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Low FODMAP Garlic and Onion Free Ratatouille

Recipes, Vegetables / By / October 9, 2020

Ratatouille is a powerhouse of nutrients. The colors of red, orange, yellow, green and purple all provide unique nutrients for a healthier you.

Red produce contain numerous antioxidants such as lycopene and anthocyanin which have been shown to prevent disease, improve heart health, improve eye health and decrease cancer risk. In addition to the antioxidant potential, red foods are also packed with Vitamin A, Vitamin C, manganese and fiber.

Orange foods contain alpha and beta carotene. Carotenes are converted into Vitamin A. Vitamin A works to improve the immune system, maintain the health of the skin and improve eye health. In addition to their antioxidant potential, orange foods are also a great source of Vitamin C, potassium, fiber and Vitamin B6.

Yellow foods are also a great source of beta carotene/Vitamin A as well as the carotenoid antioxidant beta-crypoxanthin which is thought to decrease the risk of development of inflammatory disorders. In addition, they contain Vitamin B6, fiber, manganese, potassium, Vitamin A and magnesium.

Green foods contain the antioxidants lutein and zeaxanthin which protect against eye disease related to aging. Some green vegetables contain sulforaphane and glucosinolate which have been shown to protect from various cancers as well as decrease the risk of heart attack and stroke. In addition they are a great source of fiber and folate.

Purple and blue foods contain the antioxidants anthocyanins and flavonoids. These antioxidants work to protect the cells of the body from damage. These antioxidants have shown benefit in cognitive function, deceased cancer risk, decreased risk of stroke as well as decrease risk of heart disease.

Gather up all of the beautiful colors and let’s get cooking!

Supplies:

  1. Colander
  2. Cutting board
  3. 8 inch chefs knife
  4. Roasting pan or Casserole Dish
  5. Foil
  6. Parchment paper or silicone baking mat
  7. Measuring spoons
  8. Wooden spoon
  9. Optional Bell Pepper Corer

Ingredients

  1. 1 large eggplant
  2. 1 each yellow, red and orange bell pepper
  3. 1 yellow squash
  4. 1 zuchinni
  5. 6 large tomatoes
  6. 1 tsp + 1 tsp Onion, Garlic and Salt Free Italian Seasoning
  7. 3 tablespoons balsamic vinegar
  8. 1 tablespoon olive oil
  9. 1 large bunch basil

Instructions:

  1. Preheat oven to 375F.
  2. Wash produce.
  3. Line sheet pan with parchment paper or baking mat.
  4. Cut eggplant into cubes and place on sheet pan.
  5. Remove stem and seeds of the bell peppers and cut into cubes. Place on sheet pan.
  6. Add one teaspoon of Italian Seasoning.
  7. Bake for 15 minutes.
  8. Grease the roasting pan or baking dish with olive oil.
  9. Once the eggplant and peppers are done, add to pan.
  10. Cut yellow squash and zuchinni into cubes and add to pan.
  11. Cut tomatoes into quarters and add to pan.
  12. Once tomatoes are added, squeeze the tomatoes to release their juices. Mix well with all of the vegetables.
  13. Add balsamic vinegar and olive oil and mix well.
  14. Place fresh basil on top.
  15. Cover pan with foil or lid.
  16. Place pan in the oven and cook for 40 minutes covered.
  17. Remove foil/lid and stir.
  18. Continue to cook for an additional 40 minutes, stirring every 20 minutes until sauce becomes thick.

ENJOY!!

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This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com