GLUTEN FREE · VEGAN · NUT FREE · PALEO · AIP OPTION

You know the phrase “taste the rainbow”? While it may have been coined for the marketing purposes of a well-known packet of colourful sweets, it is far more beneficial to our health to think of it in terms of vegetables! And this dish really is a veggie rainbow. Different colours provide different types of nutrients and overall health benefits, but at the end of the day, it’s also just an attractive plate of food, which is nothing to be sniffed at, as taking a moment to appreciate the visual impact of our meals is an important step in triggering the often-overlooked cephalic phase of digestion (yes, digestion actually starts before food even enters your mouth).

Whether you make these stunning and delicious roast veggies the hero of your meal, or the supporting act, you are guaranteed masses of flavour and health-promoting goodness. Delicious when eaten fresh out of the oven, or as cold leftovers. My favourite thing to do with whatever hasn’t been devoured a day later, is to throw them all in a pan with some eggs and make a delicious veggie omelette or scramble. I’ve even had them with a little tahini on some gluten-free toast for a quick and light dinner.

There might not be a literal pot of gold at the end of this rainbow, but as you will see in the next section, there is certainly a nutritional pot of gold to be found, thanks to all the vitamins, minerals and more, within these veggies.

INGREDIENTS

Sweet potatoes

An excellent source of beta-carotene, sweet potatoes are very effective at raising our levels of Vitamin A, especially if eaten with a source of fat, which significantly increases our uptake of beta-carotene. As such, sweet potatoes have a strong antioxidant effect.

The flesh of sweet potatoes is not always bright orange - sometimes it can be a vibrant purple, as with the type I have used in this recipe. The anthocyanins responsible for the colour have important antioxidant and anti-inflammatory properties, particularly when passing through our digestive tract.

Sweet potatoes are such a versatile ingredient, and are very gut-friendly, especially for anyone with IBD. Indeed, the phytonutrients and carotenoid content of sweet potatoes have wonderful anti-inflammatory properties. There is also evidence of high tolerance and beneficial responses in IBD patients.

Carrots

Carrots’ bright orange hue tells you immediately that they are rich in beta-carotene, the precursor to Vitamin A, and an antioxidant that actually gets its name from carrots themselves! In fact, just a couple of carrots will satisfy your daily Vitamin A requirements.

They are also a good source of fibre, and several B vitamins, as well as vitamin K and potassium.

Zucchini

Super hydrating, zucchini contains high levels of valuable potassium and other essential electrolytes and phytonutrients. Believe it or not, one medium zucchini has over 50 percent of your daily vitamin C needs, making it a great immune-boosting food. The pectin fibre in zucchini is also anti-inflammatory and can even help soothe the lining of the gut.

Red onion

Onions really are an undervalued veggie. Packed with nutrients, including Vitamin C, B-vitamins and potassium, their medicinal properties have been recognised since ancient times, when they were used to treat various ailments. Just be sure not to over-peel them when removing the papery skin as it’s the outer layers that have the highest concentration of nutrients.

Rich in antioxidants, including quercetin, onions have powerful anti-inflammatory properties, and have been shown to reduce cholesterol and triglycerides. Red onions, in particular, contain anthocyanins, which have been linked to a reduced risk of heart disease.

Onions also have anti-bacterial properties, and because they are rich in fibre and prebiotics, they are also good for the gut as they can increase levels of good bacteria and immune function.

You can use white/yellow onion here if you like, I just always have a preference for red onions.

Beetroot

The humble beetroot is bursting with colour and nutrients, including folate and Vitamin C. They contain nitrates and pigments that can help lower blood pressure, and their high fibre content make them excellent for digestive health.

Beetroot is also rich in unique phytonutrients called betalains, which have potent anti-inflammatory and antioxidant effects.

You may want to wear gloves when peeling and handling beets, as they can stain anything they touch. This ‘staining’ continues even once you have eaten them, so don’t be alarmed if your usual trip to the bathroom is suddenly ‘tinted’!

Bell peppers

These colourful vegetables are positively teeming with nutrients, in particular Vitamin C, Vitamin A (in the form of carotenoids), and Vitamin B6. They also provide a rich mix of phytonutrients, and are thus an excellent source of antioxidants.

Bell peppers also have anti-inflammatory properties, and are great for eye health, due to their high content of the carotenoids lutein and zeaxanthin, which are both important for protecting the eyes.

As members of the nightshade family of vegetables, some people are sensitive to bell peppers, which is why the entire nightshade family is avoided in many autoimmune diet protocols. To make this recipe Paleo and AIP-compliant, simply leave out the bell peppers.

Garlic

Garlic elevates both the flavour and the immune-supporting properties of this dish. It also has powerful anti-microbial and anti-fungal properties, and acts as a prebiotic by promoting the growth of beneficial bacteria in the gut.

Olive oil (EVOO)

A Mediterranean Diet staple, cold-pressed Extra Virgin Olive Oil is the mother of all olive oils, and definitely what you should be opting for when eating for health. Rich in healthy monounsaturated fats, it is well-established as a superfood and a key component to a healthy diet.

Olive oil also contains oleic acid, which has anti-inflammatory properties and may even have positive effects on certain genes that have been linked to cancer.

You really do want to go with EVOO, rather than a cheaper, more refined variety of olive oil, as it retains the olives’ antioxidants and bioactive compounds. Cold-pressed is important too, as it means the good stuff won’t have been destroyed by heat. Make sure to check product labels before you buy, to ensure what you’re getting really is pure extra virgin olive oil, as many that make the EVOO claim are actually diluted with other refined oils, so it’s always a good idea to check the ingredients.

Rosemary

Probably my favourite herb, rosemary has traditionally been used to alleviate muscle pain, improve memory and concentration, and even digestion.

I have used dried rosemary here, but if you wish to use fresh herbs, you will need about 3 times the amount.

Thyme

Thyme has been used medicinally for years, particularly for chest and respiratory problems, and thyme essential oil is often used as a natural cough remedy. It’s also a good source of Vitamins C and A and has anti-microbial and anti-fungal properties too.

I have used dried thyme here, but if you wish to use fresh herbs, you will need about 3 times the amount.

Salt and pepper

CHANGES & SUBSTITUTIONS

Make it Low-FODMAP?

Simply leave out the onion and garlic to make this dish low-FODMAP. You could still use a drizzle of homemade garlic-infused olive oil (that has had all garlic pieces removed and so is low-FODMAP) if you wish.

Make it AIP-compliant?

Eliminating the bell peppers will make this medley AIP-compliant.

Other vegetables?

This recipe is 100% customisable to your preferences and tastes. Feel free to swap out any veggies with whatever you have on hand.

TIPS

In order to ensure the various veggies cook at the same rate, be sure that, while they are all chopped roughly the same size, you chop the tougher veg (such as carrot and beetroot) into smaller pieces than the softer veg (zucchini, for instance).

You could also try using a special ridged cutting tool, to add some extra texture to the dish.

*Add some interest to the veggie slices with a ridged cutting tool.*

SERVING SUGGESTION

These roasted veggies can be enjoyed all on their own, but they also go very well with:

Rice
Turmeric chicken
Pesto sauce
Your favourite salad
Pasta

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