The Incredibly Edible Eggplant

If winter has you feeling low, transport yourself to the tastes of summer with a warm-weather favorite: eggplant. While eating local produce is usually best for you and the environment, sometimes emerging from an arctic polar vortex requires a traveled treat that serves as a reminder that warm sunshine is in fact the light at the end of a long winter tunnel. Sure, ice cream or fruity cocktails could just as easily give you the easy-breezy summer feeling (with a little help from a cranked-up thermostat, that is), but why not give this fruit-disguised-as vegetable a chance to keep you on a healthier track.

Eggplants might just be one of the prettiest of the produce section, with its deep purple hue and shiny skin. But just like people, it’s what is on the inside that really counts. Eggplants are full of flavor and versatile, while at the same time being low in calories and rich in fiber. The fiber, when combined with the dense, almost meatiness, of this vegetable, make for a filling meal without being too heavy. Nutrients are also aplenty with eggplant. It’s packed with calcium and iron. And the skin offers a good source of bioflavonoids, which can help lower “bad” cholesterol as well as promote good blood circulation. Prep to Impress With so many healthy benefits in each delicious bite, it’s a wonder more people don’t use the eggplant in more meals. However, given it’s unique shape and meaty texture, the surprise is dampened as some might simply be scared off. If you’re looking to elevate your eating with eggplant, the first step is proper preparation.

Give Me Some Skin: The eggplant skin stores a lot of the healthy stuff, but it can also create issues if food textures creep you out. Instead of peeling all the skin away, peel off strips so that your eggplant is left with stripes. It will decrease the texture while also adding visual appeal

Salt and Sit: Eggplants can be watery, which can be bad news for casseroles and faux-lasagnas. To reduce the added moisture, prep the eggplant as directed in the recipe. Heavily salt the flesh and let it sit in a colander for an hour or so. Once most of the moisture has seeped out, rinse, wring out, and pat the pieces dry with paper towels.

Serve It Up Once you’re eggplant is prepped, there are lots of serving options to try–and only one tip to remember: Don’t under cook it. Most people tend to be turned off by eggplant because they’re not cooking it long enough. Eggplant should have a smooth, creamy texture–not crunchy–when cooked properly.

Stewed: Look for Persian recipes that combine eggplant, beef, tomatoes and spices, such as tumeric and cumin, to serve over couscous.

Grill: Coat thin slices of eggplant with olive oil and sprinkling of sea salt. Cook on the grill until is soft and creamy, being careful not to char the flesh or skin.

Stuffed: Roll up thin slices of baked eggplant with a mixture of browned Italian sausage and ricotta cheese, and place in a baking dish. Top with marinara sauce and parmesan cheese and bake at 350 degrees for 30 minutes.

Roast: Mix diced eggplant with zucchini, onions, and summer squash. Coat with olive oil and season. Roast on a baking sheet at 375 degrees or until tender.

Experiment with eggplant and the many recipes available, and you’ll soon see how easy it is to incorporate this healthy whole food into your everyday eating. How do you like to eat eggplant? Share with us in the comments!