The light baked autumn vegetables au gratin are a tasty and healthy side dish.
My mixed gratin vegetables: cauliflower, fennel, mushrooms, and pumpkin.
As for cauliflower, you can choose between white, green, and Romanesco cauliflower.
As for mushrooms, you can choose between cardoncelli, cremini, portobello, meaty and firm porcini, flavorful and versatile; alternatively, you can use button mushrooms or champignons, pleurotus, or whichever you prefer and find available.
A delicious recipe with seasonal vegetables to vary according to taste, other autumn vegetables to use are:
• artichokes;
• broccoli;
• radicchio;
• leek;
• shallot.
I used whole wheat breadcrumbs and grated cheese, they remain soft and juicy.
Do not forget to account for the breading in your meal’s total carbohydrate count.
Chopped parsley and a drizzle of raw oil once cooked.
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Electric Oven
- Cuisine: Italian
Ingredients
- 1/2 head white cauliflower
- 1 fennel
- 3 cremini mushrooms
- 2 slices pumpkin
- 1 pinch salt
- 1 pinch mixed whole peppercorns (with mill)
- as needed grated cheese (grana or parmesan)
- as needed whole wheat breadcrumbs
- 1 drizzle extra virgin olive oil (raw)
- as needed chopped parsley
Suggested Tools
- 1 Baking Tray 9.8×11.4 inches
- Parchment Paper
Preparation
Line a baking tray or baking dish with a sheet of parchment paper.
Cauliflower
Cut the cauliflower into florets and wash them thoroughly under running water.
Drain the florets and depending on their size, keep them whole, cut them in half, or into smaller pieces.Fennel
Clean the fennel: remove the stalk and outer leaves if damaged, wash it thoroughly.
Cut it into four wedges and slice each wedge thinly as needed.Mushrooms
Regarding cleaning: despite various opinions, mushrooms should always be washed and dried thoroughly before use.
I personally adjust based on the type and cleanliness: I usually buy them in a tray and they are always quite clean, if necessary I quickly rinse them under running water, paying particular attention to the space between the gills [plates under the cap] and the usually earthy stem, then let them drain in a colander.
In the case of button mushrooms or champignons, I peel the mushroom cap with a knife.
• cardoncelli, cremini, portobello, porcini: cut the mushrooms in half lengthwise;
• champignons: depending on their size, keep them whole, cut them in half lengthwise, or slice them or cut into rounds;
• pleurotus: leave them whole.Pumpkin
Cut the pumpkin into strips or cubes or dice larger or smaller as desired and remove the skin.Distribute the vegetables on the baking tray.
Sprinkle a pinch of salt and a pinch of pepper over the vegetables.
Distribute the grated cheese and whole wheat breadcrumbs, and grind a little more pepper.
Bake at 356°F (180°C) for 20 minutes in a fan-forced oven until evenly golden.
Drizzle with raw oil.
Add the parsley.Plate it.
Your light baked autumn vegetables au gratin are ready.
Enjoy your meal!
Variants
Adjust the amount of vegetables according to taste and need.
Distribute the vegetables on the baking tray without overlapping them, for an even gratin, but without leaving spaces: they lose volume as they cool.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your dietary plan.
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