When the hot season sets in, our plate spontaneously becomes colored, thanks to seasonal fruits and vegetables. However, we sometimes lack inspiration to cook them in a gourmet way.
Cooking in the oven is then the ideal solution: it naturally caramelizes foods and requires a minimum of effort. To help you create healthy meals, Pauline Pied, dietitian, shares her favorite combinations for True Medical. “Baking is magical: it preserves nutrients while developing incredible aromas thanks to gentle roasting. explains the expert.
Roasted vegetables with Indian curry paste
This first recipe brings an exotic and warm touch to your table. It highlights zucchini and pepper, two stars of the season. “Zucchini is a great source of hydration because it is 95% water, while providing B vitamins for energy. As for pepper, it contains three times more vitamin C than orange, which makes it a valuable ally for boosting immunity. specifies Pauline Pied.
Ingredients (for 4 people):
- 4 medium zucchini;
- 3 peppers;
- A dozen cloves of garlic (unpeeled);
- 4 tablespoons of Indian curry paste;
- 2 tablespoons of olive oil;
- Salt and pepper.
Preparation: Cut all the vegetables into cubes. Place them in a storage box. Add the curry paste and olive oil. Close the can and shake vigorously to coat the vegetables well. Spread everything on a baking tray. Place in the oven and roast for 25 to 30 minutes at 180°C.
The dietitian’s opinion: “This mixture is perfect if you accompany it with basmati rice and a piece of grilled chicken for a complete and balanced meal.”
Roasted vegetables with Espelette pepper and Provence herbs
A recipe with Mediterranean accents that smells of the South. Here, eggplant and cherry tomato are added to the zucchini-pepper duo for a festival of antioxidants. “Eggplant provides anthocyanins and fiber which are excellent for digestion and cholesterol regulation. For its part, cherry tomatoes are full of lycopene, a powerful antioxidant that protects our cells.underlines the specialist.
Ingredients :
- 2 green peppers;
- 2 eggplants;
- 4 zucchini;
- 400 g cherry tomatoes;
- 2 to 3 teaspoons of Espelette pepper;
- 2 teaspoons of Provence herbs;
- 3 to 4 tablespoons of olive oil;
- Salt and pepper.
Preparation: Cut all the vegetables into cubes (leave the cherry tomatoes whole). In a storage container, place the vegetables, spices, herbs and olive oil. Shake the closed can well. Spread evenly on a baking tray. Cook for 25 to 30 minutes at 180°C.
The dietitian’s opinion: “This sunny combination goes wonderfully with white fish or wholemeal pasta to stock up on fiber.
Roasted vegetables with sweet paprika
For a plate full of textures and sweetness, this variation includes carrots, asparagus and red onion. “Asparagus acts as a natural diuretic and provides prebiotic fiber. Carrot, rich in beta-carotene, takes care of your skin and vision, while red onion provides quercetin, an excellent anti-inflammatory for the heart.explains Pauline Pied.
Ingredients :
- 500 g of asparagus;
- 4 medium zucchini;
- 4 medium carrots;
- 2 red onions;
- 2 to 3 teaspoons of sweet paprika;
- 3 to 4 tablespoons of olive oil;
- Salt and pepper.
Preparation: Cut the vegetables into regular pieces. Put all the ingredients in your storage container, then shake. Spread the mixture on your baking tray. Roast for 25 to 30 minutes at 180°C.
The dietitian’s opinion: “I advise you to serve these vegetables with baked potatoes, a light fromage blanc sauce and roast chicken. It’s a real family treat.”
The box method: the expert’s secret to perfect vegetables
Beyond the nutritional benefits of these colorful vegetables, Pauline Pied insists on a very specific preparation technique: the use of an airtight box to mix the ingredients.
“The secret to successful roast vegetables without using too much fat is the coating. Placing cut vegetables, oil and spices in a closed can before shaking ensures that each piece is perfectly seasoned. This reduces the quantity of oil while guaranteeing maximum flavor and even cooking in the oven.“, concludes the dietician.