How to Perfectly Roast Vegetables for the Mediterranean Diet
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Mastering the art of roasted vegetables is a game-changer for anyone following the Mediterranean diet. There's something magical about the way high heat transforms humble vegetables into caramelized, flavor-packed dishes that can elevate any meal. Whether you are new to Mediterranean cooking or a seasoned enthusiast, learning to roast vegetables perfectly will open up a world of healthy, delicious possibilities.
In this blog post, we'll explore the essential techniques, timing, and seasonings that will help you achieve that perfect golden-brown exterior and tender interior every time. Get ready to turn your ordinary vegetables into extraordinary Mediterranean-inspired dishes that will have everyone asking for seconds.
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How You Can Drastically Improve Your Health By Following the Mediterranean Diet
In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.
However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.
I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!
After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.
Eating a Mediterranean diet restored my physical and mental health.
My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.
How to Perfectly Roast Any Vegetable for the Mediterranean Diet
Step #1: Prep Your Space
To roast veggies, you will need just a few supplies and ingredients. This includes:
a sheet pan (or two!)
a spatula
optional: parchment paper (for easier clean up)
Himalayan pink salt and pepper
Step #2: Choose Your Veggies
Choose any vegetables you'd like or have on hand! The beauty of roasting vegetables is that you can mix and match, creating endless varieties!
Options include (but are not limited to) asparagus spears, beets, bell peppers, broccoli florets, brussels sprouts, butternut squash, cauliflower florets, eggplant, green beans, mushrooms, onion, potatoes, pumpkin, spaghetti squash, sweet potato, tomatoes, and zucchini.
Step #3: Slice, Dice, and Quarter
The most important thing to remember here is that every piece of vegetable should be about the same size. This will ensure the vegetables roast at the same rate and will avoid overcooking.
Step #4: Coat the veggies with extra virgin olive oil (EVOO) or avocado oil
Place the vegetables in a bowl and pour olive oil or avocado oil liberally over the veggies. Mix all together and add more oil as needed to make sure all vegetables are covered. Season with Himalayan pink salt and pepper.
Step #5: Time to Roast!
Cover a sheet pan with parchment paper, then dump the vegetables onto the sheet pan. Spread them out so that the vegetables are in a single layer and spaced out evenly.
Roast the vegetables according to the info and graphic below.
Roasting Times By Vegetable: Roasting times are based on the oven set at 425 degrees F.
Asparagus spears: 10-12 minutes
Beets (whole, poked with a fork, wrapped in foil): 60 minutes
Beets, cubed: 30 minutes
Bell peppers, sliced: 15-20 minutes
Broccoli florets: 20-25 minutes
Brussels sprouts, trimmed and halved: 18-25 minutes
Butternut Squash, cubed: 40 minutes
Cauliflower florets: 20-25 minutes
Eggplant, cubed: 20-30 minutes
Green Beans: 12-15 minutes
Mushrooms, sliced: 20-25 minutes
Onion, cut into wedges: 18-20 minutes
Potato, cubed: 30-35 minutes
Potato, whole, poked with a fork: 40-45 minutes
Pumpkin, cubed: 30 minutes
Spaghetti Squash, deseeded and halved: 30-40 minutes
Sweet Potato, cubed: 30-35 minutes
Sweet Potato, whole, poked with a fork: 40-45 minutes
Tomatoes (plum, whole, cherry, etc.) cut in half or cubed: 30-40 minutes
Zucchini, cubed: 10-15 minutes
Helpful Tips:
Roasting times are based on the oven set at 425 degrees F.
Mix up the vegetables with a spatula halfway through the cooking time.
If using a variety of vegetables, start with the shortest duration of time and check on your vegetables frequently, mixing them up halfway through and as needed for even roasting.
Keep the vegetables around the same size to ensure the vegetables roast evenly and at the same rate.
Easy Meal Prep Starts with Roasted Vegetables
Roasting vegetables is a great way to meal prep. I like to fill two baking sheets with veggies and roast them up. This leaves my stove top free to do other cooking and meal prep, or it allows me to get other housework done while a bunch of veggies are slowly roasting to perfection for me to enjoy over the coming days.
Start Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By having an understanding of what my own body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 3 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
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I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!
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