Roasted Root Vegetables with Maple Glaze

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Ingredients

Servings

Diet focus

UnitsStandard

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Protein
Optional: 1/4 cup chopped walnuts, toasted (for topping)
Fiber / plants
2 large carrots, peeled and chopped
2 parsnips , peeled and chopped
1 large sweet potato, peeled and cubed
Fats
2 tablespoons olive oil
Flavor / spices
2 tablespoons maple syrup
1 teaspoon kosher salt
1/2 teaspoons black pepper
Optional: 1 teaspoon fresh thyme leaves

Ingredient notes

Choose root vegetables with firm texture and no soft spots for the best roast.
Maple syrup caramelizes quickly, so spread the vegetables in a single layer.

Step-by-step

6 servings

1
Step 1
Preheat and prep
- Ingredients:
  Oven at 400 F (200 C)
  Lined baking sheet
- Action: Preheat the oven and line a baking sheet with parchment.
2
Step 2
Coat the vegetables
- Ingredients:
  Carrots
  Parsnips
  Sweet potato
  2 tablespoons olive oil
  2 tablespoons maple syrup
  1 teaspoon kosher salt
  1/2 teaspoons black pepper
  Optional: 1 teaspoon fresh thyme leaves
- Action: Toss vegetables with oil, maple syrup, salt, pepper, and thyme until evenly coated.
3
Step 3
Roast
- Ingredients:
  Coated vegetables
- Action: Spread in a single layer and roast 30 to 35 minutes, stirring once, until tender and caramelized.
4
Step 4
Finish and serve
- Ingredients:
  Roasted vegetables
  Optional: toasted walnuts
- Action: Transfer to a platter and top with walnuts if using. Serve warm.

Equipment

Baking sheet
Parchment
Mixing bowl
Chef's knife
Measuring spoons

Longevity lens

Root vegetables deliver fiber and potassium, while olive oil supports heart health. The glaze keeps the dish satisfying without heavy fats.

Longevity score

Avg across key ingredients

54/100

Based on 5 core ingredients.

Benefits

Fiber-rich
Antioxidant support
Eye health nutrients
Prebiotic fiber

Why this score · Original recipe

2 large carrots, peeled and chopped

59/100

Carrots contribute carotenoids and fiber for steady energy.

Benefits

Fiber-rich
Antioxidant support
Eye health nutrients

2 parsnips, peeled and chopped

59/100

Parsnips add potassium and prebiotic fiber for gut health.

Benefits

Prebiotic fiber
Mineral rich
Supports digestion

2 tablespoons olive oil

63/100

Olive oil provides monounsaturated fats that support heart health.

Benefits

Heart protective fats
Anti-inflammatory
Improves absorption of fat-soluble vitamins

1 large sweet potato, peeled and cubed

59/100

Fiber and phytonutrients to steady energy and digestion. Fiber density supports steadier blood sugar and gut health.

2 tablespoons maple syrup

43/100

Spices, herbs, and acids to add antioxidants without heaviness. Added sugars lower the score for metabolic balance. Added sweeteners raise glycemic load.

Recipe health

NutriRECIPE balance

67/100

Computed from nutrition data

Factors

Adequacy: Fiber 5g (18% DV)
Adequacy: Protein 3g (6% DV)
Adequacy: plant density 3/5 core ingredients
Moderation: Total sugar 14g (28% max)
Moderation: Sodium 300mg (13% max)
Moderation: Saturated fat 1g (5% max)

Why this score · Original recipe

Based on the original recipe nutrition. Computed from nutrition data.

Adequacy is lifted by Fiber 5g (18% DV) and Protein 3g (6% DV). Moderation is pulled down by Total sugar 14g (28% max) and Sodium 300mg (13% max).

Why it works

Roasting concentrates flavor so you can use less added sugar.

Root vegetables offer steady-energy carbs with fiber.

Olive oil adds monounsaturated fats for cardiovascular support.

Nutrition snapshot

Nutrient	Per serving	Per batch
Calories	220 kcal	1320 kcal
Protein	3 g	18 g
Fat	9 g	54 g
Saturated Fat	1 g	6 g
Carbohydrates	32 g	192 g
Fiber	5 g	30 g
Sugars	14 g	84 g
Cholesterol	0 mg	0 mg
Sodium	300 mg	1800 mg

Nutrition notes

A fiber-forward side dish that keeps added sugar moderate.

Nutrition information is automatically calculated, so should only be used as an approximation.

Tips & tricks

Cut the vegetables to similar sizes so they roast evenly.
For deeper caramelization, leave extra space between pieces.
Add a squeeze of lemon just before serving for brightness.

What to serve with

Roast chicken or turkey
Herbed quinoa or wild rice
Crisp arugula salad with citrus

Storage & reheating

Store leftovers in an airtight container in the fridge for up to 4 days.
Reheat on a sheet pan at 375 F (190 C) for 8 to 10 minutes to crisp edges.
If making ahead, roast the vegetables, cool, and reheat just before serving.

Recipe variants

Make it more muscle-supportive

Toss in 1 cup cooked white beans for the last 10 minutes of roasting.
Top with a spoonful of plain Greek yogurt if dairy is welcome.

Make it lighter

Swap half the sweet potato for extra carrots or turnips.
Use 1 tablespoon maple syrup and add orange zest for sweetness.

Troubleshooting

Vegetables too soft: Roast on a hotter, fully preheated sheet pan.
Glaze too sweet: Add a squeeze of lemon or extra black pepper.
Uneven browning: Rotate the pan halfway through roasting.

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