The eggplant, with
its origins in India, is part of the nightshade family along with potatoes,
tomatoes and peppers. Eggplants comes in shades of dark purple to mauve and a
variety of white and yellow, and are
packed full of nutrients. Eggplants have high levels of B vitamins and other
essential vitamins and minerals, which help fight against health problems such
as obesity, type 2 diabetes and depression.
Vitamins:
Eggplant contains several B vitamins, such as vitamin B-9,
or folate. Vitamin B-9 helps turn food carbohydrates into glucose so your body
has an available energy source. Eggplant also contains vitamin B-1 that helps
keep your skin, eyes, liver and hair healthy. Niacin, or B-3, plays a role in
making sex and stress-related hormones. Vitamin B-6 helps make nerve
transmitters and helps promote a healthy heart.
Minerals:
Eggplants are a great resource for minerals. Minerals such
as calcium, copper, iron, magnesium, boron, manganese, phosphorus, potassium,
zinc, selenium, vitamin P and citrin are included. Eggplants also contain
phytonutrients, which originate from plant material, and are important in
disease prevention and treatment. Potassium promotes healthy heart function and
helps maintain a normal blood pressure. Copper helps produce collagen, which is
needed to healing wounds. Manganese also fights against free radicals that
could lead to chronic diseases. Magnesium helps maintain normal nerve function.
Dietary Fiber
Eggplant is a good source of dietary fiber. Dietary fiber
helps relieve constipation, lowers cholesterol and keeps blood sugar at an
acceptable level.
Fat and Cholesterol
Content
Eggplant has very little total fat content. Limiting daily
fat and cholesterol intake by eating healthy foods helps your heart and liver
stay healthy.
Benefits: Adding
eggplants to a diet is beneficial because of their anticancer, antimicrobial,
anti-LDL and antiviral properties.
Eggplant Mixed
Grill
Serves: 6
Ingredients
2 tbsp. olive oil
2 tbsp. fresh parsley (chopped)
2 tbsp. fresh oregano (chopped)
2 tbsp. fresh basil (chopped)
1 tbsp. balsamic vinegar
1 tsp kosher salt
½ tsp. black pepper
6 cloves minced garlic
1 red onion (cut into wedges)
18 spears asparagus (fresh, trimmed)
12 mushrooms (crimini, stems removed)
1 lb. eggplant (sliced into ¼ inch rounds)
1 red bell pepper (cut into wedges)
1 yellow bell pepper (cut into wedges)
Directions
In a large reseal able plastic bag, mix the olive oil,
parsley, oregano, basil, vinegar, kosher salt, pepper, and garlic.
Place the
onion, asparagus, mushrooms, eggplant, red bell pepper, and yellow bell pepper
into the bag. Seal, and marinate 2 hours in the refrigerator, turning
occasionally
Preheat the grill for high heat.
Lightly oil the grill grate. Grill the vegetables 6 minutes
on each side, until tender.
Hot and Sour
Chinese Eggplant
Serves: 4
Ingredients
2 Chinese eggplants (long, cubed)
1 ½ tbsp. soy sauce
1 tbsp. red wine vinegar
1 tbsp. white sugar
1 chili pepper (green, chopped)
1 tsp. cornstarch
½ tsp. chili oil
2 tsp. salt
2 tbsp. vegetable oil
Directions
Place the eggplant cubes into a large bowl, and sprinkle
with salt. Fill with enough water to cover, and let stand for 30 minutes. Rinse
well, and drain on paper towels.
In a small bowl, stir together the soy sauce, red wine vinegar,
sugar, chili pepper, cornstarch and chili oil. Set the sauce aside.
Heat the vegetable oil in a large skillet or wok over
medium-high heat. Fry the eggplant until it is tender and begins to brown, 5 to
10 minutes.
Pour in the sauce, and cook and stir until the sauce is thick and
the eggplant is evenly coated. Serve immediately.
Thai Charred
Eggplant with Tofu
Serves: 4
Ingredients
5 eggplants
3 green chili (fresh, peppers)
4 cloves garlic (peeled)
1 tbsp. fresh cilantro (chopped)
1 onion (quartered)
3 tsp. light brown sugar
2 tbsp. lime juice
1 tbsp. vegetable oil
8 oz. tofu (diced)
½ cup fresh basil (chopped)
Directions
Preheat the grill for high heat.
Oil the grill grate, and cook the eggplants on all sides
until charred and black, about 15 minutes. Remove from heat, and place on a
rack to cool. Peel, slice diagonally, and set aside.
In a food processor or blender, combine the chili peppers,
garlic, cilantro, onion, sugar, and lime juice.
Process until smooth.
Heat oil in a large skillet over high heat, and add the chili
mixture. Reduce heat to medium, and cook for 1 minute.
Gently stir in the tofu,
1/4 cup of basil, and the eggplant. Cook until heated through. Remove to a
serving dish, and garnish with the remaining basil.
Eggplant Salad
with Miso Ginger Dressing
Serves: 4
Ingredients
1/3 cup rice vinegar
1 tbsp. miso
1 tbsp. fresh basil (chopped)
2 tsp. fresh ginger (minced)
1 garlic clove (minced)
¼ tsp. crushed red pepper (dried)
2/3 cup vegetable oil
2 Japanese eggplants cut lengthwise
1 tbsp. olive oil
8 cups baby greens
Soybean paste
Directions
To create dressing, blend the first 6 ingredients in a
blender or food processor. Gradually whisk in vegetable oil. Season with salt
and pepper.
Brush eggplant with
olive oil. Season with salt and pepper. Grill or broil until golden and
slightly tender.
Toss greens with enough dressing to coat. Top with eggplant and Drizzle with remaining
dressing.
Serve and enjoy!
Crisp Eggplant
Chips
6 tablespoons confectioners’ sugar
6 tablespoons cornstarch
1 cup panko (Japanese bread crumbs)
1/4 teaspoon salt
1/2 lb. thin Asian eggplant
About 3 cups vegetable oil
Directions
Stir together confectioners’ sugar, cornstarch, panko, and
salt in a wide shallow bowl. Cut eggplant crosswise into paper-thin rounds
Fill a deep 10- to 12-inch heavy skillet (preferably
cast-iron) halfway with oil and heat over moderate heat until it registers
360°F on thermometer.
Coat slices in cornstarch mixture, tossing until thoroughly coated,
and then gently shake in sieve to remove excess.
Fry coated slices in oil, turning and separating with a
slotted spoon, until golden brown. Transfer eggplant chips with a wire-mesh or
slotted spoon to paper towels to drain. Chips will crisp as they cool.
Serve at
room temperature.
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