Pineapple gives this beautiful pan of veggies a deliciously sweet flavor! This dish is a perfect example of eating the rainbow. A variety of colors means a variety of nutrients. Different veggies have different nutrients. Different parts of each veggie even offer different benefits. For these reasons, variety is key.
Interestingly, when a range of veggies are put to the test against cancer cells, researchers have found that different vegetables affect different types of cancer. For example, cabbage, cauliflower, broccoli and brussels sprouts may fight off cancer in the middle and right side of the digestive tract while carrots and pumpkin decrease cancer risk further down the colon.
When it comes to preventing breast cancer garlic, leeks, green onions, cauliflower and brussels sprouts show the most promise. Radishes are associated with preventing stomach cancer. Orange bell peppers are associated with a decreased risk of prostate cancer. We can make sure we cover all of our bases by simply eating a wide variety of veggies!
Some notes on roasting veggies.. If you like more of a crunch, shorten the cooking time. A longer cooking time will leave you with softer veggies. Also, veggies cut into smaller chunks will cook faster. For a satisfying meal, serve a heaping pile over cooked brown rice, quinoa or basic barley.
This dish is great leftover and I highly recommend making a large batch and storing it in the refrigerator for up to a 5 days for a quick meal or snack. It can also be frozen once cooked and cooled and stored for up to 6 months.
Sweet & Spicy Pineapple Veggie Roast
- 1 red onion diced
- 2 sweet potatoes washed and cut into 1 inch chunks
- 2 bell peppers sliced into bite-sized pieces
- 8 oz mushrooms sliced into bite-sized pieces
- 4 large carrots, sliced into large chunks
- 4 Tbsp tamari or soy sauce
- 1 tsp red pepper flakes optional
- 3 cloves garlic minced
- 1 20 oz. can pineapple chunks or 2 cups fresh cut pineapple
- Preheat oven to 400 degrees F.
- Place all prepared veggies in a large mixing bowl.
- Add tamari, garlic and red pepper flakes. Toss to distribute sauce and spices evenly.
- Pour onto large rimmed baking sheet lined with foil. Spread pineapple chunks over the top.
- Bake for 30 minutes or until veggies are soft but not mushy.
- Serve as is or over a bed of cooked grains. Drizzle sauce from roasting pan over the top.
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