Roasted Root Vegetables Plus

Article written and reviewed by Cyrus Khambatta, PhD
Published February 18, 2024

This easy-to-roast recipe combines a variety of vegetables with a mustard honey sauce.

This hearty and wholesome dish brings together an array of seasonal vegetables, perfectly roasted to caramelized perfection. With tender asparagus, creamy potatoes, sweet carrots, earthy parsnips, and delicate delicata squash, each bite bursts with vibrant flavor and satisfying texture. But wait, there's more! 

A generous handful of fresh baby spinach adds a pop of green goodness, while a tantalizing glaze of balsamic vinegar, Dijon mustard, and honey infuses every vegetable with a delightful sweetness and tanginess. Sprinkled with aromatic herbs like sage and rosemary, and finished with a dash of black pepper for a hint of warmth, this Roasted Root Vegetables Plus dish is not just a side—it's a star in its own right. 

Mini Potatoes: Tiny Tubers Packed with Diabetes-Friendly Nutrition!

Mini red and white potatoes, with their vibrant hues and buttery texture, offer a myriad of nutritional benefits that make them a versatile and nutritious addition to any diet. These bite-sized spuds are not only rich in essential vitamins and minerals but also provide a source of energy that can be beneficial for individuals living with diabetes when consumed in moderation.

First and foremost, mini red and white potatoes are excellent sources of carbohydrates, which serve as the body's primary source of fuel. Despite their carbohydrate content, these potatoes have a relatively low glycemic index (GI), typically ranging from 55 to 65 for boiled potatoes. The GI measures how quickly a food raises blood glucose levels after consumption, with lower values indicating a slower and more gradual increase. This slow and steady release of glucose can help prevent rapid spikes in blood glucose levels, making mini potatoes a favorable choice for people living with diabetes.

Furthermore, mini red and white potatoes are packed with essential vitamins and minerals that contribute to overall health and well-being. These potatoes are particularly rich in vitamin C, a powerful antioxidant that supports immune function, collagen production, and wound healing. Additionally, they contain significant amounts of potassium, a mineral crucial for maintaining healthy blood pressure levels and proper muscle and nerve function.

Moreover, mini potatoes are a good source of vitamin B6, which plays a vital role in metabolism, brain development, and immune function. They also provide small amounts of other essential nutrients such as folate, niacin, and iron, which are necessary for various bodily processes.

In terms of glycemic load (GL), which takes into account both the quality and quantity of carbohydrates in a serving of food, mini potatoes have a moderate GL. While they do contain carbohydrates, the combination of their low GI and moderate GL means that mini potatoes are unlikely to cause significant spikes in blood glucose levels when consumed in appropriate portions.

Parsnips: A Sweet Solution for Blood Sugar Balance!

Parsnips, often overshadowed by their more popular root vegetable counterparts, are a nutritional gem deserving of the spotlight. These ivory-hued root vegetables boast a bounty of essential nutrients that can benefit overall health, including managing diabetes. Despite their subtly sweet flavor, parsnips have a relatively low glycemic index (GI), typically ranging from 52 to 97 for boiled parsnips, making them a favorable choice for individuals aiming to regulate blood glucose levels.

Rich in dietary fiber, parsnips play a crucial role in promoting satiety, aiding digestion, and stabilizing blood sugar levels. The fiber content in parsnips helps slow down the absorption of glucose in the bloodstream, preventing sudden spikes and crashes in blood sugar. Additionally, this fibrous vegetable supports gut health by nourishing beneficial gut bacteria, contributing to a healthy microbiome—a vital aspect of overall well-being, particularly for individuals managing diabetes.

Moreover, parsnips are packed with essential vitamins and minerals that support various bodily functions. They are particularly abundant in vitamin C, an antioxidant that bolsters the immune system and promotes skin health. Additionally, parsnips provide a significant amount of potassium, a mineral crucial for regulating blood pressure and supporting heart health. Furthermore, they contain vitamin K, which aids in blood clotting and bone health, and folate, essential for DNA synthesis and cell division.

When it comes to glycemic load (GL), parsnips have a moderate GL, indicating that they have a reasonable impact on blood sugar levels when consumed in appropriate portions. However, as with any food, moderation is key, and pairing parsnips with protein and healthy fats can help further stabilize blood glucose levels and enhance satiety.

In summary, parsnips are a nutrient-dense addition to a diabetes-friendly diet. Their low GI, high fiber content, and array of vitamins and minerals make them a valuable ally in blood sugar management and overall health. Whether roasted, mashed, or added to soups and stews, parsnips offer a delicious and nutritious way to support well-being while tantalizing the taste buds.

Spinach: Your Secret Weapon for Diabetes Wellness!

Spinach, often hailed as a nutritional powerhouse, is a verdant leafy green that packs a punch when it comes to health benefits, including its relevance to managing diabetes. Bursting with essential vitamins, minerals, and antioxidants, spinach is a valuable addition to any diet aiming to support overall well-being. Despite its rich, earthy flavor, spinach is incredibly low in carbohydrates and calories, making it an ideal choice for individuals looking to regulate blood glucose levels. With its exceptionally low glycemic index (GI) and glycemic load (GL), spinach is unlikely to cause significant spikes in blood sugar when consumed, making it a staple in diabetes-friendly meal plans.

Moreover, spinach is a nutritional powerhouse, boasting an impressive array of vitamins and minerals that support various bodily functions. Rich in vitamin K, spinach plays a vital role in blood clotting and bone health, while its high vitamin A content promotes healthy vision and immune function. Additionally, spinach is an excellent source of folate, a B-vitamin essential for cell division and DNA synthesis, and vitamin C, a potent antioxidant that supports immune function and collagen production.

Furthermore, spinach is packed with minerals such as iron, magnesium, and potassium, all of which play essential roles in metabolism, muscle function, and heart health. Its high fiber content promotes satiety, aids in digestion, and helps regulate blood sugar levels, making it a valuable ally in diabetes management.

In summary, spinach is a nutrient-dense superfood that offers a plethora of health benefits, including its suitability for individuals living with diabetes. Whether enjoyed raw in salads, wilted into soups and stews, or blended into smoothies, spinach is a versatile ingredient that adds both flavor and nutrition to any meal. With its low carbohydrate content, high fiber, and abundance of vitamins and minerals, spinach is a delicious and diabetes-friendly choice that supports optimal health and well-being.

Roasted Root Vegetables Plus

Beverly Verwey
Servings 2 people
Calories 491 kcal


  • 6 medium asparagus
  • 10 mini potatoes, white and red cut into quarters
  • 1 medium carrot peeled and cut into 2-inch pieces then cut into quarters lengthwise
  • 1 medium parsnip peeled and cut into 2-inch pieces then cut into quarters lengthwise
  • 1 medium delicata squash cut into rings 1-inch thick, seeds removed and each ring cut into quarters
  • 4 cups fresh baby spinach roughly chopped
  • 2 tbsp balsamic vinegar
  • 2 tbsp Dijon mustard
  • 2 tbsp honey
  • 1 tsp dried sage
  • 1 tsp dried rosemary
  • 1/2 tsp black pepper


  • Preheat the oven to Bake at 400° F. Prepare a baking sheet with parchment paper or silicone mat.
  • Prepare all the vegetables and set aside.
  • Mix together the balsamic vinegar, Dijon mustard, honey, sage, rosemary and black pepper.
  • Add all the vegetables except the spinach into sauce and mix until all vegetables are well coated. Once coated, pour onto the baking sheet and ensure vegetables are spread out into one layer.
  • Roast uncovered for 45-60 minutes or until all vegetables are tender.
  • On a plate, place the spinach and top with the roasted vegetables.


If you can’t find delicata squash use either acorn squash, butternut squash or summer squash.
In place of spinach you can use any raw greens.


Calories: 491kcalCarbohydrates: 95.5gProtein: 12.9gFat: 2gSodium: 477.1mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.