This is harvest festival time. There is so much beautiful local produce around in gardens, allotments, farmers markets and even supermarkets. Freshly picked courgettes are beautiful at the moment. Their texture marks them out as different and special when plucked straight from the plant. Somehow their flesh is firmer and more ‘buttery’.
Vegetables are such an important part of the diet because they provide vitamins, minerals, fibre and starchy carbohydrate. They can be a useful source of energy and important for gut health. The more diverse the range of vegetables you eat the better nourished you are likely to be.
If you have a sensitive gut it can be tempting to reduce the amount of troublesome vegetables eaten which is fine but try to find a range of vegetables which suit you. Remember the most important common vegetables to cut back on are onions and leeks which are high in fructans.
In this week’s post I am making the most of the courgette glut and roasting them with potato wedges and then topping them with strips of red pepper and gently sautéed spring onion tops. You can also add a little mild, fresh chilli if you are able to tolerate it.
Roasting vegetables, coated in a light film of olive oil is a great way to serve rooty, starchy vegetables. Sweet potatoes are gorgeous cooked this way but they do contain polyols. If you are sensitive to polyols just include 1 medium sized sweet potato between four people and use ordinary potatoes to bulk out the recipe.
Cut large vegetables into wedges or chunks and coat with a thin film of olive oil and season well before cooking them in a preheated oven for between 30 and 40 minutes.
Parsnips are lovely roasted. This week I spotted some skinny, quirky looking parsnips which I roasted and then dipped in a roasted pepper pâté.
I just used a drizzle of ready made Balsamic glaze to dress the roasted vegetables. Balsamic vinegar does contain fructose and if you are sensitive substitute with a maple syrup dressing.
These roasted vegetables are great topped with a little crumbled feta cheese or as an accompaniment to fish chicken or meat. Any leftovers are great to eat for lunch the next day.
Roasted seasonal vegetables with pine nuts
- 2 tbsp olive oil
- 1 large potato, scrubbed and cut into wedges
- 1 medium sized red potato, peeled and cut into wedges
- 2 medium sized courgette, ends removed and cut into wedges
- 1 Romano or red pepper, deseeded and cut into strips and brushed with olive oil
- salt and pepper
- green parts of 4 spring onions, sliced
- 50 g feta cheese (optional)
- 1 tbsp pine nuts, toasted in the oven for 5 minutes or until brown
- balsamic glaze to drizzle
Preheat the oven to 200C/400F. Drizzle 1 tbsp olive oil over the base of a large roasting tin and add all the vegetables apart form the peppers and spring onions. Season with pepper and salt.
Place the vegetables in the oven and cook for 20 minutes. Check them at this point and turn them over to ensure even cooking. Add the strips of red pepper at this point. Return the vegetables to the oven for another 20 minutes by which time they should have started to caramelise. The potatoes should also be crisp around the edges. Sauté the spring onion tops for a couple of minutes until soft and put to one side.
When the vegetables are cooked remove them from the roasting tray and play in a bowl. Top with the green spring onion tops, pine nuts and crumbled feta if using. Drizzle with a little balsamic glaze.
If this dish is served with pine nuts or crumbled feta it is a meal in itself. It also make a great side dish for meat and fish dishes.
if you would like more information about managing your IBS got to www.theibsnetwork.com