Recipe: Roasted vegetables

Feeding the Family

Recipes

Published on Sunday, 10 September 2023 11:15

Last Updated on 08 September 2023

Monica Costa

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Recipe for roasted vegetables by Florence Rebattet, chef, founder of En Cuisine Cooking School, and finalist of Gordon Ramsay’s ‘Future Food Stars’ (series 2). A twist on the traditional English dish, this uses seasonal vegetables (and not just root veggies) to add crunchiness and colour to any meal. Perfectly seasoned, it is particularly delicious served with Gratin Dauphinois. Includes a “little chef tip”.

“A classic dish which will bring crunchiness and colour to any meal and is particularly delicious served with the Gratin Dauphinois.”

Florence Rebattet, chef, founder of En Cuisine Cooking School En Cuisine

This recipe is suitable for children (with adult supervision, if necessary) and is one of the many recipes Flo teaches children at En Cuisine Cooking School.

Preparation time: 10 minutes

Cooking time: 1 hour

Roasted vegetables tray

Ingredients for 4 servings: Utensils:

1 butternut squash * Chopping board
6 carrots * 1 big knife
2 onions * 1 peeler
250g Brussels sprouts
4 potatoes
2 heads of garlic
Fresh thyme and rosemary

Step-by-step recipe:

Wash your vegetables and preheat your oven at 150C
Boil some salted water and cook the Brussels sprouts for 15 minutes.
Peel your butternut squash and chop it into big chunks. Do the same for the carrots, onions and potatoes. All the vegetables need to be the same size to cook evenly.
In a tray, drizzle some olive oil and add all the vegetables. Toss with some salt, black pepper, rosemary and thyme.
Put the tray in the oven for 40 minutes. Check if the vegetables are cooked before getting them out of the oven.

Little chef tips:

You can play with the flavours by adding some spices. Smoked paprika and turmeric deserve a go for this recipe.

Benefits of Brussels sprouts

Brussels sprouts boast high levels of many nutrients, including vitamin K and vitamin C, and have been linked to several health benefits:

1. High in nutrients

Brussels sprouts are low in calories but high in fibre, vitamins, and minerals. Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health. They’re also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function.

What’s more, their high fibre content helps support regularity and gut health.

In addition to the nutrients above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus.

2. Rich in antioxidants

Brussels sprouts have many health benefits, but their impressive antioxidant content stands out.

3. High in fibre

4. Rich in vitamin K

Vitamin K may also play a role in bone growth and could help protect against osteoporosis, a condition characterised by progressive bone loss.

Notably, if you are taking blood-thinning medication, it’s important that you maintain a consistent vitamin K intake. For this reason, you may need to be mindful of your intake of foods high in vitamin K, such as Brussels sprouts.

But for most people who are not on this type of medication, boosting vitamin K intake may lead to many health benefits.

5. May help maintain healthy blood sugar levels

6. May reduce inflammation

Inflammation is a normal immune response, but chronic inflammation can contribute to diseases such as cancer, diabetes, and heart disease.A diet rich in cruciferous vegetables like Brussels sprouts may reduce inflammation and reduce the risk of pro-inflammatory diseases.

7. High in vitamin C

8. Easy to add to your diet

Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entrees.

People often enjoy them roasted, boiled, sauteed, or baked.

For a simple side dish, first cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt, and pepper, and then roast them on a baking sheet until they’re crispy.

You can also add Brussels sprouts to pasta dishes, frittatas, or stir-fries for a flavourful and nutritious dinner.

Monica Costa

Monica Costa founded London Mums in September 2006 after her son Diego’s birth together with a group of mothers who felt the need of meeting up regularly to share the challenges and joys of motherhood in metropolitan and multicultural London. London Mums is the FREE and independent peer support group for mums and mumpreneurs based in London https://londonmumsmagazine.com and you can connect on Twitter @londonmums