All about eggplants
Did you know that eggplants are technically a fruit and not a vegetable? This is because they grow from a flowering plant and contain seeds. Also known as aubergines, eggplants belong to the nightshade family of plants and are enjoyed around the world. A nutrient-dense food, eggplants have research-backed health benefits and are incredibly versatile.
Eggplants are low in calories, yet they provide a good amount of fiber, vitamins and minerals. According to Healthline.com, the antioxidants in eggplant have the potential to reduce oxidative stress and help the body repair and overcome tissue damage.
Eggplants are especially rich in anthocyanins, a type of pigment with antioxidant properties that gives them their vibrant color. The National Institute of Health cites a study that suggests eating foods containing anthocyanins helps reduce inflammatory markers that increase the risk of heart disease.
The fiber in eggplants can help regulate blood sugar levels and promote feelings of fullness, thereby reducing calorie intake. Eggplant is a great alternative to high-calorie foods, as it has a mild flavor that adapts well to many different types of dishes.
Eggplant can be baked, roasted, grilled or sautéed and enjoyed with a drizzle of olive oil and a dash of seasoning. While eggplant Parmesan is well-known, eggplant has much more potential. Look for recipes for stuffed eggplant, where the eggplant is cut in half and filled with any type of rice and protein (tofu, ground turkey, chicken or beef). A lighter option is to mix roasted eggplant in a fresh salad with cucumber, peppers, tomatoes and scallions. Many eggplant dishes have Moroccan, Italian or Greek spices.
Ratatouille is a colorful and flavorful dish with slices of eggplant, zucchini, tomato, bell pepper, onion and summer squash. Grill veggies with eggplant, such as bell pepper, mushrooms and red onion and serve with a protein. The mix would also be fabulous on a pizza, in a sandwich, wrap or quesadilla; you could also add to a pasta dish or to vegetarian lasagna. In the morning, leftovers can be reheated and enjoyed with an egg.
A tangy Italian-inspired eggplant dish is caponata. With tender veggies, salty capers and sweet golden raisins, it can be spread on crostini or spooned over grilled chicken or pasta.
Moussaka is a classic Greek dish, much like lasagna, that includes layers of eggplant with a meat sauce and creamy cheese sauce.
A traditional Mediterranean dip is baba ghanoush, made with smoky eggplant, tahini, garlic and fresh herbs.
While some experts say salting eggplant before cooking can help achieve a crispier texture and prevent sogginess, modern eggplants are often less bitter than older varieties, making salting less crucial for flavor.
Eggplant is enjoyed around the world, often in Moroccan, Italian and Greek dishes. Low in calories, nutrient-dense and easily adaptable, eggplant is a dinner winner.
By Lisa Nicklanovich; courtesy photos
