Food of the Month: Eggplant

Eggplant is a nutrition-packed vegetable that can even be used as a meat substitute. Eggplant can get a bad rap because if it's not cooked properly, it can be a bit mushy. But when eggplant is done right it's delicious and good for you too! It's at its very best during the late summer and early fall, so pick some up at the store or farmer's market today.

NOT JUST PURPLE ANYMORE

The most common eggplant is deep purple in color and rounded and broader on the bottom, a little like a pear. But there are many varieties of eggplant that range in shapes and color, from green to white or have zebra-like purple and white stripes.

LOVE THE SKIN THEY'RE IN

No matter which color or shape you choose, just don’t toss the skin. Lots of the good stuff is in that skin, including antioxidants that have been shown to protect cell membranes from damage. All eggplant varieties are rich in chlorogenic acid, which is thought to be anti-cancer, antimicrobial, antiviral, and anti-LDL (the “bad” cholesterol).

WHAT'S IN AN EGGPLANT?

Besides the antioxidants, eggplant is also a great source of fiber, and it’s packed with vitamin B1 and copper. It’s also a good source of magnesium, potassium, vitamin B6, niacin, folate, and vitamin K. Eggplants also have lots of bioflavonoids, which help control high blood pressure and relieve stress, plus, the bioflavonoids and vitamin K can help prevent blood clots.

Maybe you hated eggplant as a kid, or maybe you haven't really eaten it. But don’t let that stop you from using this amazing plant as part of your meals. Eggplant is looking great in stores and at farmers’ markets right now, so grab a few and try some delicious recipes.

Give some of these ideas a try:

• Use it as a dip or sandwich filling (it’s great in a hot roasted veggie sandwich)
• Grill or roast it
• Stuff it and bake it
• Use it as a pasta or meat substitute in Italian dishes (eggplant lasagna, eggplant parmesan)
• Purée roasted eggplant with garlic, lemon juice, olive oil, and tahini for babaganoush

Nutrition Information
Eggplant, 1 cup, cubes (82 g)

• Calories: 20
• Fat: 0.2 g (0%)
• Cholesterol: 0 mg (0%)
• Sodium: 2 mg (0%)
• Potassium: 188 mg (5%)
• Total Carbohydrates: 4.8 g (1%)
• Protein: 0.8 g (1%)
• Vitamin A: 0%
• Vitamin C: 3%
• Calcium: 0%
• Magnesium: 2%
• Iron: 1%

Eggplant Sandwiches
Source: http://allrecipes.com/recipe/29942/eggplant-sandwiches/

Ingredients

• 1 small eggplant, halved and sliced
• 1 tablespoon olive oil, or as needed
• ¼ cup mayonnaise
• 2 cloves garlic, minced
• 2 (6 inch) French sandwich rolls
• 1 small tomato, sliced
• ½ cup crumbled feta cheese
• ¼ cup chopped fresh basil leaves

Directions

1. Preheat your oven’s broiler.
2. Brush eggplant slices with olive oil, and place them on a baking sheet or broiling pan. Place the pan about 6 inches from the heat source.
3. Cook under the broiler for 10 minutes, or until tender and toasted.
4. While eggplant is cooking, split the French rolls lengthwise, and toast.
5. In a cup or small bowl, stir together the mayonnaise and garlic.
6. Spread this mixture on the toasted bread.
7. When eggplant is cooked, fill the toasted rolls (with garlic mayo) with eggplant slices, tomato, feta cheese and basil leaves.

• 1 eggplant, peeled and cut lengthwise into ¼ inch slices
• 1 egg, beaten
• 1 cup Italian seasoned bread crumbs
• 2 tablespoons olive oil
• 1 cup ricotta cheese
• 10 slices prosciutto
• 1 (14 oz.) jar of spaghetti sauce
• 2 cups shredded mozzarella cheese
• 1 pound angel hair pasta

Directions

1. Dip the eggplant slices in egg, then coat with bread crumbs. Heat the olive oil in a large skillet over medium-high heat. Fry the eggplant on each side until golden brown. Remove to a paper towel lined plate to drain.
2. Preheat the oven to 350 degrees F (175 degrees C).
3. Spread a thin layer of ricotta cheese onto each slice of eggplant. Place a slice of prosciutto onto each one. Roll up tightly, and place seam side down in a 9×13 inch baking dish. Pour spaghetti sauce over the rolls, and top with shredded mozzarella cheese.
4. Bake for 15 minutes in the preheated oven, until the cheese is melted and lightly browned.
5. While the eggplant rolls are baking, bring a large pot of lightly salted water to a boil. Add the angel hair pasta, and cook for 2 to 3 minutes, until tender. Drain. Serve eggplant rolls and sauce over pasta.