Lowish Carb Roasted Feta Vegetables Recipe

Posted on Posted in eating healthy, low carb lifestyle, low carb recipe, marks daily apple, roasted feta vegetables, vegetarian low carb recipe

Hello, hello!

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So here is a lowish carb recipe that we’ve used a few times to feed our family. If you want to find out more about a low carb lifestyle I’ve talked about it in some previous posts – you’ll find links to those posts at the end of this blog. I also will be writing more on this subject again in the future.

So I’ve written that this is a lowish carb recipe as root vegetables have more carbs in them than green vegetables. As we are feeding our whole family this is a compromise meal. If you wanted you could eat less of the roasted feta vegetables and have more greens with it.

This recipe is one that we’ve used quite a bit. There is enough two serve two adults, one older child and two younger children. Sometimes there’s even enough left over for the next day. I serve it with gravy and a steamed green vegetable of some sort or peas. It is delicious.

Roasted Feta Vegetables

Ingredients:
1 squash
2 sweet potatoes
6 carrots
3 tomatoes
3 red or white onions or not if you don’t like onions
5 bits of garlic or not if you don’t like garlic
1 lemon
1 block of feta
Salt and pepper to taste
Olive oil
1- 2 tablespoons of Coconut oil if you want or just use more Olive oil if you have none
There are other vegetables that you could use as well such as:
peppers, courgettes, beetroot, leeks, parsnips, etc.
I don’t add them in our dish as our family have particular tastes!

You could even use different cheese if you don’t have feta.
Go with your intuition to what your taste buds would like.

Total cooking time: about 1 hour or more depending on your oven
Total preparation time: 20/30 minutes depending on your chopping skills
Oven Temperature: Between Gas Mark 8 – 232°c, Gas Mark 7 – 220 c or Gas Mark 7 – 200

Please note that our oven isn’t in tip top condition so that’s why we cook at Gas Mark 8.
If you have an oven that actually works efficiently you could try starting the oven on Gas Mark 7 and if it looks like everything is cooking quickly then turn it down to Gas Mark 6 after 20 minutes.
Thank you to Zoe Grace for pointing this out to me. 🙂

1. Get oven dish put a layer of olive oil and coconut oil with salt and pepper flavouring into the oven at gas mark 9. Leave the dish in the oven so that all the contents melt. I normally leave it in till I’ve done the vegetables but I realise that this burns the olive oil so you could put it in later if this bothers you.

2. Wach, peel and chop all the vegetables – apart from the tomatoes – to roughly the same size. If you are unsure about size have a look at the image below to give you an idea. You can leave the skin on the squash as it’s tasty when it’s cooked. Cut the onions into wedges. Peel the garlic cloves and leave them whole. Don’t cut the feta yet – that goes in later. If you are adding softer vegetables as well then I recommend putting them in after 20/30 minutes as they don’t take as long to cook.

3. Get the oven dish out of the oven and put all the vegetables into it. Be aware that the oil will be very hot and will fizzle and spit as you add the vegetables and could burn you – so please be careful and make sure any children are out of the way. Mix the vegetables around so that they are all covered in the oil. Then salt and pepper it all to flavour. Cook them for 20 minutes to start with. Set the timer for 20 minutes.

4. After 20 minutes take out the dish and try and get the outside vegetables into the middle of the dish and the inside vegetables to the outside of the dish as the outside is where the vegetables cook most quickly. Then pop it back into the oven for another 20 minutes. Set the timer for 20 minutes.

5. If you are having any other vegetables with your dish then now would be a good time to prepare them ready to start cooking later.

6. Chop the tomatoes into wedges and when the timer goes off, which will be 40 minutes into the cooking time, add them to the dish. Stir them in gently. Set the timer for 10 minutes.

7. Prepare the feta by chopping it into small pieces and juice the lemon.

6. 50 minutes into cooking and when the 10 minute timer goes off take the dish out of the oven. Add the feta and drizzle the lemon juice over the vegetables and mix it in carefully. It should be smelling delicious by this stage. Don’t worry if it isn’t – it might just need cooking for a bit longer. Pop the dish back in the oven for another 10 minutes. If the vegetables look like they aren’t going to be as cooked as you like them you could put them in for another 20 minutes as well.

7. If you are having gravy with your dish then now would be a good time to prepare and start cooking it. Now’s also a good time to start cooking your other vegetables.

8. So after 1 hours cooking the vegetables should be cooked. Serve them out into a bowl/plate with the other steamed vegetables and soak with gravy. Salt and pepper them if you choose. Yum!

Sometimes I find that if the vegetables aren’t cooked enough then leaving them in for a little longer helps. It also took me about 3-4 times until I got this recipe right. So with practice I’m sure that you’ll get it right too.

Good luck with the recipe and if you have any suggestions or comments please do leave them in the comment box below.

I’ll be posting some more of our regular recipes that we use with the whole family in other blogs too.

With my love,

Be x

Links

I’m Updating Myself part 1 – a 3 part blog about how and why to live a carb low lifestyle part 1 of 3.
* I’m Updating Myself part 2 – part 2 of 3 of the same blog above.
* I’m Updating Myself part 3 – part 3 of 3 of the same blog above.
* Mark’s Daily Apple – a website talking you through a low carbohydrate lifestyle with loads of great info. Please be aware though we are now vegetarian so we don’t eat meat like he does.

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