted Root Vegetables & Lemon Herbed Oats



Hear me out: savory oats can be delicious, and if you don't believe me, try this recipe! Creamy, filling and tastes like fall with all those veggies; this recipe will be your favorite go to lunch because it's so simple yet so flavorful!


We all know that oats are super versatile, and they're filling too! They contain a fiber known as beta-glucan, which lowers cholesterol and supports the immune system. Fiber is good as it keeps you full for a long time, which is why this is a great recipe for lunch, so it can prevent snacking! Fiber is also necessary for a healthy digestive tract, and has many health benefits, like blood sugar control, and heart disease and stroke reduction. Oats are a whole grain, which we always recommend choosing over white carbohydrates and any other false whole grains, which can be labelled as multi-grain, cracked wheat, or bran. Including whole grains in your diet can reduce the risk for heart disease, diabetes and some cancers.


We've included an abundance of root vegetables in this recipe because fall is their prime time to be used! They are hearty, nutritious, and so delicious, especially when roasted in the oven! We've recommended using sweet potato and carrots, both of which contain Vitamin A , which is great for eye health, and is also anti-inflammatory. Sweet potato also contains fiber, which adds to the filling element of this dish.


We've also included parsnips, which are like the carrot's cousin! They contain fiber, Vitamin C, which is good for tissue repair for your whole body, and folate, which is great for maintaining red blood cell functions and reducing birth defects during pregnancy. It also contains potassium, which is beneficial for heart health.


We've also included asparagus in this recipe, as it contains high amounts of dietary fiber and vitamins A, K and C, all of which are great for cardiovascular health. It also contains folate. Additionally, its high levels of vitamin K and calcium are great for maintaining bone health, which can lower the risk of osteoporosis.


If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!

Roasted Root Vegetables & Lemon Herbed Oats

Preparation: 10 mins

Cook time: 30 mins

Total Time: 40 mins


Ingredients:

1 medium sweet potato

2 large carrots

1 Parsnip

4 stalks asparagus

½ teaspoon dill, dried

1 tablespoon parsley, chopped

1 lemon, juiced

½ cup oats

1 tablespoon extra virgin olive oil

Pinch of Himalayan pink salt and pepper

Directions:

  1. Preheat oven to 400 degrees.

  2. Rinse and dice carrots, sweet potato and parsnip into equal sized pieces.

  3. Line a baking tray with foil and place on the vegetables.

  4. Drizzle vegetables with olive oil and a sprinkle of salt and pepper. Roast for 25 minutes or until soft and tender.

  5. Wash asparagus and trim the bottom of the stalk. Place on a microwave safe dish and cook on high for 4 minutes (time and temperature of microwaves vary. Check after two minutes and adjust the time accordingly).

  6. When vegetables are almost done in the oven, cook the oats according to package instructions. Season with salt and pepper.

  7. Remove vegetables from oven and save half in a container and refrigerate for lunch tomorrow.

  8. Place other half on a bed of oats and asparagus, and season with lemon juice, salt, pepper, fresh parsley and dried dill, and enjoy!

Serving suggestions:

  • Feel free to season your veggies and/or oats with any spices you want. Garlic powder, onion powder, cayenne and paprika would taste delicious!

  • Add any other veggies you'd like to this, such as peppers! Be aware that these do not cook as long as the root vegetables, so add them in for the last 10 minutes of cooking.


Remember, eating healthy doesn't have to look boring!


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Email: info@NewYorkCityNutrition.com

Phone: (917) 770-5124