Vim & Vigor - Fall 2017 - University of Virginia - 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
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