Recently I discovered that Pompeian has a new product in their line up, the Coconut Oil Non-Stick Cooking Spray. Coconut oil has gotten pretty trendy over the last few years, and rightfully so. It has many nutritional benefits and is used in a lot of gluten free and vegan recipes. The Pompeian Coconut Oil Spray contains no propellants in the spray, only coconut oil. It also has a smoke point of 420 degrees, so you can use it in recipes that are cooked at a higher temperature than most. A lot of my roasted vegetable recipes contain olive oil, but olive oil has a lower smoke point, so it’s actually not an ideal oil for roasting – at least not the kind I was using. (the blends work amazing with this!) Even though the Pompeian Coconut Oil Spray is touted as being great on seafood and marinades, I thought it would be fun to use it to roast some delicious and colorful root veggies.
My daughter, RiRi, decided to become a vegetarian a few months ago. Since then, I’ve tried to accommodate her dietary change with our family meals. Sometimes that means making a smaller meal for her similar to ours but replacing the meat ingredient with something else or omitting it altogether. With the Thanksgiving holiday coming, I wanted to be sure I had more options for her that we could incorporate into our meal and decided that roasted sweet potatoes, beets and carrots would be a great option as a side for our Thanksgiving meal.
One of my good friends has been making a similar dish for the past few years and always says how delicious it is, so I decided to try my hand at it while testing out this spray. Roasting vegetables brings out the natural sweetness in the vegetable and one of my favorites is carrots, so I just had to add that to this dish as well. Sweet potatoes always remind me of this time of year as it is, but really this is a dish that can be enjoyed year round. The day I made this recipe I had it with some leftover pan fried fish and some brown and wild rice. It tasted divine together and was filling without being too heavy. The coconut oil was perfect with the sweet flavors of the root veggies, and didn’t compromise the taste at all. Now that I know this product exists, I would probably spray my doughnut pan with it when making my spice cake doughnuts, as well as use it when pan frying fish. I bet it would be amazing with salmon.
Ingredients:
- 2 beets, peeled and diced
- 2 medium sweet potatoes (the orange ones, sometimes sold as yams), peeled and diced
- 4 medium carrots, peeled and diced
- 1 medium yellow onion, peeled, quartered and cut into wedges
- Pompeian Coconut Oil Spray
- 1-2 teaspoons each of salt and pepper
- 1/2 teaspoon Italian parsley, chopped
Directions:
Preheat oven to 400 degrees.
Begin by peeling the beets and dicing them in an even size. Once diced, place them in a medium bowl, spraying all over with the Pompeian Coconut Oil Non-Stick Cooking Spray, then season with salt and pepper.
Prepare a large rimmed baking pan by lining with a silpat or silicone mat. Scatter the diced beets over the sheet and roast for about 15 minutes.
While the beets are roasting, peel and dice the sweet potatoes, adding them to the bowl, spraying, and seasoning with salt and pepper.
Once the beets are done with their first 15 minutes, add the sweet potatoes and toss around so they are all evenly distributed on the pan. Set the timer for 10 minutes.
While the beets and sweet potatoes are roasting, peel and dice the carrots. Toss in the bowl with the spray, salt and pepper.
Add to the pan with the roasted sweet potatoes and beets, mixing them up well. Set the timer for an additional 10 minutes.
Peel and quarter the onion, slicing in small wedges that are about the same size as the other veggies. Add to the bowl, spray with oil and toss with salt and pepper. Once the timer beeps, toss the onions with the rest of the veggies. Set the timer for another 15 minutes.
Roast an additional 10 minutes (if needed – all ovens vary so it may not need that last 10 minutes.). Let cool.
Chop up some Italian parsley and sprinkle it over the veggies. Add a few larger pieces for garnish if you like.
Enjoy!
Roasted sweet potatoes with other root veggies lightly seasoned with salt & pepper, then roasted using coconut oil makes for a delicious & nutritious dish!
Ingredients
- 2 beets, peeled and diced
- 2 medium sweet potatoes (the orange ones, sometimes sold as yams), peeled and diced
- 4 medium carrots, peeled and diced
- 1 medium yellow onion, peeled, quartered and cut into wedges
- Pompeian Coconut Oil Spray
- 1-2 teaspoons each of salt and pepper
- 1/2 teaspoon Italian parsley, chopped
Instructions
- Preheat oven to 400 degrees.
- Begin by peeling the beets and dicing them in an even size. Once diced, place them in a medium bowl, spraying all over with the Pompeian Coconut Oil Non-Stick Cooking Spray, then season with salt and pepper.
- Prepare a large rimmed baking pan by lining with a silpat or silicone mat. Scatter the diced beets over the sheet and roast for about 15 minutes.
- While the beets are roasting, peel and dice the sweet potatoes, adding them to the bowl, spraying, and seasoning with salt and pepper.
- Once the beets are done with their first 15 minutes, add the sweet potatoes and toss around so they are all evenly distributed on the pan. Set the timer for 10 minutes.
- While the beets and sweet potatoes are roasting, peel and dice the carrots. Toss in the bowl with the spray, salt and pepper.
- Add to the pan with the roasted sweet potatoes and beets, mixing them up well. Set the timer for an additional 10 minutes.
- Peel and quarter the onion, slicing in small wedges that are about the same size as the other veggies. Add to the bowl, spray with oil and toss with salt and pepper. Once the timer beeps, toss the onions with the rest of the veggies. Set the timer for another 15 minutes.
- Roast an additional 10 minutes (if needed - all ovens vary so it may not need that last 10 minutes.). Let cool.
- Chop up some Italian parsley and sprinkle it over the veggies. Add a few larger pieces for garnish if you like.
- Enjoy!
#PantryInsiders
I think you may have given me one way to get my family to eat beets! This looks really delicious, Dawn! And I LOVE coconut oil, so this spray would be perfect for me!
This looks to pretty to eat and I’m not a fan of beets. Good job for making me wanna try this. It looks good
This sounds like an interesting recipe. I like all these things separately, but it never occurred to me to mix them together like this. You really can learn something new everyday if you try.
I had no idea they make Coconut Oil! Great to know, and yummy recipe too!