MAKE MEALTIMES EASIER WITH ROASTED VEGGIES: 5 WAYS TO HAVE ‘EM

There’s no easier, more delicious way to eat your veggies than roasting, so why not prepare them ahead of time for the week? Check out their versatility with these weekday dinner ideas.


BY: LINDSEY JANEIRO, RDN, CLC

Meal prep can bring a little stability and sanity to your week, but it can also be super intimidating! It’s easy to think of Instagram-worthy photos of identical, perfectly-portioned meals lined up for the week ahead, but it doesn’t have to be that intense or exact.

Simply prepare a few staple foods to save time and keep the door open for variety, like with these roasted vegetables.

One of the reasons roasted vegetables are amazing for meal prep is because they’re so versatile. You can use whatever vegetables you have on hand, or whatever you favor. Some favorites include:

  • potatoes or sweet potatoes
  • onions
  • bell pepper
  • zucchini
  • carrots
  • grape tomatoes
  • mushrooms
  • broccoli
  • cauliflower
  • butternut squash (or other squash varieties)
  • garlic
  • asparagus
  • beets
  • eggplant

Roasted vegetables can be prepared simply with a drizzle of oil and sprinkle of salt and pepper, or you can add additional seasonings, like:

  • turmeric
  • chili powder + lime juice
  • herbes de provence
  • Italian seasoning

Not a fan of prescriptive meal prep, where every single meal and snack for the week ahead is pre-portioned and ready to go?

No problem! Meal prep doesn’t need to be that crazy.

There are ways to meal prep that save you time and reduce stress on busy weeknights, all while allowing you to listen to your body and the hunger signals and cravings you have in the moment.

That’s why simpler meal preps can work better in real life. These roasted veggies are basic to prepare, and one or two pans can lead to many different dishes throughout the week! To get you started, here are a few ways to use your meal prepped roasted vegetables.

1. Omelette

Omelettes are super easy to get dinner on the table in a few minutes! Whisk a couple eggs together with salt and pepper and pour into a small nonstick skillet with a tiny drizzle of oil or tiny pat of butter. Once the eggs are starting to firm up, place roasted vegetables and other fillings (like greens, cheese, avocado, etc.) on one half, then use the rubber spatula to turn the other half of eggs to cover the fillings. Once eggs are cooked through, transfer to a plate and enjoy!

2. Pasta

Super simple, this dinner comes together using ingredients you likely already have. If you want a punch of protein, use a lentil or bean-based pasta, or you can add beans, tofu, chicken, or ground meat. Add some greens, such as chopped spinach in a pan with the hot, drained pasta, roasted vegetables, and a drizzle of extra virgin olive oil. You can also pair with any sauces you have on hand, such as tomato or alfredo sauce.

3. Pizza

Who doesn’t love pizza for dinner? Especially when it comes together so easily. Keep pizza crusts in your pantry or freezer. Top with a sauce, mozzarella, and roasted vegetables. When the pizza comes out of the oven, top with some fresh arugula for extra greens. Not into dairy? Try using a nut-based cheese, hummus, or nutritional yeast for extra flavor and texture.

4. Stir Fry

By preparing your roasted vegetables simply with just a drizzle of oil, salt, and pepper, they can easily lend to diverse flavors throughout the week. This dinner is beyond easy, simply heat a little coconut and/ or sesame oil, add in pre-cooked brown rice or other grains, crispy baked tofu or other protein, and your roasted vegetables. Season with some coconut aminos or low sodium soy sauce, powdered ginger, and granulated garlic. Sprinkle with sesame seeds and you’ve got an amazing, fast stir fry for dinner.

5. Salad

Roasted vegetables in salad form can be an easy way of throwing together whatever you have in the fridge. Toss roasted vegetables with beans, tofu, greens, or grains. Keep it simple and throw in some fresh ovalini mozzarella for a vegetable caprese. Toss everything with a splash of balsamic vinegar and extra virgin olive oil or your favorite dressing, and any fresh or dried herbs you have on hand.

For more roasted veggie dish ideas, head over to the original article.

Lindsey Janeiro RDN, CLC is a Registered Dietitian and Lactation Counselor based in Sarasota, FL focused on helping busy moms live stress-free in the kitchen. She inspires moms with the confidence and encouragement they need to create simple, affordable family meals that nourishes everyone’s health and happiness. Learn more about Lindsey at Nutrition to Fit.

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