Vegucation Week: Roasted Rainbow Carrots with Fennel, Kale, and Apple


Raise your hand if you get enough servings of veggies each day…


… Didn’t think so. It’s OK, I’m guilty a lot of times too that’s why I’ve teamed up with some of my favorite dieticians, chefs, and wellness coaches to bring you one new veggie-filled recipe each day this week. If you missed everyone up until now, head over to my instagram and catch up through my Eat the Rainbow highlight.


Speaking of rainbows, rainbow carrots are having a moment in my household right now. Carrots in general are a great veggie to stock up on if you’re following low FODMAP guidelines as you can typically eat as much as you want without issue. They work well as a standalone in this recipe, but if you want a little more variety you can roast them with kale, fennel, and apple like I’m doing.

Apple can be high in FODMAPs, so if you’re in the elimination phase or don’t tolerate, simply leave it out. I do well with apple so I am keeping this in my recipe, but for your reference a low FODMAP serving size of apple is 2 tbsp.


Fennel can also be high in FODMAPs over 1 cup servings, which is why I’m using only half a bulb here. Fennel is a prebiotic, great for digestion and your gut overall, and adds a bright, springy flavor for the dish making it perfect for this time of year.


I initially wrote this recipe to be a side that not only I could eat without issue, but a side that everyone else in the family would enjoy. I probably made it 900 times, to be exact, from November to January because, everyone enjoyed! Another great way to serve this dish would be atop mixed greens with your favorite protein of choice (chickpeas, tofu or chicken would all be delicious). No matter how you serve it, just make sure you keep this in your veggie wheelhouse. It’s the easiest, tastiest way to add more to your meal!


The last thing I will note is that this is another recipe I tend not to measure, aside from the apple, so let loose and have fun with it!



Ingredients

1 bunch rainbow carrots, cut in half lengthwise (about 8 carrots)


2 cups flat leaf kale, roughly chopped


1/2 fennel bulb, sliced


1/4 – 1/2 apple, sliced


1-2 tbsp melted ghee (olive oil or melted coconut oil can sub if vegan)


1 tbsp garlic infused olive oil


sea salt, fresh ground pepper, and nutmeg* to taste


*Please, whatever you do, I beg of you not to leave the nutmeg out! If you don’t have it, buy it. If you don’t like it, learn to! Kidding of course, but it really kicks the dish up a notch




  1. Preheat oven to 425 and line a baking sheet with parchment.

  2. Chop carrots into quarters, they’ll look kind of like french fries

  3. Roughly chop kale into large pieces, removing stems if you’d like

  4. Slice apple + fennel if using

  5. Melt ghee if using, drizzling over veggies as you toss them all in a large mixing bowl. Sub olive oil or melted coconut oil here if not using ghee

  6. Next, toss veggies in fresh ground black pepper, sea salt, and a few pinches of nutmeg.

  7. Place veggies on baking sheet, spreading out to ensure veggies will cook evenly. Roast for 45 mins.



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