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Fat Free Baked Root Vegetables For The DASH Diet

Most recipes for baked root vegetables include this step – adding oil. I was cooking this way too, until my daughter came up with a completely fat free way that is still delicious.

fat free root veggies bake

Fat free root veggies bake

Look at the colours, aren’t they amazing? It tastes great and stores well in the fridge. So, you make it once, and then you can pack several lunches or reheat it for another dinner. There is no specific proportion of veggies – you can use any root vegetables – just remember, the more colors the better!

What makes it good for blood pressure sufferers?

  1. It is easy to count servings – remember, one serving of veggies is 1/2 cup? Well this one meal can easily satisfy your 1200 calorie diet requirement for 3.5 servings. Just measure about 2 cups and you are done.
  2. This recipe contains beets, which are known to lower blood pressure. You can also add purple potatoes which are a great natural remedy.
  3. Adding lime creates a delicious sweet and sour taste and reduces the need for salt. Don’t salt this dish in advance. Try it after you add lime and see if you need salt at all. If you do, it will probably be a smaller amount.
  4. And, of course, this is a low -holesterol dish. Actually, a no-cholesterol dish. Baking veggies this way helps reduce the total amount of fat in your diet, which is really good for your blood pressure and heart health.

Fat Free Baked Root Vegetables


  • 4 medium potatoes
  • 1 yam or purple sweet potato
  • 2 carrots
  • 1 beet
  • 1 turnip
  • juice of 1/2 lime
  • 1 cup water
  • dill, black pepper


  1. Preheat the oven to 400 degrees
  2. Wash, clean and cut the veggies into about 1 inch cubes (yams cook faster, so they can be bigger)
  3. Mix them and put into a glass Pyrex baking dish
  4. Add water and cover with foil , tucking it around the dish so that it covers veggies really well – then make a couple of holes in the foil with a fork
  5. Bake for 45 minutes at 400 degrees
  6. Squeeze lime juice over the vegetables and add chopped dill.


For an interesting change, add squash or pumpkin cubes!

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