Gorgeous roast vegetables

Roasted Vegetables

Serves 6

  • 350 g raw beetroot, scrubbed clean and quartered

  • 800 g mixed-colour carrot, peeled and halved lengthways

  • 800 g Maris Piper potatoes, peeled and halved

  • 350 g parsnips, peeled and halved

  • 6 tablespoon of duck fat

  • a few sprigs of fresh rosemary, leaves picked

  • sea salt

  • freshly ground black pepper

Divide the veg between a few large pans (keeping the beets separate), cover with boiling salted water and parboil for 10 to 15 minutes, or until starting to soften. Drain the veg in a large colander and leave for a couple of minutes to steam dry. Give the colander a good shake to chuff up the edges, then tip into your largest roasting tray. Drizzle with the duck fat, pick over the rosemary leaves, season with salt and pepper, then toss to coat. Push the veg into a single layer, then cook at 220°C/425°F/gas 7 for around 40 minutes, or until golden, crispy and delicious, turning halfway through for even cooking. Serve with the roast duck and the Marsala gravy.

Nutritional Information

Method

Divide the veg between a few large pans (keeping the beets separate), cover with boiling salted water and parboil for 10 to 15 minutes, or until starting to soften. Drain the veg in a large colander and leave for a couple of minutes to steam dry. Give the colander a good shake to chuff up the edges, then tip into your largest roasting tray. Drizzle with the duck fat, pick over the rosemary leaves, season with salt and pepper, then toss to coat. Push the veg into a single layer, then cook at 220°C/425°F/gas 7 for around 40 minutes, or until golden, crispy and delicious, turning halfway through for even cooking. Serve with the roast duck and the Marsala gravy.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 310
    16%
  • Carbs 43g
    17%
  • Sugar 16g 18%
  • Fat 14g 20%
  • Saturates 4g 20%
  • Protein 6g 13%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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