Clean Eating With Eggplant 4 Recipes: Gluten Free and Vegetarian

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.

 

 

Ripe harvested eggplants in wooden box placed on grassy ground

 

 

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.

 

3 eggplant recipes

 

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

 

Eggplant, Kitchen, Tomato, Parsley, Vegetables

 

 

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.

 

 

Eggplant, Grilled, Healthy, Vegetables, Vegetarian

 

 

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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Carol

I was raised in Tennessee but have lived in Florida for many years. Love my small home in the Tampa Bay area and its developing garden. My decorating style is eclectic - some vintage, some cottage, all with a modern flair. Pursuing a healthier lifestyle. Spent many years in social services but am happily retired.

22 thoughts to “Clean Eating With Eggplant 4 Recipes: Gluten Free and Vegetarian”

  1. I just know that I’m going to get a bunch of eggplant from my CSA this year. I’ll have to try some of these recipes out as I never know how to use it all.

  2. These all sound great!! I grew up eating eggplant and have always loved it. The texture is different from some veggies but once you get passed that it’s very versatile.

    Thanks for sharing at Thoughts of Home. 🙂

  3. Hi Carol, lovely recipes with the eggplant. the color is beautiful. My husband loves eggplant parmesan.
    Thanks for sharing the recipes at DI&DI.

  4. Carol, I love your eggplant recipes. I also like the Tahini dip that you mention. I make one that it very similar but add olive oil and cumin for a bit of flavor. I am hosting a new link party and would love to have you join us. It is called Sweet Inspiration and open Fridays at 10am est and runs till Tuesday.

    1. Thanks Mary. I would be happy to come by and participate next Friday. How much olive oil do you add to your Tahini dip?

  5. Hi Carol,
    I have never eaten eggplant because my mother never cooked it. I’m much more experimental with my cooking than my mother but I have never tried this veggie. All your recipes look delicious and I may just pick one up my next trip to the grocery store. Thanks for sharing and Happy Summer!

    Blessings,
    Sandi

  6. Looks good!! I wish I could get my hubby to try eggplant!! Thanks for sharing on My 2 Favorite Things on Thursday! Hope to see you again tomorrow! Pinned!

  7. Our neighbor is always giving us eggplant from his garden. I’ve never found a recipe that I liked, so I’m anxious to try these.
    Thanks so much for sharing at AMAZE ME MONDAY!
    Blessings,
    Cindy

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