Hi there! I’m Emily, and I’m so glad you have turned into Flawed yet Functional today! Minimizing autoimmune symptoms, or completely eradicating them, is my goal in life for myself and for you! You want freedom from your autoimmune disease, and the best way to make significant improvement is to change your diet! Today I’d like to share this easy roasted carrots and broccoli recipe that makes for a delicious vegetable-heavy breakfast (or a great side for lunch or dinner!). Click through to check it out!
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Why Eat Vegetables for Breakfast?
Eating more vegetables was the second step I took to take control of my autoimmune disease, type 1 diabetes. After finishing a couple of compelling documentaries like In Defense of Food, Cooked, Food, Inc, Forks Over Knives, and reading the book The Omnivore’s Dilemma, I realize that my diet was severely lacking in vegetable intake.
At the time, I was looking for quick wins in the blood sugar department. When I did not see a quick lowering of my blood sugar, I thought that a higher vegetable intake wasn’t that beneficial. However, I was overlooking many other health benefits like micronutrients and staying full until the next meal (which limited my snacking!).
The main reason why I push heavy vegetable meals, including breakfast, is that it is too difficult to eat the number of vegetables needed each day when you only serve them at dinner. Also, when your plate is full of vegetables, healthy meat, and maybe some fruit, there’s a whole lot less room on your plate, and in your stomach, for processed, unhealthy food.
Low-Carb, High Energy Breakfasts
A low-carb diet helps a type 1 diabetic to control their blood sugar. However many people turn to a high-protein or only-protein breakfast, which is fine for some days, but adding a bunch of vegetables to that protein and you will find yourself more full and satiated until the next meal.
Vegetables are high in fiber which gives your body something to chew on for the many hours until lunch. I find myself having the most productive days when I begin the day with roasted vegetables and a protein. The vegetables do not have to be fancy, this recipe is very simple! The main objective is eating a variety and quantity of vegetables, cook them as fancy or simply as your time and desire allow!
Egg and Dairy Free Breakfasts
Do you have egg or dairy allergies in your household? If so, have you struggled with what to feed your family for breakfast?
The standard American diet is heavy on eggs and dairy for breakfast, especially when they are promoting a healthy meal. How can you have a healthy breakfast without eggs and cheese with a side glass of milk?
Never fear! Simplify your breakfast by roasting a few savory vegetables and serving a clean protein that fits your family’s health needs. While this type of breakfast might take a bit of adjustment, your whole family will get used to it quickly. Also, the adults will notice an increase in energy which everyone likes!
Alright, enough about why you should eat veggies for breakfast, let’s dive into the specifics of this recipe so you can make delicious roasted carrots and broccoli today!
Recipe Tips & Options
As with all recipes, here are a few things you could do differently. When it comes to roasting vegetables, use any recipe of the guide rather than a rule. Tossing vegetables in a fat plus spices then cooking at 450 degrees is delicious! Substitute any vegetables you have on hand or spices in and out as you please. It’s hard to go wrong!
The primary reason this recipe calls for carrots and broccoli is that those two last well in a fridge for two weeks. Perhaps you do not love grocery shopping, as I do not. So I try to stock up on a few vegetables that will make it to the end of two weeks so we don’t have to eat too many frozen varieties (although frozen veggies have their place! Try these super easy, super tasty green beans that are made straight from the freezer!). Carrots are especially hardy and last well in the fridge.
Substitute any vegetable that you have on hand. The trick is to cut them in sizes that will allow them to finish cooking in the same amount of time. Chop more dense vegetables like beets, parsnips, turnips, or sweet potato in smaller pieces compared to a less-dense counterpart like Brussels sprouts, broccoli, zucchini, or kale.
You don’t have all the ingredients on hand to make the “everything-but-the-bagel” seasoning? No sweat! You can boil this recipe down to just salt, pepper, and oil, and it will be delicious! Make the seasoning mix in bulk ahead of time to save time in the morning. If you find you ran out of it, tossing a few of the spices from the mix that you do have on hand and I’m sure it will be delicious. Don’t overthink roasting vegetables!
Recipes are a guide, not a hard and fast rule, right? So don’t feel limited by any ingredient. Early on in our marriage, my husband would tease me that I didn’t follow the recipe at all and probably started with none of the ingredients. He’s not wrong! I was notorious for “following a recipe” but really having about half of the called-for ingredients. What can I say? I’m a rule-breaker at heart!
A recipe is a guide.
My to-go fats to use for roasting vegetables are olive oil and rendered bacon fat. However, in a pinch, I have used avocado oil or coconut oil (melted). Avoid highly processed oils or any corn or Canola products. Those are just not good for you.
Do You Peel Carrots Before Roasting?
The main reason you should not peel the carrots is that the nutrients are most concentrated right under the skin (source). Peeling the carrot removes much of the nutritional benefit your body receives from the carrot. Save yourself the work by not peeling them!
Will you notice a texture difference? Absolutely not! The roasting process makes all sides of the carrot feel the same, so there is a slight “skin” on all sides with a soft center. Perfection! If you haven’t tried fresh carrots without peeling, I challenge you to try it! I bet you won’t notice a difference there either!
How Do You Cut Carrots For Roasting?
For this recipe, I like to use a bias slice to increase the surface area of the carrot which shortens the cooking time. Carrots are quite dense and usually take much longer to roast than broccoli. For this reason, aim to use a bias slice that is about ¼” thick paired with medium-sized broccoli florets. When cooking two vegetables at the same time, always take a moment to think about how long each takes to cook and adjust the chopped size accordingly.
For me, this is the perfect breakfast when paired with homemade breakfast sausage. But don’t let my preferences hold you back! Roasted carrots and broccoli make a delicious side to any meal! While I highly recommend you start incorporating vegetables into your breakfast, feel free to use this recipe for lunch or dinner. You will enjoy it!
Quick and Easy Roasted Carrots and Broccoli for Breakfast
Do you struggle to get more vegetables in your diet? Try this savory carrot and broccoli combo for breakfast and start the day out right! But don't let my preferences keep you from eating this dish for any meal! It's tasty at any time of the day!
Homemade Everything-But-The Bagel Seasoning (Inspired by Two Peas and Their Pod)
- 2 Tbsp. poppy seeds
- 1 Tbsp. white sesame seeds
- 1 Tbsp. black sesame seeds
- 4 tsp. dried minced garlic
- 4 tsp. dried minced onion
- 1.5 Tbsp. sea salt
Vegetables and Seasoning
- 4-6 whole carrots medium sized
- 4-6 cups broccoli florets
- 2-4 Tbsp. olive oil
- 2-3 Tbsp. homemade everything-but-the-bagel seasoning
- sea salt to taste
- fresh ground black pepper to taste
Copycat Everything-But-The-Bagel-Seasoning (Inspired by Two Peas and Their Pod)
In a small mixing bowl, stir together the poppy seeds, white sesame seeds, black sesame seeds, dried minced garlic, dried minced onion, and sea salt.
Use immediately then store the remainder in an air-tight container.
I found even with additional salt in the mix that I still like to salt and pepper the vegetables additionally. You may find you like this too. Feel free to up the salt amount or just add more salt to your dish when you use this seasoning mix.
Roasted Carrots and Broccoli
Using a bias cut, slice 1/4" thick slices from the carrots then divide broccoli into medium-sized florets. I usually buy broccoli florets in a bag from Costco, but some of them are still too large. Aim for as evenly sized broccoli florets.
Place sliced carrots and broccoli in a large mixing bowl. Add olive oil, everything-but-the-bagel seasoning, and additional salt and pepper. Stir to coat.
Broccoli absorbs an unusual amount of oil. Add additional oil as needed to coat all vegetables but not pooling on the bottom of the bowl.
Spread in a single layer on the baking sheet. Bake for 15 minutes, stir, then continue baking until carrots are soft and broccoli is browning on the edges, 15-25 more minutes.