Judy E. Buss

In the movie “Coneheads”, the eggplant makes a brief but hilarious appearance. It should, however, be a regular resident in your kitchen. Poor eggplant, it does not receive the respect it deserves! Botanically a fruit, and used as a vegetable, the eggplant is rich in potassium, magnesium, phosphorus, fiber, antioxidants, and more. It is low in calories and sodium, and helps lower cholesterol and prevent cancer.

Eggplant is a member of the nightshade family of plants, which includes the potato, tomato, and all peppers, (except black pepper). In sensitive individuals these foods may aggravate joint pain. In such cases doctors recommend eliminating all nightshades for 4 -6 weeks, then adding  them back, one at a time  every few days, to observe whether they are tolerated.

Botanists are not certain whether the eggplant originated in India or China. Over the ages it spread to all parts of the world. The fruit is in wide use particularly in India, Greece, Turkey, Lebanon, Romania, Japan, and China.

Eggplant grows in a large variety of colors, shapes, and sizes, and is also cultivated for its ornamental appeal. A mature, well-cooked eggplant does not taste bitter as commonly believed. The most common purple eggplant is delicious baked, stuffed, or grilled, and lends itself to numerous types of recipes. Its skin is edible as well. Cooked eggplant dishes also make great appetizers, side dishes, or salads.

Eggplant is often used in stews such as the French Ratatouille; it is fried in the Italian Eggplant Parmesan, and the Greek Mousakka. Fried foods amount to weapons of health destruction; therefore, even the above celebrated ethnic dishes in which the fruit is fried first, can be adjusted to render them wholesome, by baking or steaming the eggplant and somewhat increasing the amounts of the herbs or spices called for.

Roasting the eggplant whole or sliced imparts a fabulous, smoky flavor. When roasted whole, the cooked pulp is then scooped out and mixed with other ingredients such as lemon juice, minced garlic, and finely-grated onion as in the Middle Eastern spread Baba Ganoush.

When the eggplant is to be stuffed, the cooked flesh is scooped out and mixed with meat and/or rice, herbs, spices then baked. Another option is mounting pieces of eggplant onto shish kebab, alternated with chunks of meat, mushrooms, and other veggies and grilling them.

Improve your health luck: unearth the joys and benefits of eating eggplant – a versatile star in a healthy cuisine repertoire.

EGGPLANT AND TOMATO
4 servings

1 medium eggplant (about 1 pound), stem trimmed
1 large tomato, diced
3 tablespoons olive oil
4 cloves garlic, minced
1-3/4 teaspoons ground cumin
2 teaspoons dried oregano
Pepper to taste
3 tablespoons chopped parsley leaves (from about 7 sprigs)
3 tablespoons lemon juice

Rinse and dry the eggplant and cut into 1/2-inch slices. Cube the slices by making criss-cross cuts through 3 slices at a time. Steam the eggplant 10 minutes, or until tender but not mushy. Drain and set aside.

Meanwhile, heat the oil in a large skillet over medium heat. Cook the garlic (uncovered) for 30 seconds, stirring constantly.

Mix in the tomato, cumin, oregano, and pepper, reduce the heat to medium-low, cover, and cook 10 minutes stirring once. Gently mix the eggplant, parsley, and lemon juice into the tomato mixture and cook 2 more minutes.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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