Eggplants | Effective Weight-Loss Food

Benefits

Eggplant is a very good source of dietary fiber, potassium, manganese, copper, and
thiamine (vitamin B1). It is also a good source of vitamin B6, folate, magnesium,
and niacin.



Although eggplant got its name from varieties that were white or yellow in
color, the most common eggplant in North American cuisine is purple. That rich
purple skin is the source of an interesting anthocyanin called nasunin. Nasunin
has antioxidant properties, is a scavenger of free radicals, and has been shown in
the laboratory to protect cell membranes, including brain cells, from oxidative
damage.

Another eggplant nutrient, chlorogenic acid, is an antioxidant and works to
slow the release of glucose into the bloodstream after eating. In fact, it’s sold in
some countries as a weight-loss supplement.

Eggplant is among a small number of foods that contain measurable amounts
of oxalates, so over-consumption can cause problems for those with kidney disease,
gout, vulvar pain, rheumatoid arthritis, or other conditions that may require a lowoxalate
diet.

nutritional composition : One-half cup of boiled eggplant provides
13 calories, 3.2 g carbohydrate, 0.4 g protein, 0.1 g fat, 1.2 g dietary fiber, 31 IU vitamin A,
1 mg vitamin C, 7 mcg folic acid, 119 mg potassium, 11 mg phosphorus, 3 mg calcium,
and 6 mg magnesium.

Bringing It Home

Eggplant should be glossy, richly colored, and heavy. The skin should seem taut and
the flesh should have some resilience. Larger is not better when it comes to eggplant.
Both large and small eggplants can be dry or overly seedy inside. Brown or
soft spots mean that the flesh underneath is subject to decay. Eggplant becomes bitter
when stored in the refrigerator, but it does not keep well above about 50°F.
If possible, cook it on the same day you buy it.

Although eggplant itself is low in fat, it is famous for soaking up cooking oil, so
if you wish to limit fat intake, it is best to cook eggplant by baking, roasting, or
cooking in soup. You can reduce the amount of oil it absorbs by salting and draining
it: Slice the eggplant and sprinkle the surface with salt, then set it in a colander or
on a few sheets of paper towel for about 30 minutes. To speed up the draining, press
the eggplant slices or put a weight on top of them (a plate works well). This process
adds sodium to the eggplant, however (rinsing the salt off after draining doesn’t
really work). If you should avoid excess salt, blanch the eggplant instead: Drop
cubes or slices of eggplant into boiling water for a minute or two, then drain.

Baba Ghanoush

1 eggplant (about 1½ pounds) 1 lemon, juice only
1 clove garlic, minced 1 tablespoon olive oil
3 tablespoons tahini 1 teaspoon salt
• Preheat oven to 400°F.
• Prick the eggplant all over with a fork. Place it in a shallow pan or cookie sheet. Bake the
eggplant for 40 minutes, or until very soft. Cut the baked eggplant in half and scoop the soft
flesh out of the skin.
• In a blender jar, puree the eggplant, garlic, tahini, lemon juice, olive oil, and salt. Serve as a dip
or on sandwiches.

nutrition analysis per serving 32.6 calories, 2.6 g carbohydrate, 0.8 g protein, 2.4 g fat,
1 g dietary fiber

Ratatouille

2 tablespoons olive oil 4 large tomatoes, peeled and diced
2 cloves garlic, minced 3 small zucchini, cut into ½-inch cubes
1 large onion, diced 1 teaspoon dried basil
1 large eggplant, peeled and cut into ½ teaspoon dried oregano
½-inch cubes 2 tablespoons red wine vinegar
2 green bell peppers, seeded and diced Salt and pepper
• In a large, heavy Dutch oven, heat the oil over medium heat. Add the garlic and onions.
Cook for about 5 minutes, or until softened, stirring frequently. Add the eggplant and
peppers, and stir to coat them with oil. Cover, and cook for 10 minutes, stirring occasionally.
• Stir in the tomatoes, zucchini, basil, and oregano. Cover, and let the vegetables simmer
for another 10 minutes, until tender. Remove from heat.
• Stir in the red wine vinegar, and add salt and pepper to taste. Serve immediately.
yield 4 servings
nutrition analysis per serving 135 calories, 17.5 g carbohydrate, 2.8 g protein, 7.2 g fat,
5.8 g dietary fiber