How To Get the Most Out of Those Old Veggies in the Fridge
Nutritional therapy expert Claudia Estevez shares her recipe for a quick and healthy meal
Written by: Claudia Estevez
We’ve all been there before: weekend mornings with a fridge full of veggies threatening to go bad, hungry with no desire to go out, yet the fridge shows no signs of a complete ( let alone wholesome) meal. But the clue to a great dish lies in those vegetables you’ve collected throughout the week. This roasted veggie hash recipe was inspired by what I like to call a "fridge clean-up day".
For this recipe I used zucchini, sweet potatoes, red carrots, onions and kale, but you can use any vegetables you have laying around. Roasting the veggies instead of cooking them via stove top will bring out an earthy tastiness and make them easier for the body to digest. The all around heat from the oven increases the bioavailability of certain antioxidants, such as beta-carotene, lutein, and lycopene, that are not available in the vegetable’s raw state. This offers a great solution to those old veggies that have been sitting in the fridge for a while since certain nutrients, especially water-soluble vitamins are known to deplete overtime. In fact, a University of California study showed that vitamin C can be reduced by 15-55% within a week of harvest. While it is ofcourse preferred to always use fresh fruits and vegetables, this offers a great solution for some of the ones that are still safe to consume but won't taste yummy raw. Many foods that we’re quick to throw out can actually provide more nutrients and aid in our overall health. When we take the time to combine the healing powers of food, ancient nutrition, herbs, science-based studies, and mindfulness we can reconnect our bodies with food. Keep scrolling to see the instructions on how to make this Roasted Veggie Hash. Notice how there aren't any ingredients listed- the idea is to have fun and use whatever ingredients you have!
How to make:
1. Chop the sweet potatoes and carrots into cubes, drizzle olive oil and whatever spices you want (I usually add turmeric, black pepper,paprika, and red pepper flakes) and throw them in the oven at 400 degrees for about 30 mins (flipping them over half way)
2. Add ghee or oil to a skillet and add in chopped onions and cook for a few mins, then add the cubed zucchini and cook for about 5 mins, at this point I also added 1-2 cloves of garlic minced, dash of paprika, coriander, and cayenne pepper
3. Once the sweet potatoes and carrots are done, add them to the skillet and toss together.
4. Chop up the kale and massage it with olive oil. You can substitute with any other greens you have. Leave the oven on and bring it down to 350 degrees
5.. Make indents in the skillet for the eggs and gently add the eggs in the indents
6.. Bake for about 15 mins or until the eggs are cooked and garnish with parsley, or spring onions like I did here. I also added flaked salt and freshly ground pepper
Claudia Estevez is an expert on gut health, healing foods, medicinal herbs, and a certified Nutritional Therapy Practitioner in training. Her passion lies in sharing her knowledge of healing foods, principles of mindfulness, sustainability and spiritual development to help people achieve maximum human potential.
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