Does roasting vegetables ruin their nutrition?

All forms of cooking will impact the nutrients in foods differently. Some methods may lead to more nutrients being available, while other methods might lead to your vegetable losing some of those nutrients. Roasting beta-carotene rich vegetables like butternut squash and Brussels sprouts makes this antioxidant easier to absorb. To put it simply, the nutrients are more available for our bodies to absorb easily to help support our health.

How do you store roasted vegetables?

After roasting your vegetables, make sure you allow them to cool completely before putting into an airtight container. Place container in the fridge for up to 4 days. When you wish to enjoy, I recommend reheating in the oven at 350F to warm up for about 5 minutes. You can reheat in the microwave, but note that they will be much softer.

Can I use frozen Brussels Sprouts?

I would recommend if possible using fresh Brussels Sprouts as frozen Brussel Sprouts will be mushy as they roast. If they are inaccessible, I would recommend swapping to a vegetable that is more available. For example, you can swap the sprouts for broccoli florets instead.

Orange Miso Roasted Vegetables

Description

These orange miso roasted vegetables are glazed with garlic, orange and miso. A delicious way to actually enjoy your brussel sprouts!

Ingredients

Scale

Vegetable Prep

7 brussel sprouts, halved
1 cup butternut squash, cubed into 1/2 inch pieces
1 tbsp nutritional yeast
1 shallot, roughly chopped
2 tsp olive oil
2 tsp maple syrup
Pinch of Chinese Five Spice
Salt and pepper to taste

Miso Orange Glaze

Juice of one medium sized orange
1 tbsp tamari or gluten free soy sauce
1 tbsp maple syrup
1 tsp cornstarch
1 tsp yellow or white miso paste
Pinch of ginger powder
4 garlic cloves, minced

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Instructions

Preheat oven to 375F and arrange vegetables on a lined baking sheet so that they are not laying overtop each other.
Drizzle olive oil and maple syrup overtop then sprinkle with five spice, salt and pepper. With your hands, toss vegetables to evenly coat.
Place baking tray in the oven for 20 minutes.
While vegetables are cooking, combine orange juice, tamari, maple syrup, cornstarch, miso paste, and ginger in a bowl. With a fork, carefully whisk to ensure that there are no lumps in the sauce then add in minced garlic.
Once vegetables are done cooking, remove from the oven and drizzle vegetables with sauce, gently tossing with a spatula to coat in sauce. Feel free to do this step on the baking tray or in a bowl to make sure all vegetables are coated.
Place vegetables back into the oven to cook for an extra 5 minutes, then serve as desired.

Notes

No Chinese five spice on hand? Feel free to sub out for a tiny pinch of cinnamon and nutmeg.

Don’t overcrowd the pan. If vegetables are laying on top of each other they will not caramelize properly and might get mushy. Give your veggies a little breathing room when roasting.

Oil helps to brown your vegetables more naturally. If you wish to skip the oil, note that your vegetables might look dried out. To help avoid that, keep your veggies somewhat moist using things like soy sauce and maple syrup. These two ingredients can help brown and caramelize your vegetables a little more evenly.

Make sure to cut most of your vegetables to about the same size. The more evenly cut your vegetables are, the more evenly your vegetables will cook.

These vegetables are perfect as a side, but I also like to top them over some salad greens and sprinkle some roasted chickpeas over top.