Nutritional Cards | Eggplant

Benefits:

• Rich in Antioxidants: Eggplants are high in antioxidants, which help fight stress and may reduce inflammation in the body, aiding in stress management.
• Weight Management: They are low in calories and high in fiber, which can help keep you full longer, aiding in weight management and reducing the risk of obesity.
• Blood Sugar Control: Eggplants are a good source of fiber, which helps regulate blood sugar levels, making them a great food for managing diabetes.
• Blood Pressure Regulation: The potassium content in eggplants helps balance sodium levels in the body, which can aid in lowering high blood pressure.

How to Prepare:

• Grilled Eggplant: Grilling eggplants reduces the amount of oil needed for cooking, keeping the dish low in calories and fat, while enhancing the antioxidants in the eggplant.
• Baked Eggplant: Baking eggplant is a healthy cooking method that maintains most of its nutrients, including fiber, while minimizing added fats and oils. It's great for weight management.
• Eggplant Stir-Fry: Stir-frying with healthy oils like olive oil allows you to cook eggplant quickly, preserving its vitamins and antioxidants. The high heat enhances its flavor and makes for a delicious, nutrient-dense dish.

Recipe

Ingredients:

• 1 medium eggplant
• 1 cup whole-wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 cup marinara sauce (low-sodium)
• 1/2 cup part-skim mozzarella cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• Slice the eggplant into 1/2-inch rounds, salt lightly, and let sit for 10 minutes to release moisture.
• Coat with olive oil, then dip into breadcrumbs and Parmesan.
• Arrange on a baking sheet and bake at 375°F (190°C) for 20-25 minutes, flipping halfway through.
• Top with marinara sauce and mozzarella, then bake for another 5-7 minutes until the cheese melts.

Created by Eli Cruz MS, Lifespan, Nutrition & Dietetics