We all know that veggies are incredibly healthy and an important part of a nutritious diet but did you know that people following a low fat diet may be missing out on some of the benefits vegetables have to offer? Studies have consistently shown that eating your vegetables alongside a little fat helps your body absorb the nutrients from the vegetables more efficiently.
Eating your salads with low-fat salad dressing? Think again. Many vegetables are fat-soluble, which means your body absorbs their nutrients better when you consume them with fat. More specifically veggies contain carotenoids, powerful antioxidants that can help prevent some forms of cancer and heart disease, and act to enhance your immune function in response to infections. Studies have determined that the more fat is on the vegetables, the more carotenoids people absorb (to an extent). This is especially true of poly-unsaturated or mono-unsaturated fats. So clearly fat is not all bad!
Roasted Vegetables with Tahini Sauce
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- 2–3 pounds of chopped vegetables (I used carrots, broccoli, cauliflower, asparagus, and red onion)
- 3 T olive oil
- 3.5 T tahini paste
- 1.5 T lemon juice
- 2 T water
- 1 garlic clove, minced
- 3.5 T pine nuts
- 1 T za’atar (I used this recipe, or use store-bought)
- 1 T chopped fresh parsley
- 1/2 tsp sea salt
- Preheat oven to 475 degrees F.
- Place chopped vegetables in a bowl with olive oil. Mix well and spread on parchment lined baking sheet. Sprinkle with sea salt.
- Roast vegetables for 30-40 minutes or until they have started to brown slightly and soften. Keep an eye on them.
- While vegetables are roasting mix together tahini, lemon juice, garlic and water. Stir to combine completely. If too thick add more water.
- Toast pine nuts on stove top or in toaster oven until slightly browned. Watch carefully.
- When vegetables are done drizzle with tahini mix and top with pine nuts, za’atar and parsley.
- Serving Size: 10-15 as a side
What are your thoughts on the topic of vegetables and fat? Do you follow a low, average or high fat diet? What benefits or downfalls do you experience?
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