Ana Estrada
Registered Nutritionist NZNS, BSc, MA (Hns 1st Class)
I know! The week goes by and that Monday promise to have your 5-a-day (servings of vegetables) goes with it. It is frustrating. But eating well, under a budget, doesn’t mean giving up on doing your favourite activities.
Cooking can be fun and practical. From one single base recipe you can create many delicious dishes, nutrition packed and easy-to-make.
These roasted veggies can turn into
- breakfast egg muffins
- yummy school snack
- easy-to-go wrap
- grain and vegetable salad
- warm soup
- gorgeous side (or main!) for your dinner.
We call this a meal prep. It can be made ahead, having meals half-way for the entire week. The vegetables can change, using the most seasonal and nutritious options year-round, which also keeps you within your budget.
Ingredients
- 5 cups of varied seasonal vegetables (I’ve used cauliflower, brussels sprouts, carrots, pumpkin, and tomatoes)
- 1 onion
- 10 garlic cloves
- 4 Tbsp extra virgin olive oil (or your favourite oil)
- 1 tsp turmeric
- Freshly ground salt and black pepper to taste
Instructions
1. Prepare the ingredients and oven
Preheat the oven to 180C fan bake. Wash vegetables well. Peel all the vegetables and dice into smaller even pieces (reserve the edges and peel to make your stock).
2. Coat with olive oil and turmeric
Place the vegetables in a bowl, coating them with turmeric and olive oil. Season with salt and pepper and mix well. Spread the vegetables evenly on a tray. Place in the oven and roast for approximately 40 minutes or until soft and golden (time will slightly vary according to the vegetables).
3. Cook the stock
Meanwhile, place the vegetable peels and edges into a stock pot, add 5 peppercorns and cover with water. Place on the stove to boil, lower the heat and simmer for 15 min. Turn it off and let it cool down. Drain the vegetables and reserve the stock. This rich broth can be used as the base for a soup, rice pilaf, risotto, or pasta sauce.
Extra: if you are using pumpkins for your veggies, make a yummy snack out of the seeds. Scoop these seeds out, and lightly coat them with olive oil or coconut oil. Roast in the oven for 15 min. It will become nice and crunchy. You can use it as a garnish for your salads and soups or simply as a healthy delicious snack.
Ana has grown up around foodies, and her fond memories from childhood include being seated around long tables and enjoying good food with her family.
Ana has graduated as a Nutritionist, taking further studies as Master of Gastronomy, working in different fields, from child nutrition to aged care. Delivering nutrition guidance for school meals programs, hospitals, airline companies, retail, food services and aged care, she is passionate and a true believer that food can be the most efficient way to pursue great health and enjoy life.
With a family of four, Ana shares her passion for cooking and nourishing, as they are all together on the journey of searching for easy to make, budget friendly and nutrient-packed yummy food. When not in the kitchen or browsing food and new ingredients, Ana loves playing piano and going for long walks and day-trips with her family.
As a menu developer for Metlifecare, Ana uses her knowledge and experience to create menus that provide nutrition and pleasure through food, allowing the elderly to enjoy a long healthy life.
Awesome!