The Health Journal: Baked vegetables make for a tasty, healthy dish

Kharissa Forte

The first time I baked veggies, it was hard to turn back to boiling, grilling or sautéing. The combinations of veggies are limitless. Tomatoes taste great with squash and cucumbers. Broccoli and cauliflower complement each other well. At the top of my combination list is a mix of five vegetables: cauliflower, carrots, zucchini, lima beans and green beans.

Each vegetable specializes in something different, making this baked veggie recipe a grand slam for your body. I enjoy cauliflower because it’s crunchier and more flavorful than broccoli. Cauliflower contains a lot of Vitamin K, which keeps calcium in your bones and out of your arteries. Carrots are great for eyes, teeth, restoring an even skin tone and combatting acne. Zucchini is often overlooked, but it’s a vegetable to notice, especially for men. Zucchini is rich in phytonutrients that benefit the prostate.

If the prostate is damaged, cancer could develop and sexual functions could die. Lima beans can effectively replace meat since they are high in protein. They also increase energy.

Green beans are a mineral-heavy vegetable, containing iron, magnesium, calcium and potassium, which increase metabolism.


You can choose fresh, frozen, sliced or diced:

  • 1 cup cauliflower
  • 1 cup carrots
  • 1 cup zucchini
  • 1 cup lima beans
  • 1 cup green beans
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon sea salt
  • 1 tablespoon Italian seasoning (Basil, parsley, oregano or an Italian blend)


  1. Preheat oven to 450.
  2. Pour vegetables into an ungreased pan.
  3. Top lightly with extra virgin olive oil, sea salt and preferred Italian seasonings. Do not stir.
  4. Put it in the oven and cook for 10 minutes.
  5. Take pan out and stir.
  6. Cook 10 more minutes. Enjoy.

Health Tip of the Week:

Extra Virgin Olive Oil’s Benefits:

Did you know extra virgin olive oil is good for hair? I’ve moisturized my daughter’s hair with it since she was born. Her hair is beautiful long, thick and incredibly healthy. Back in July 2008, I made the mistake of coloring my hair too frequently. My hair fell out, leaving me literally bald-headed. I was instructed to moisturize my scalp with extra virgin olive oil two to three times a day. By November, I had a gorgeous, thick and curly mane. It is especially recommended for women of color.

For women whose hair looks like a sloppy, greasy mess after applying oil, try doing a hot olive oil treatment. After shampooing and conditioning your hair, warm up a cup of it in the microwave, then apply to your hair. Cover hair with a plastic cap and wrap your hair with a towel. Let it sit for half an hour. Rinse it out. Apply this treatment monthly for stronger, shinier locks.

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