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eggplant

July 16, 2021

Nutrition facts:

Per one cup raw:

  • Calories: 20

  • Carbs: 5 grams

  • Fiber: 3 grams

  • Protein: 1 gram

  • Manganese: 10% of the RDI

  • Folate: 5% of the RDI

  • Potassium: 5% of the RDI

  • Vitamin K: 4% of the RDI

  • Vitamin C: 3% of the RDI

Why do we love them?

  • Eggplants are high in anthocyanins, a pigment with antioxidant properties that can protect against cellular damage.

  • Some studies have found that eggplants may improve heart function and reduce LDL cholesterol and triglyceride levels.

  • Eggplants are rich in fiber and polyphenols, which both can help reduce blood sugar levels.

  • Eggplant is high in fiber and low in calories, which means they can help promote weight loss. It can also be used to replace of higher-calorie ingredients.

  • Eggplants contain solasodine rhamnosyl glycosides, which studies indicate may aid in cancer treatment. Eating more fruits and vegetables may also protect against some types of cancer.

  • Eggplant is delicious and a very versatile ingredient that can be prepared and enjoyed in many different ways!

Source: Healthline

Chef Ant’s featured eggplant recipe:

Baba Ganoush

Prep: 15 min

Cook: 20 min

Yield: 4 (1/3 cup) servings

Ingredients

  • 1 eggplant

  • 1 glove garlic, minced

  • 1/4 teaspoon salt

  • 1/4 cup finely chopped fresh flat-leaf parsley, plus more for garnish

  • 2 tablespoons tahini

  • 2 tablespoons lemon juice

Directions

  • Preheat oven to 450 degrees F. Prick eggplant with a fork and place on a cookie sheet lined with foil. Bake the eggplant until it is soft inside, about 20 minutes. Alternatively, grill the eggplant over a gas grill, rotating it around until the skin is completely charred, about 10 minutes. 

  • Let the eggplant cool. Cut the eggplant in half lengthwise, drain off the liquid, and scoop the pulp into a food processor. 

  • Process the eggplant until smooth and transfer to a medium bowl. 

  • On a cutting board, work garlic and 1/4 teaspoon salt together with the flat side of a knife, until it forms a paste. Add the garlic-salt mixture to the eggplant. 

  • Stir in the parsley, tahini, and lemon juice. Season with more salt, to taste. 

  • Garnish with additional parsley

 
 

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