Roasted potatoes (or other root veggies)
The following recipe will rock using regular potatoes, sweet potatoes, butternut squash or other seasonal root vegetables.
In small to moderate portions root vegetables are an awesome addition to the diet. Even the poor ‘spud’ isn’t as bad as it is made out to be:
From the superb website the Worlds Healthiest Foods.com:
Potatoes are a very popular food source. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips, and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. Such treatment can make even baked potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying, and a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer.
Our food ranking system qualified potatoes as a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.
Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals.
To read more click this link:
So as easy as one, two, three, four:
- Virgin coconut oil
- Sea, Celtic, Atlantic or Himalayan salt
- Dried or fresh rosemary
- Potatoes, baby potatoes, sweet potatoes, squash, butternut squash etc.
- Wash and if necessary peel your chosen root vegetables (for example butter nut and other squashes will require peeling).
- Slice into chunks; the smaller the faster they will cook but also the more oil that they will contain. This may matter, or not!
- Throw into a baking tray with coconut oil and toss with rosemary and salt (or other herbs of choice; oregano works well as do spices like chili, paprika, spice blends and roughly cracked black pepper). If you do not have coconut oil then olive oil will work; however this is a slightly less stable oil at higher temperatures.
- Bake at between 180 to 220 C / 350 to 425 F depending on your oven for approximately 20-30 minutes depending on the size of the potato chunks. If you are in a hurry slice them finely and they will cook in under ten minutes!
- Enjoy with a nice serving of protein and veggies.
- I always recommend baking extra; left overs rock in an omelette for breakfast!
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Eileen Lane16 May 2014
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