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Eggplant

Eggplants are a superfood. A superfood is A natural food that is especially beneficial because of its level of ANTIOXIDANTS and HEALTH-PROTECTING qualities. 
Nutrition:
  • Good source of Folate - (good for a healthy pregnancy and baby development!)
  • The skin contains Dietary Fiber- Binds to bad cholesterol and removes it
    from the body!
  • Great source of POTASSIUM, manganese, copper, and thiamin (Vit B1), Vit B6, magnesium, and niacin—ALL are needed for a healthy body
  • Contains Antioxidants, which are
    cancer preventing agents!
Many people see eggplants in the grocery store but don't know how to prepare them. Here are a few tips: 
  • Never eat raw eggplant since it contains the toxin solamine. Solamine is destroyed by cooking. 
  • Eggplants should be consumed shortly after it is harvested.
  • Try grilling, baking, or adding eggplant to your favorite dish!
Recipes:

Eggplant Lasagna Recipe: 
This recipe is an all time favorite! 


Total Time: 1 hr 10 min
Serves 4-6
Total cost: $14.27
Cost per serving: $2.97
Ingredients
  • 2 large eggplants (2.25 lbs), sliced lengthwise 3/4-inch thick (8 slices) - $3.38
  • 5 tablespoons olive oil - $0.25
  • Cooking spray for baking dish (cooking spray, olive oil, 4 second spray - pam) - $0.01
  • 1/8 tsp Table Salt - $0.01
  • 1/2 tsp ground black pepper - $0.02
  • 2 garlic cloves, minced - $0.16
  • 1 (15-ounce) container  Cottage Cheese, 2% - $2.50
  • 1 large egg - $0.14
  • 1 1/2 C Mozzarella cheese divided - $3.00
  • 1 tablespoons dried oregano leaves, Italian seasoning  or other comparable seasoning - $0.02
  • 1 16oz jar of spaghetti sauce - $4.78
Directions
·         Preheat oven to 400 degrees F.
·         Arrange sliced eggplant in a single layer on 2 sheet pans. Brush on both sides using 3 tablespoons of oil and season with salt and pepper.
·         Bake the eggplant until it is soft and golden, about 25 minutes. Turn over half way through cooking. After this step lower oven temperature to 350 degrees F.
·         In a medium skillet add 2 tablespoons of oil and sauté the minced garlic for 2 minutes. Add jar of spaghetti sauce and allow it to simmer for at least 10 minutes.
·         In a large bowl add the cottage cheese, egg, 1 C Mozzarella, Italian seasoning , 1/8 teaspoons of salt and 1/2teaspoon pepper. Mix well.
·         Spray a 16X9 baking dish.
·         Spread half of the spaghetti sauce on the bottom of the prepared baking dish. Lay 4 slices eggplant on top followed by the ricotta mixture. Lay another 4 slices of eggplant and finish with marinara sauce. Top with the remaining 1/2 cup Mozzarella. Bake until golden brown, at 350 degrees, for 30 minutes.

http://www.foodnetwork.com/recipes/danny-boome/eggplant-lasagna-recipe/index.html 

 Stuffed Eggplant
Stuffed eggplant is just like a loaded baked potato but much more healthy and delicious! This dish is so versatile you could basically put anything you want in it (ideas: precooked ground meat, tomato, corn, etc.) and serve it with rice for a full nutritious meal. 
 http://hostedmedia.reimanpub.com/TOH/Images/Photos/37/exps40210_CFT1437882D39D.jpg


Time: 1.5 hours

Serves: 4
Total cost: $5.89

Cost per serving: $1.47



Ingredients

·         1 large (18 ounce) eggplant - $1.69

·         Olive oil (1 tsp) for sprinkling - $0.01

·         1/8 tsp Salt - $0.01

·         1/8 tsp Pepper - $0.01

·         2 tbsp olive oil - $0.10

·          1 Tbsp Tabasco (hot sauce) - $0.01

·         1 clove garlic, finely chopped - $0.08

·         2 medium ripe tomatoes (12 ounce), coarsely chopped $1.01

·          1 C cottage cheese, 1% - $1.33

·         3/4 C Mozzarella, non-fat, shredded divided - $1.50

·         Season as appropriate

·         1 egg, beaten $0.14


Set the oven at 400°F

1.      Halve the eggplant lengthwise. Place them in the baking dish, cut sides up. Drizzle generously with olive oil and season to taste. Bake for 20 minutes or until tender.

2.      Scoop out the eggplant flesh into a mixing bowl with a spoon and mash it with a fork.

3.      In a skillet, heat the 2 tablespoons olive oil over medium heat. Sauté chopped garlic over medium heat stirring often for 2 minutes, or until the garlic is fragrant.

4.      Add the tomatoes, salt, and pepper, stirring often for 3-4 minutes.

5.      Stir in the eggplant flesh. Continue cooking, stirring occasionally, for 7 minutes or until the mixture is pulpy and well flavored.
6.      Lower the oven temperature to 375°F.
7.      Stir the cottage cheese, ½ C mozzarella, seasonings, salt, and pepper into the eggplant mixture. Once the mixture is little cool add the egg and combine. Fill the eggplant shells back with the stuffing. Return the shells to the baking dish. Bake the eggplant for 30-40 minutes or until the shells are tender when pierced with a fork. During the last 10 minutes of baking, sprinkle ¼ C mozzarella on top of the eggplant.

http://www.foodnetwork.com/recipes/michael-chiarello/moms-stuffed-eggplant-recipe/index.html 


Eggplant dip
This recipe is a party favorite. The original recipe is called Baba Ganosh. It is homemade hummus with added baked eggplant. The eggplant dip can be served with veggies, pita chips, crackers, potato chips, on sandwiches, and much more!
 https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw517CnhFa0LEnWZx4OtdxT1A9Zi0fJ2LH7ceGPVuz9NWDS8kJFHlfGN0tBMd21RmpwJL1_W4C7HUyfBnquDCpdV99q1kgXbCYLfoyQC2DHCwJpZGf8OuGqhFUZM0aTXjB2M7v0FEbOEA/s400/baba+ganoush+005.jpg

Time: 60 minutes
Serves: 8
Total cost: $3.58
Cost per serving: $0.45

Ingredients:
  • 1 large (18 ounce) eggplant - $1.69
  • 1 can (15.5 ounce) chickpeas, drained (garbanzo beans) - $0.95
  • 3 cloves garlic - $0.24
  • 1/4 cup lemon juice - $0.25
  • 3 Tbsp Peanut butter - 0.30
  • Dash table salt - $0.50
  • 2 Tbsp olive oil - $0.10

Preparation:
·         Slice eggplant in half, and roast in 400 degree oven for approximately 45 minutes, or until soft.
·         Allow to cool for 10 minutes , then slice the eggplant into quarter inch slices, leaving the skin on.
·         In a blender or food processor, combine eggplant and remaining ingredients, except oil until smooth. Use a spatula to ensure all of the ingredients are pureed together.
·          Mixture will be somewhat thick. Slowly incorporate olive oil until well mixed. Enjoy with veggies, pita, or as a sandwich spread.

http://vegetarian.about.com/od/saucesdipsspreads/r/babaganoush.htm


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