Boost Your Heart Health With Roasted Carrots and Parsnips
When it comes to a heart-smart diet, your first thought may be of leafy green vegetables and lean proteins. While there’s no debating the benefits of these healthy staples, many may overlook the unique benefits of root vegetables such as parsnips and carrots.
Not only are these hearty (no pun intended) vegetables a versatile choice for pairing with your favorite meal, they are also substantial enough to stand on their own in vegetarian and vegan entrees.
Packed with heart-healthy vitamins and minerals, both also contain high levels of soluble dietary fiber—known to naturally lower the body's LDL, or "bad," cholesterol. Parsnips and carrots are also particularly well-suited for boosting your heart health due to their high potassium and folate (Vitamin B9) content, which can help to reduce blood pressure as well as a-amino acid levels believed to increase your risk for heart disease.
These vegetables are often prepared steamed or boiled, but roasting under moderate-to-high heat heightens their natural flavor while at the same time bringing out added sweetness and complexity through carmelization—the oxidation and browning of natural sugars.
Oven-Roasted Carrots and Parsnips with Thyme and Sage
Prep Time: 45 minutes
Calories Per Serving: 70
- 2 ½ CUPS sliced carrots (Approximately 4 carrots, peeled)
- 2 ½ CUPS sliced parsnips (Approximately 4 parsnips, peeled)
- 6 sprigs of fresh thyme
- 8 leaves of fresh sage
- 1 ½ TABLESPOONS extra virgin olive oil
- Salt and pepper to taste
- Preheat your oven to 400 degrees.
- Mix vegetables, herbs, and oil together in a bowl. Then, spread on a baking sheet lined with parchment paper and season moderately with salt and pepper.
- Begin roasting the vegetables on your oven’s middle rack. After 15 minutes, loosen and flip vegetables with a spatula and continue baking for another 15 minutes.
- Flip once more, and bake for 10 more minutes (for a total baking time of 40 minutes) until vegetables are tender.
PRO-TIP: Make sure your vegetables are cut into equal sized pieces and spread evenly on your baking sheet to ensure even roasting. If they are touching on the sheet, they are too close together.