Eggplant is a great addition to your clean eating diet. Right now eggplant is available at my local farmer’s market. Beautiful piles of purple eggplant, smaller varieties and round large ones, are tasty and nutritious. They can be fixed many ways as either a side dish or the main event at a meatless meal. Eggplant or aubergine is very low in saturated fat, cholesterol and sodium. It is also a good source of Vitamin C, Vitamin K, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Folate, Potassium and Manganese.
The first year I shopped at the farmer’s market, I looked at the beautiful purple veggies but didn’t know how to cook them. My mother never cooked eggplant. Yes, I had eggplant parmigiana in Italian restaurants but really didn’t know how to fix that. My favorite grower told me how she fixed it. This is now my favorite way to cook eggplant by baking in the oven. First you slice a large eggplant into thick slices, roll slices in gluten-free flour with a salt and pepper, layer on a cookie sheet covered in aluminum foil or parchment paper, and spray with olive oil. Bake until golden at about 400. I squeeze lemon on it before serving. I do love lemons. You could also use a tomato sauce on them. It’s very adaptable.
Later I was given a recipe that called for dipping the slices into a batter of mayo (vegan or regular) with curry before breading with a combination of bread crumbs, onion powder, garlic powder, and salt, and baking in oven. I tried that but found the mayo really was too much for me, greatly increasing the fat content. I do better keeping it simple
Last year I heard about another great idea for a meatless meal, eggplant “sandwiches”. They can be assembled with two pieces of thick sliced eggplant, tomato slice and mozzarella, held together with a toothpick, brushed with olive oil, and wrapped in aluminum foil before placing on grill or in the oven on a cookie sheet. That is both good and simple.
I have also read several recipes online for roasted eggplant with yogurt tahini sauce and fresh parsley. It was excellent. If you can’t eat dairy, you can try it with dairy substitute yogurt. Slice the eggplant (cut in half if smaller) and place cut side up on oiled aluminum covered sheet. Sprinkle salt and pepper to taste. Bake at 400 for 15 minutes and turn over for another 15 minutes. You could also grill it instead of using the oven.
The yogurt tahini sauce is made with 1/3 cup tahini, 2/3 cup Greek yogurt, 3 T fresh squeezed lemon juice, 1/2 t salt, and 1 clove garlic minced. (Many recipes call for 2 garlic cloves but that was too much for me. Adjust for your taste preference.) This sauce is thick and can be adjust with up to 1/3 c of water. Add a tablespoon at a time to desired consistency. Serve eggplant cut side up and topped with yogurt tahini sauce. Sprinkle 3 T coarsely chopped fresh parsley and serve.
Thanks for visiting. Wishing you a tasty meal of fresh eggplant.
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