Vim & Vigor - Fall 2017 - Community Healthcare - 46

IN THE MARKET BY LEXI DWYER

THREE WAYS TO COOK

EGGPLANT

Nutritious and distinctly flavorful, this glossy nightshade
is suitable for more than heavy Italian dishes

The sturdy eggplant,
which is technically a
fruit but gets prepared
like a vegetable, is an excellent substitute for meat and carbohydrates
in many vegetarian, gluten-free
and Paleo dishes. It also has plenty
of nutrients that make it worth
incorporating into anyone's weekly
meal plan, regardless of lifestyle.
Eggplant contains magnesium,
manganese and vitamins B6, C and
K, says Vandana Sheth, a registered
dietitian nutritionist, certified diabetes educator and spokeswoman
for the Academy of Nutrition and
Dietetics. It is also low in calories
(20 per cup) but, as Sheth says,
"very satiating" because of its
high fiber content. A study in the
journal Toxicology reported that
eggplant's high levels of nasunin,
a plant-based chemical, may help
regulate blood flow in the brain.
Deep-fried eggplant Parmesan
might be this purple fruit's claim
to fame, but there are healthier
options for the home cook as well.
Here are three worthy suggestions.

FA L L 2017

Slice a large eggplant into rounds and brush one
side with olive oil. Grill slices, oiled side down, over a
medium-hot charcoal fire or on a gas grill set to medium.
After 5 to 7 minutes (you should see grill marks forming), brush the top side with oil, flip and grill for another
5 to 7 minutes. Allow eggplant to cool, and dice it into
chunks. Grilled eggplant can be added to pasta sauce,
salad or omelets.

2 MAKE TINY "PIZZAS"

Have kids who love pizza? This lighter, Italian-style
recipe might just persuade them to try eggplant. Preheat
the oven to 400 degrees and slice a large eggplant into
uniform rounds, about ¼ to ½ inch thick (one large
eggplant should yield 10 to 12 slices). Arrange slices on
a baking sheet coated with nonstick olive oil spray and
drizzle with olive oil. Top with cheese and additional
sliced vegetables such as tomatoes (if desired). Bake for
30 minutes or until cheese starts to brown, then broil on
high for 5 minutes.

3 ROLL IT UP

Slice a large eggplant into ¼-inch lengthwise strips.
Salt slices and brush them with olive oil. In a sauté pan
over high heat, sear for about 1 minute per side (the
slices should soften but not fall apart). Remove from heat
and place a tablespoon of filling (such as crumbled feta
cheese or grain salad) at one end before rolling up and
serving. Rolled slices may be topped with cheese and a
sauce (such as marinara) and baked in a shallow dish at
400 degrees for 20 minutes.

PHOTO BY THINKSTOCK

46

1 GRILL IT



Table of Contents for the Digital Edition of Vim & Vigor - Fall 2017 - Community Healthcare

Contents
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Vim & Vigor - Fall 2017 - Community Healthcare - Contents
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