Are You Having a Hard Time Eating Half a Plateful of Plants?

Eleni Gatsios, MA, RDN, CNSC, FAND | Registered Dietitian
03/23/21  12:06 PM PST
Are You Having a Hard Time Eating Half a Plateful of Plants?

Here are some fast and easy recipes that will help you personalize veggies and fruit so they taste the way you like them!

Roast – Lots of vegetables and fruit develop a rich deliciousness when they’re roasted. Simply wash and cut your veggies or fruit in similar-sized chunks. Toss with a mild flavored oil and season with salt/pepper. For added flavor mix in herbs, spices, soy or hot sauce. Put your tasty morsels in a single layer on a baking sheet (don’t crowd) and roast at 400 F for ~15-20 minutes. Stir about halfway through. Roasting time depends on size of the pieces and your preference. Wait a bit longer for a deep caramelized flavor.

Sweet fruit like peaches, plums and grapes taste great with herbs like thyme, marjoram, or rosemary and a sprinkle of salt and pepper. Be adventurous!

You can roast frozen veggies or fruit. Put oiled and seasoned veggies or fruit in a single layer on a baking sheet and cook at 450 F until done (~20-25 minutes). Check progress and stir about halfway through.  The higher heat and longer cooking time evaporate extra moisture, so your food will roast instead of steam.

Grill – Use the same preparation as for roasting, just cut the pieces a bit larger so they won’t fall through the grill (use a grill topper for small items). Grill on a medium hot grill to get a nice char on one side (4-7 minutes), then flip and grill a bit longer on the other side (5-8 minutes). Time depends on texture, size, and your preference.

Here are some ideas for vegetables and fruit that are super nutritious and even more delicious roasted or grilled. Enjoy!

Avocado, Apples, Apricots, Asparagus, Bananas, Beets, Berries, Broccoli, Brussels Sprouts, Carrots, Cauliflower, Cherries, Citrus, Eggplant, Fennel, Figs, Grapes, Green Beans, Mushrooms, Nectarines, Onions, Parsnips, Peaches, Pears, Peppers, Pineapples, Plums, Tomatoes, Winter Squash, Zucchini

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