The Amazing Eggplant!



Eggplant is in season now into October. If you've never tried eggplant you are in for a treat. I'll show you many ways to prepare this nightshade vegetable. Here is what you'll gain by adding this beautiful vegetable to your table:

  • good source of fiber

  • phytonutrients to protect your cell membranes

  • may promote heart health & control blood sugar

Let's get to it and check out the recipes for this week.

EGGPLANT FRIES

Try this version of fries. Eggplant has a distinctive taste and you'll enjoy a change in your fries.


  • 1 medium eggplant

  • 1 egg lightly beaten

  • ¼ cup almond milk

  • 1 ¼ cups almond flour

  • 1 t garlic powder

  • 1 t Italian seasoning

  • Salt and pepper to taste

  • Extra virgin olive oil or avocado

  1. Preheat the oven to 400°F. Line a baking tray with parchment paper.

  2. Cut the eggplant into 1-inch rounds, then slice those rounds into fry-size strips.

  3. In a small bowl, whisk together the egg and almond milk. Set aside.

  4. In a separate small bowl, stir together the almond flour, garlic powder, Italian seasoning, salt and pepper. Divide evenly onto two shallow dishes.

  5. Roll the eggplant fries into the almond flour mixture on the first plate, then dip into the egg mixture, and then into the second plate of almond flour.

  6. Place the eggplant fries evenly onto the prepared baking tray. Lightly drizzle them with extra virgin olive oil.

  7. Bake for 20 minutes until they are crispy and golden brown. Remove from the oven and enjoy.

https://blog.paleohacks.com/eggplant-fries/

EGGPLANT CHIPS


Have a real veggie chip. Ditch the bagged veggie chips that are full of rice and potato and go with eggplant.

  • Olive oil spray

  • 2 Japanese eggplants or 1 regular eggplant, 1 lb. total weight, unpeeled

  • 1/2 teaspoon kosher salt

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon black pepper

  • Preheat oven to 450 degrees F. Line 2 large baking sheets with foil and spray the foil with olive oil spray.

  1. Using a sharp knife, slice the eggplants very thinly, into 1/8-inch-thick slices.

  2. Arrange the eggplant slices in a single layer on the prepared baking sheets. Spray them with olive oil, then sprinkle with salt, garlic powder and black pepper.

  3. Bake the eggplant chips in the preheated oven for 10 minutes. Remove from oven, turn the eggplant slices to the other side, and bake 10 more minutes, until browned and crispy. Watch them carefully after 5 minutes to make sure they don't burn.

https://healthyrecipesblogs.com/2014/07/15/eggplant-chips/

EGGPLANT MEATBALLS

Try this veggie meatball on your zoodles. It will be a great new dinner idea.


For the Eggplant Meatballs

  • 1 medium size eggplant, peeled and chopped

  • 1 clove garlic, minced

  • 1 teaspoon extra-virgin olive oil

  • 2 tablespoons blanched almond flour, more as needed based on eggplant size

  • 1 egg

  • 1 teaspoon Italian Seasoning

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon red pepper flakes

  • 1/2 teaspoon freshly ground pepper

  • 1/2 teaspoon fine sea salt

Optional: 2 tablespoons fresh Parmesan cheese

Tomato Sauce

  • 1 15 oz. can organic tomato sauce

  • 1/2 onion, diced

  • 2 garlic cloves, minced

  • 1 teaspoon extra-virgin olive oil

  • 2 tablespoons fresh basil, chopped

  • 1 tablespoon Italian Seasoning

  • 1/4 teaspoon red pepper flakes

  • Fresh basil, for garnish

  1. Preheat oven to 350°F.

  2. Peel eggplant and cut into cubes, place water in the bottom of pot and steam or boil eggplant until soft. Remove eggplant and squeeze out excess water well.

  3. Place eggplant in a bowl and combine with ingredients. Mix well.

  4. Line a baking sheet with slipat or parchment paper. Roll out balls (they will be soft, don't worry!)

  5. Bake for 20 minutes, or until tender and firm to touch.

  6. While cooking, heat garlic and oil in a separate pot. Add in onion and let cook for 2 minutes stirring often. Add in remaining sauce ingredients, bring to a boil then lower heat to a simmer. When meatballs have cooled, gently place in pot of sauce until serving, or pour sauce over the meatballs.

  7. Garnish and serve.

Recipe Notes

1. These will NOT be hard like a beef or turkey meatball; they are definitely firm but are softer and break apart easily with your fork.

2. Serving will vary slightly based on size of your eggplant. Makes 6 large meatballs or 9 medium sized.

3. I served mine with spiralized zucchini noodles.

https://lexiscleankitchen.com/eggplant-meatballs/

EGGPLANT STIR FRY

You may have had eggplant in takeout. Try this homemade version without the to-go box.


  • 2 tablespoons coconut oil, divided

  • 3 small Chinese eggplants cut into long strips

  • 2 cloves garlic, minced

  • 1 red chili, finely chopped (or 1 teaspoon red pepper flakes)

  • 1 tablespoon freshly grated ginger

  • 1 scallion, green part only, chopped

  • 1 tablespoon wheat-free soy sauce (or coconut aminos)

  • 1 tablespoon rice wine vinegar (or regular vinegar)

  • ½ teaspoon raw coconut palm sugar (or honey)

  1. Heat one tablespoon of oil in a wok (or a large frying pan) over high heat. Swirl to coat to wok.

  2. When the oil is sizzling, add eggplant strips in a single layer.

  3. Cook for one minute, then flip over so they cook evenly.

  4. Cook for further 2 minutes, flipping every now and then.

  5. Push the eggplant on one side of the wok. Add remaining tablespoon of olive oil.

  6. Add garlic, chili, and ginger. Stir until fragrant, about 30 seconds.

  7. Stir aromatics with eggplant.

  8. Add coconut aminos, vinegar, and sugar and stir to combine. Stir-fry for a couple of minutes or until the eggplant starts to caramelize.

  9. Sprinkle with chopped scallions and serve immediately!

https://www.theironyou.com/2015/06/15-minute-chinese-eggplant-with-spicy.html

EGGPLANT ROLL UPS

On top of being of being beautiful, this recipe will be satisfying. Cheese, eggplant, and tomato. What's not to like?


  • Olive oil spray

  • 2 medium eggplants

  • 2 cups fresh ricotta

  • 1/2 cup chopped fresh basil

  • 1 cup finely grated Parmesan or vegetarian hard cheese

  • 1 bottle favorite Pasta Sauce

  • 3/4 cup coarsely grated mozzarella

  1. Preheat oven to 375F

  2. Spray 2 large baking trays with olive oil spray to lightly grease. Cut the eggplants into sixteen 1cm-thick slices length ways. Arrange the eggplant, in a single layer, on the prepared trays. Lightly spray with olive oil spray. Bake in oven for 10 minutes or until golden.

  3. Meanwhile, place the ricotta, basil and three-quarters of the Parmesan (or vegetarian hard cheese) in a medium bowl and stir until well combined. Taste and season with pepper.

  4. Place 1 tablespoon of the ricotta mixture on 1 eggplant slice. Roll up firmly to enclose filling. Place the roll, seam-side down, in a large baking dish. Repeat with the remaining ricotta mixture and eggplant. Pour the sauce evenly over the rolls. Sprinkle with the mozzarella and remaining Parmesan (or vegetarian hard cheese). Bake in oven for 10 minutes or until the mozzarella melts.

https://www.taste.com.au/recipes/baked-eggplant-ricotta-rolls/911dc74f-2e57-46ad-9b12-5176ab6c94e8

EGGPLANT GRATIN

Try this basil cream sauce in this gratin recipe. You'll love this combination with eggplant.


  • 2 medium eggplants thinly sliced

  • 2 green onions

  • 4 cloves of garlic

  • 1 cup fresh basil packed

  • 1 5 oz can coconut cream

  • 1/2 cup mayo

  • 1 egg

  • 1 tsp salt

  • 1/2 tsp pepper

  • 1 cup no sugar added tomato sauce

  1. Preheat oven to 350. Soak the eggplant in salted water for 15 minutes. Drain well. Put in a large casserole dish, cover with foil bake for 25 minutes or until softened.

  2. Meanwhile, chop the green onions, garlic, and basil in a food processor. Add the coconut cream, mayo, egg, salt and pepper. Process until smooth.

  3. Remove half of the softened eggplant from the casserole dish, leaving one layer. Pour half the basil sauce on top and drop spoonfuls of half the tomato sauce on that. Add the rest of the eggplant and top with the remaining basil sauce and tomato sauce.

  4. Bake uncovered for 20-25 minutes. The edges should be golden and sauce will have thickened.

Recipe Notes: If you do not need this baked eggplant gratin to be dairy free go ahead and top it with some Parmesan and mozzarella cheese. It is fabulous either way

https://joyfilledeats.com/eggplant-gratin/

Here is how to pick a good eggplant:

  • look for shiny, even-colored skin

  • press lightly and if it leaves an imprint the eggplant is ripe

  • smaller eggplants are sweeter with thinner skin and less seeds (bigger can have a bitter taste)

  • looks for a green stem

Grab yourself a few eggplants to try these recipes today. You'll do your body good.

Here's to your health. Happy Cooking!

Lori


Coal Creek Physical Therapy 

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