Roasted Root Vegetables 

with

Carrot Top Pesto

NUTRITIONAL NOTES

 

CARROTS: High in Vitamin A and Vitamin K.  Carrots have a high beta-carotene content, which has important anti-oxidant benefits.  Recent studies have concluded carrots can help in reducing risks for cancer and cardiovascular disease.  

   . 

BEETS: Beets have a unique source of phytonutrients called betalains, providing anti-oxidant, anti-inflammatory and detoxification support, making it a highly likely candidate for the risk reduction of many cancers.  Not all dietary fiber is the same and the fiber contained in beets have special health benefits for your digestive tract and cardiovascular system.  

 

BRUSSELS SPROUTS: Considered part of the cruciferous vegetable family, Brussels sprouts provide unique support in DNA protection. They also support three systems of the body important in cancer prevention: 1. the body’s detox system, 2. antioxidant system, 3. anti-inflammatory system. 

Serves: 10

 

Ingredients:

Root Vegetables:

3 cups (1-inch-thick) slices carrot (about 1 pound)

3 cups (1-inch-thick) slices parsnip (about 1 pound)

3 cups (1-inch) cubed peeled turnip (about 1 pound)

3 cups trimmed halved Brussels sprouts (about 1 pound)

1 cup radishes, halved

2 shallots, peeled and quartered

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tbsp olive oil, separated

 

Carrot Top Walnut Pesto:

4 cups packed Carrot top greens, (about one bunch carrots) rinsed and trimmed to where the leaves begin on the stem

2-4 garlic cloves, to taste

1 lemon, zested and juiced

1 1/2 cup walnuts (or other nut/seed like pine nuts or sunflower seeds)

1 cup parmesan cheese (optional)

½ cup to 1 cup olive oil

salt and pepper, to taste

Instructions:

  1. Preheat oven to 425°.

  2. To prepare vegetables, place root vegetables in a single layer on a jelly-roll pan coated with 1 tbsp olive oil. Lightly coat vegetable mixture with 1 tbsp olive oil. Sprinkle evenly with 1/2 teaspoon salt and 1/4 teaspoon black pepper; toss. Bake at 425° for 30-45 minutes, or until tender and browned. Transfer vegetable mixture to a large bowl.

  3. To prepare pesto, combine carrot tops and garlic, lemon, walnuts, and cheese (if using) in a food processor; process until well chopped, scraping sides.  In corporate ½ cup olive oil into the pesto and blend until smooth.  Add more olive oil for desired consistency and season with salt and pepper to taste. 

  4. Spoon ½ cup pesto over vegetable mixture, and toss to coat. Garnish with roughly chopped carrot tops and walnuts.

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amy@oregoncancerfoundation.org

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