Eggplant

Eggplant is a vegetable which belongs to the nightshade family which also includes tomatoes, sweet peppers and potatoes. These vegetables can grow in a variety of shapes and sizes but are usually purple, white or black in color. What does it taste like? Eggplant is a spongy vegetable which is very slightly bitter taste. It goes great with spices, tomato sauce, curry, butter, or just a little garlic and salt.

Health Benefits of  Eggplant: Eggplant is a great source of fiber for a healthy digestion. Antioxidants to keep your body and brain healthy.  Certain compounds believed to have heart-healthy effects. Copper, Vitamin C, Vitamin B6, folate and niacin for a healthy heart and brain.

 

 

 
 
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HEALTHY PAN FRIED BABY EGGPLANT WITH GARLIC AND HERBS

 

INGREDIENTS

  • 4 baby eggplants sliced thinly about 1/2 an inch thick.*
  • 6 garlic cloves minced finely on microplane
  • 3 tbsp chopped parsley
  • zest off of 1/2 a lemon
  • a pinch or more of red chili flakes
  • 4 tbsp of olive oil
  • vegan butter flavored pan spray
  • salt and pepper to taste

 

INSTRUCTIONS

 

  1. Combine olive oil, garlic, parsley, lemon zest and chili flakes in a small pot. Heat over low heat to infuse the oil with flavor. This will only take 5 minutes or so, it is crucial that you do not allow the mixture to boil or you run the risk of burning the garlic.
  2. Heat up a large pan or a griddle* over medium-high heat and spray with the pan spray.
  3. Lay out the eggplant slices so they do not overlap and can cook evenly. Season with salt and pepper.
  4. After 3-4 minutes, flip over to the other side and season the other side with salt and pepper. Cook for 3 minutes.
  5. With a pastry brush or a spoon, brush on the gremolata.
  6. Serve immediately.

EGGPLANT PIZZA

 

INGREDIENTS

  • 2 large eggplant, sliced 1 inch thick
  • 24 oz jar tomato sauce
  • 20 slices provolone cheese, mozzarella works too
  • 3-4 oz fresh cherry tomatoes, sliced
  • 1 cup fresh spinach
  • 1/2 tsp himalayan salt
  • Pepper flakes, optional

 

INSTRUCTIONS

Preheat your oven to 425 F. In two baking trays arrange the sliced eggplants. Sprinkle the Himalayan salt and bake for 15-20 minutes.

Remove the bake eggplant from the oven and turn your broiler on. Spread 1 tablespoon of tomato sauce over each eggplant round followed by one slice of provolone. Arrange some fresh spinach and cherry tomatoes over the cheese and broil for 3-5 minutes. Make sure you keep a close look while the eggplant is under the broiler as they can burn really fast.

Serve while still hot. You could have your eggplant pizza slices in between whole grain crusty bread for a pizza sandwich! 

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EGGPLANT MEATBALLS IN MARINARA

 

INGREDIENTS

Eggplant Meatballs in Marinara Sauce is actually a meat-free recipe that is vegetarian and gluten free. This Eggplant Meatball recipe is made with roasted eggplant, creamy salty parmesan cheese, Italian breadcrumbs and fresh basil and parsley packed into a balls, and then lightly fried, served topped with marinara sauce.

Ingredients

  • 1 large purple eggplant {1 lb}
  • 2 large eggs, whisked
  • 2 garlic cloves, minced
  • 1/2 teaspoon sea salt
  • 1/3 cup grated parmesan cheese
  • 3 cups of gluten free Italian breadcrumbs
  • 1 tablespoon fresh basil, chopped
  • 1 tablespoon fresh parsley, chopped
  • 1/2 cup gluten free all purpose flour
  • 3 cups vegetable oil {for frying}
  • 1-28 ounce can of marinara sauce

 

INSTRUCTIONS

  1. Heat oven to 350°.
  2. Prick eggplant with fork and place on small baking sheet and bake for one hour.
  3. Remove from oven, let cool, cut eggplant in half lengthwise and using a spoon scoop out inside flesh, and mash. Discard skin.
  4. Meanwhile add marinara to a pan and heat over low heat until simmering.
  5. In a large bowl add eggs, whisk. Add garlic, salt, parmesan cheese, breadcrumbs, herbs, and mashed eggplant.
  6. Using your hands press mixture together into 2”-2 1/2” size balls. Packing the mixture tightly together.
  7. Place vegetable oil in a medium frying pan and heat to 375°, over medium high heat.
  8. Place flour in a medium bowl and roll each ball in flour coating evenly. When oil is ready drop meatball carefully into oil. It should sizzle immediately.
  9. Working in batches add meatballs until golden brown, about 2 minutes. Using a spoon flip and cook other side an additional 2 minutes or until golden brown. They will brown up quickly. Transfer meatballs to simmering marinara sauce.
  10. Continue until all meatballs are added to marinara sauce and toss to coat, cooking until heated through completely about 10 minutes.
  11. Serve topped with additional parmesan cheese and basil.