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Simple Low Carb Oven Roasted Vegetables
Whenever we go out to dinner, I order the roasted vegetables as a side dish.
I love the colors and flavors that are brought out by lightly roasting.
You can always stick to the simple salt, pepper, and oregano like in this recipe or you can add other spices that match your tastes.
I love keeping things really simple because I don’t want to take away from the flavors in the actual vegetables.
As you all know by now, we try to eat seasonally when we can.
So, a nice roasted veggies dish is easily adaptable to the availability of your local fresh produce.
Let’s just take a moment to highlight a few of our ingredients in this quick, easy recipe for roasted vegetables.
You will see that just about every single ingredient has some great health benefits.
Oregano is one of those foods I think of when I hear people say, “food is medicine”.
This spice has anti-inflammatory as well as antiviral and antibacterial properties.
In addition to this, oregano has also been shown to contain powerful antioxidants.
And so we tend to sprinkle some of it onto our plates often and we add it onto our oven roasted vegetables.
One more thing about oregano is that the flavor is strong so you’ll want to be sure that you sprinkle it evenly and lightly over the vegetables.
Onions have a lot of health benefits as well.
What I like most, especially during cold and flu season, it that they’re great for fighting viruses and bacteria.
Onions also contain active compounds that are good for many health conditions from allergies to fighting inflammation.
Of course, we loaded our oven roasted vegetables dish with onions.
This oil is one of the good fats.
We highlight this oil in our post, What are the best keto fats? because we saw that many people who were low carb were eating lots of unhealthy fats.
Olive oil, however, is anti-inflammatory and contains antioxidants.
These properties may help in reducing the risk of some diseases.
Extra virgin olive oil is said to be the best version to purchase.
Bell peppers not only brighten up your plate with pretty colors, they’re also loaded with vitamin C and other antioxidants.
Not only that, but they have vitamin B6 and Folate which are needed for many important functions such as brain health and forming blood cells.
There are other ingredients in this recipe like squash and mushrooms that have health benefits as well.
If you want to learn more about the benefits of medicinal mushrooms, you can read our post on the subject.
How to Make Delicious Oven Roasted Vegetables
We chose vegetables that roast relatively quickly.
When you’re slicing your vegetables, you can aim for consistency and cut them all up in the same size and shape.
We just halved the zucchini and summer squashes and did our best to keep the pieces about an inch in size.
We then chopped the bell pepper into inch chunks and left the mushrooms whole.
Of course, we did the same with our red onion; sliced and chopped into one inch pieces.
Once the chopping was done, we simply preheated the oven, took out our olive oil spray and sprayed our pan.
Then we arranged the vegetables in a single layer and poured olive oil over them evenly, tossed them up a bit to coat all pieces with oil,
and finally sprinkled with the dry spices.
You can bake these for about 30 minutes but we recommend you check for desired tenderness at about the 20 minute mark.
We have several other healthy recipes you may like. Here are just a few of those:
Oven Roasted Vegetables
These roasted are so easy to make! They're packed with both nutrition and flavor. Gluten and Dairy Free
- 1 zucchini halved and sliced into 1-inch pieces
- 1 yellow summer squash halved and sliced into 1-inch pieces
- 1 red bell pepper sliced and cut into 1-inch pieces
- 1 (16 ounce) package mushrooms, cleaned
- 1 red onion sliced and cut into 1-inch pieces
- 1/4 cup olive oil
- 1/2 tsp black pepper
- 1 tsp salt
- 1/2 tsp dried oregano
- Preheat oven to 400 degrees.
- Cover baking sheet with aluminum foil for easier clean-up.
- Spray with non-stick cooking spray.
- Place vegetables on baking sheet.
- Pour olive oil over the vegetables.
- Lightly toss the vegetables to evenly coat.
Sprinkle with dry seasonings.
- Bake for 20 to 30 minutes based on your preference for tenderness.
Estimated Nutritional Information:
One fourth of this recipe (approximately one cup)