A Veggie Carb is a Healthy Carb

​Eat healthy carbs. This advice is often given to athletes and couch potatoes alike, but sometimes it is hard to know which carbohydrates to choose. Fall is a great time to enjoy your healthy carbs in the form of roasted vegetables, which are loaded with vitamins, minerals and fiber. Popular and nutritious vegetables for roasting include:

• Beets – good source of folate
• Brussels sprouts – good source of vitamins C and K
• Carrots – good source of vitamins A and C
• Onions – contain bioflavonoid anti-oxidants and allicin (anti-tumor compound)
• Parsnips – good source of Vitamins C and K and fiber
• Potatoes (skin on) – good source of vitamins B, C, folate, and niacin and potassium
• Rutabagas – good source of vitamin C
• Sweet potatoes – good source of vitamins A,B6 and C and potassium
• Turnips – contain vitamin C
• Winter squash – good source of vitamin A

The roasted vegetables in the photo include beets, parsnips, turnips, onions, butternut squash, and carrots. They were seasoned with olive oil and dried herbs and roasted at 425° until soft. Simply in Season, a cookbook that celebrates local foods, suggests a ratio of 2 tbsp oil and 1 tbsp dried herbs (or 3 tbsp fresh) to 6-8 cups cut up vegetables. They suggests varying the vegetables used, but including at least one sweet vegetable (carrot, sweet potato or parsnip) and one stronger flavored vegetable such as turnip or rutabaga.
 
Have fun experimenting and be sure to share what works well for you!
 
© 2015 Kathleen Searles, MS, RDN, CSSD, LDN