What to do with eggplant
Eggplant is known for its deep purple color and unique texture and taste. Eggplant comes from India and used to be best in August, September, and October. These days with the way we can get our hands on fruits and vegetables, eggplant can be found at any time of the year in our grocery stores in America. Eggplant has many nutritional benefits and not many people know how to cook or eat eggplant. It is an excellent source of fiber, vitamin B1, B6, and potassium. It is also a great source of folic acid. Eggplant can help manage type 2 diabetes, lower cholesterol, and even prevent certain cancers.
A friend asked me yesterday how you cook eggplant and some healthy meals she could make using eggplant. I decided to share some fresh, light eggplant recipes with y’all today. When shopping for eggplant, pick ones that are heavy for their size and firm. The skin should be smooth and shiny and the color should be vivid.
Eggplant Caprese:
Ingredients:
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 medium eggplant (3/4-1 pound), cut into 6 rounds about 1/2 inch thick
1/4 teaspoon sea salt
2 large beefsteak tomatoes, each cut into 3 slices about 3/4 inch thick
4 ounces fresh mozzarella, cut into 6 thin slices
6 fresh basil leaves
1 tablespoon balsamic vinegar
1/4 teaspoon freshly ground pepper
Prep:
Preheat grill to medium until hot.
Use 2 teaspoons oil to brush both sides of eggplant slices. Grill the eggplant slices for 5 minutes on one side. Turn and grill one other side until tender and marked with grill lines, 3 to 5 minutes more. Transfer to a large platter.
Top with a slice of tomato, a slice of mozzarella and a basil leaf.
Drizzle vinegar and the remaining 1 tablespoon oil over mozzarella; sprinkle with 1/4 teaspoon salt and pepper
Roasted Eggplant and Goat Cheese Dip (or Feta cheese)
Ingredients:
1 medium eggplant
2 tablespoons fresh lemon juice
2 tbsp extra-virgin olive oil
1/2 cup crumbled goat cheese (or feta cheese)
1/2 cup finely chopped red onion
1 small red bell pepper, finely chopped
1 small jalapeño pepper, seeded and minced
2 tablespoons chopped fresh basil
1 tablespoon finely chopped flat-leaf parsley
1/4 teaspoon cayenne pepper, or to taste
Prep:
Move oven rack about 6 inches from the heat source and preheat broiler. Line a cookie sheet with foil. Place eggplant on the pan and poke a few holes all over the eggplant. Broil eggplant, flipping every 5 minutes, until the skin is charred and a knife inserted into the dense flesh, about 14 to 18 minutes. Pull out of oven and let cool.
Put lemon juice in a medium bowl. Cut the eggplant in half lengthwise and scrape the flesh into the bowl, tossing with the lemon juice to help prevent discoloring. Add oil and stir with a fork until the oil is absorbed. It will be a little chunky. Stir in goat cheese/feta, onion, bell pepper, chile pepper, basil, parsley, cayenne pepper.
Eggplant Parm Pizza
Ingredients:
1 small eggplant, (~12 ounces)
1 whole wheat Bobolli pizza
1 cup pizza sauce (i like the all natural)
2 tablespoons chopped fresh basil
1 medium clove garlic, minced medium clove garlic, minced
1/2 cup thinly shaved Parmigiano-Reggiano cheese,
Prep:
Preheat grill to medium-high. Cut eggplant into 1/2-inch thick rounds. Grill, turning once, until marked and softened, about 4 to 6 minutes. Let cool slightly, then thinly slice into strips. Reduce heat to low.
Spread marinara sauce on the crust. Top with the eggplant, basil and garlic. Lay the Parmigiano-Reggiano shavings on top.
Close the lid to the oven again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.
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