Plant Power -Eggplant, that is.
Bite This: Eggplants belong to the nightshade family which also includes tomatoes, bell peppers and potatoes as well as poisonous plants such as jimson weed, angel's trumpet and belladonna. For this reason, Europeans viewed eggplants negatively and called it mala- insana meaning "the mad apple" or "bad egg."
The eggplant is in fact the opposite of a "bad egg." Eggplants are very unique in their color thanks to a phytonutrient called anthocyanin. Nasunin is an anthocyanin found in the peel that helps protect cell membranes and prevents the development of free radicals, which in turn helps protect against cancer.
In addition to the many phytonutrients and flavonoids found in eggplants, they also contain contain many vitamins, minerals and phytochemicals including potassium, magnesium, folate, vitamin C and other essential nutrients.
The high fiber content of an eggplant (2.5-3.0 grams per 1 -cup serving, 11% of the daily value) is also beneficial for digestion as well as protecting against heart disease by helping to reduce cholesterol. A high fiber diet may also help protect against colon cancer.
Eggplants are quite versatile. You can use them in casserole dishes, on sandwiches, or just grill them with the rest of your vegetables.
Sound Bite: Try to eat at least one serving of eggplant this week. You may be surprised with the amount of dishes you can make with one.
Grilled Eggplant Sandwiches
1 whole eggplant, sliced in round thick slices
1 tomato, sliced
8 ounces of mozzarella cheese, sliced in 1/4 inch slices
1/4 cup of olive oil or basil pesto
2 tbsp of olive oil
Ciabatta bread
1. Line a tray with paper towels. Lay the rounds of eggplant in a single layer on the paper towels. Dust with salt on both sides. Let sit. (This helps release some of the water so it's not so messy.)
2. Prepare the other ingredients.
3. After the eggplant has been sitting for ~15 minutes, pat dry, brush both sides of slices with olive oil and grill on high heat for 3-4 minutes on each side or until tender.
4. Toast the ciabatta bread and spread each side with basil pesto. Assemble the sandwich with 2 slices of eggplant, 2 slices of tomato and 2 slices of mozzarella cheese. Enjoy!
The eggplant is in fact the opposite of a "bad egg." Eggplants are very unique in their color thanks to a phytonutrient called anthocyanin. Nasunin is an anthocyanin found in the peel that helps protect cell membranes and prevents the development of free radicals, which in turn helps protect against cancer.
In addition to the many phytonutrients and flavonoids found in eggplants, they also contain contain many vitamins, minerals and phytochemicals including potassium, magnesium, folate, vitamin C and other essential nutrients.
The high fiber content of an eggplant (2.5-3.0 grams per 1 -cup serving, 11% of the daily value) is also beneficial for digestion as well as protecting against heart disease by helping to reduce cholesterol. A high fiber diet may also help protect against colon cancer.
Eggplants are quite versatile. You can use them in casserole dishes, on sandwiches, or just grill them with the rest of your vegetables.
Sound Bite: Try to eat at least one serving of eggplant this week. You may be surprised with the amount of dishes you can make with one.
Grilled Eggplant Sandwiches1 whole eggplant, sliced in round thick slices
1 tomato, sliced
8 ounces of mozzarella cheese, sliced in 1/4 inch slices
1/4 cup of olive oil or basil pesto
2 tbsp of olive oil
Ciabatta bread
1. Line a tray with paper towels. Lay the rounds of eggplant in a single layer on the paper towels. Dust with salt on both sides. Let sit. (This helps release some of the water so it's not so messy.)
2. Prepare the other ingredients.
3. After the eggplant has been sitting for ~15 minutes, pat dry, brush both sides of slices with olive oil and grill on high heat for 3-4 minutes on each side or until tender.
4. Toast the ciabatta bread and spread each side with basil pesto. Assemble the sandwich with 2 slices of eggplant, 2 slices of tomato and 2 slices of mozzarella cheese. Enjoy!
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