In the fall, we enjoy a variety of heavier foods as we get ready for temperatures to cool. Eggplant is a summer vegetable that you can enjoy both in the fall and all year-round. I’ve been experimenting with this veggie because it’s so healthful, versatile and inexpensive. There are many eggplant recipes from which to choose, as it’s commonly used in cuisines around the world. Also known as aubergine, eggplant is low in calories and carbohydrates, and high in fibre, vitamins and minerals. Studies show that eggplant contains compounds called anthocyanins, which may help to reduce the risk of heart disease. Anthocyanins are powerful antioxidants that help to protect the body against free radical damage. Their anti-inflammatory properties can decrease inflammation in the body, including the cardiovascular system. Eggplant is also good for digestion, weight management and overall health. You can roast, grill, bake or sauté eggplant to add a delicious flavour to stir-fries, curries and stews. Julia Child loved eggplant. Her famous eggplant dish is called “l’aubergine farcie à la provençale” or Provençal-style stuffed eggplant. It always sounds better in French! Eggplants are filled with breadcrumbs, tomatoes, garlic, onions, thyme and parsley and then baked until cooked through. Chef Jamie Oliver has several famous eggplant dishes in his repertoire. The one that stands out for me is Oliver’s “Crispy Eggplant Parmigiana.” Every chef has their own personal version of this classic Italian delicacy. This dish is thinly sliced eggplant, breaded and fried until crispy, then layered with tomato sauce, mozzarella and Parmesan cheese. Eggplant is a staple ingredient in many Mediterranean and Middle Eastern dishes, as well. Examples include baba ghanoush and moussaka. In China, eggplant is often stir-fried with garlic and other vegetables while, in India, it is prepared in dishes such as baingan bharta and aloo baingan. The Japanese grill or roast eggplant until it is soft and tender, and then serve it with a flavourful sauce or dressing. Nasu Dengaku is grilled eggplant topped with a sweet miso glaze. Japanese tempura-style eggplant is popular in sushi restaurants. The eggplant is coated in a light batter and deep-fried until crispy. Additionally, Japanese cuisine also uses eggplant in stews, curries and stir-fry dishes. When choosing an eggplant, look for good quality. Inspect the skin. It should be smooth and free of blemishes or bruises. Next, check the weight – a heavier eggplant is a good indication of freshness. The stem should also be green and firm, not brown and shrivelled. Consider its size and shape. Smaller eggplants tend to have fewer seeds and a milder flavour. Larger eggplants may have a slightly bitter taste. This can be beneficial if you are adding some form of sweetness to the dish. The pleasant bitterness will offset sweetness and saltiness. Some people also prefer the flavour of the rounder, plumper eggplant over the longer, thinner one. Finally, if you’re planning to use the eggplant right away, gently press the flesh with your thumb. If it springs back, it’s ripe and ready to use. If it leaves an indentation, it may be overripe or may have a mushy texture. I decided to do a Heart Healthy version of Eggplant Parmesan. It’s heart healthy because I’ve left out the breadcrumbs. Breadcrumbs are made of refined flour, which ranks high on the glycaemic index. It causes rapid spikes in blood sugar levels, causing metabolic stress linked to insulin resistance and diabetes. This recipe calls for true Italian Parmigiano and pasture-raised eggs. Parmigiano is more expensive, but healthier than store-bought grated Parmesan. The grated Parmesan often has additives such as cellulose (made from wood pulp). Cellulose is used to keep the cheese from clumping. Parmesan is salty, so I left any additional salt out of the recipe. You can also cut the amount of Parmesan in the recipe in half by mixing the 1.5 cups of grated Parmigiano with 1.5 cups of almond flour. We don’t need that extra salt. Eating too much salt can increase the amount of blood in the arteries, raising blood pressure and increasing the risk of heart disease and stroke. Pastured eggs are seven times greater in vitamins A and E, omega 3s and beta carotene. The good fats in pastured eggs contain anti-inflammatory properties that are beneficial to the heart and brain. Lastly, you can use shredded skimmed mozzarella or regular shredded mozzarella. Their saturated fat content is almost the same. This recipe can be served as a side dish alongside a piece of protein. Or it can be served as a meal. Food & Drink by Shari McIntyre (formerly Darling) For more information on wine and food, go to www.sharidarling.com Eggplant Parmesan 46 | www.snowbirds.org
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