With root vegetables abundant during winter, I regularly bake ‘em and serve with a side of grains. Needless to say, this recipe is very easy and rustic. Cut the vegetables into big chunks, mix with seasoning and herbs, and slide into the oven. While the vegetables are baking, take care of the carb. Serve as a quick, but filling, lunch or supper, on weekdays. There are umpteen recipes for root vegetables bake. But there are few things I want to discuss about this combination.
In addition to eating right, I monitor our sodium intake very seriously. According to American Heart Association, should be 2300 mg, which translates to a tsp of salt. While I am no where near the perfect number, I reduce sodium sensibly in my day-to-day cooking. To achieve this, I use a combination of salt substitute and salt free seasonings.
Salt free seasonings are pre-mixed herbs, that add flavour without sodium to the dish, hence no compromise in taste. There are many herb blends offered by different brands. Choose what appeals to you. My favourite choice is .
Another option is using salt substitute. are essentially potassium chloride, as against to sodium chloride in table salt. It is particularly helpful for people with high blood pressure, who need to keep their sodium intake under control. But, I strongly recommend consulting your physician before including salt substitute in your diets. If your body cannot handle potassium, then this may prove to be fatal. I also find that salt substitutes have a slight after-taste, hence I use this in conjuction with table salt. The brand I use .IngredientsPotato – 1, peeled and cut into 1 inch cubes
Sweet Potato – 1, peeled and cut into 1 inch cubes
Carrot – 1, cut into 1 inch rings
Red onion – 1, small, sliced into thin rings
Tomato – 2, sliced into thin rings
Bread crumbs (preferably flavoured) – ¼ cup
Olive oil – 1 tbsp
Fresh herb (like Sage, rosemary or oregano) – 1 tbsp, chopped
Salt free seasoning (Mrs.Dash) – 1 tbsp
Clockwise from top left: Sweet potato, Red onions, Carrot, Potato, Tomato, Sage, Breadcrumbs. I used fresh breadcrumbs made from garlic and sun-dried tomato bread.Method
Take potato, sweet potato and carrot in a bowl. Toss the vegetables with half of the oil, chopped herb, Mrs.Dash and pepper. In a separate bowl, mix breadcrumbs with the rest of the oil.
In a loaf pan, transfer the seasoned vegetables. Top it with a layer of onion, followed by a layer of tomato. Finally, spread breadcrumbs evenly, which provides texture and crunch. Bake for 35-40 minutes, until the vegetables are cooked through. Serve hot with your choice of carbohydrate like rice, quinoa, millet or couscous.Millet
To make this a balanced meal, I include a side of carbohydrate, but this is optional. With any vegetable bake, quinoa was always my first choice, followed by brown rice. When I am short on time, I also make whole wheat couscous. But, after seeing , I was quite intrigued with what millet is. I was surprised with what found.. , called ‘Thinai’ in , is offered to , the patron deity of . Millet flour was usually sold outside Murugan temples and I remember how I used to love eating this as a kid. The flour itself is slightly sweet and is normally eaten with honey. Farmers in ancient India, ate a handful of this flour for breakfast before a long day in the fields. Packing a mighty power punch, no glucose powder can come near this. I was delighted to rediscover this childhood favourite of mine. Our beloved Mathy of has left a , which explains the story behind millet and Lord Muruga. Leave it to her for story-telling :)Cooking MilletMillet – 1 cup
Water – 2 cups
Pressure cook millet with water for 2 whistles. Once the pressure is released, let the grains cool for about 5 minutes. Fluff with a fork and serve warm. If cooking on stove-top, bring water to a boil and add millet. Cook covered for about 25-30 minutes, without stirring in between. The grains will turn translucent and soft once cooked. Fluff and serve.