Weekly eBite: Excellent Reasons To Eat Eggplant + Recipe

Eggplants are a healthful addition to your fall menu. When soaked or fried in oil (eggplants act like sponges) or loaded with cheese, eggplants will do more harm than good. But eaten in a healthier way, they can be a dieter’s best friend, with only about 20 calories per cup. The iron, calcium and other minerals in eggplant supply the essential nutrients required by the body.

Eggplants contain certain essential phytonutrients which improve blood circulation and nourish the brain. But remember—these nutrients are concentrated in the skin of the eggplant, so don’t char and throw it away.

Chlorogenic acid found in eggplants also gives them anti-cancer, anti-viral, and cholesterol-lowering properties. Eggplant is low in calories, contains no fat, and its high fiber content can help you feel full.  The fiber they provide also protects the digestive tract. In fact, regular intake of eggplants can protect you from colon cancer. The high fiber, low soluble carbohydrate content of eggplant also controls blood sugar and help manage diabetes.  Research studies show that eggplant can even lower ‘bad’ cholesterol, if prepared in a healthful way, like baking them.

The heart-healthy benefits of eggplant don’t end with limiting cholesterol. Eggplants are high in bioflavonoids, which are known to control high blood pressure and relieve stress. Regular consumption of eggplant also helps prevent blood clots—thanks again to Vitamin K and bioflavonoids, which strengthen capillaries.

Stuff, grill, bake, roast, or stew your eggplant, and relish this highly flavorful and health-abundant veggie this fall season.

Yours in health!

Dr. Mele

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Moroccan Chickpea and Eggplant Stew
Source: Food.com

Ingredients:
•    2 large eggplants, cubed
•    1 medium onion diced
•    3 garlic cloves, minced
•    1 (8 ounce) can chickpeas, drained
•    1 (8 ounce) can diced tomatoes
•    1 cup vegetable stock
•    1 teaspoon chili powder
•    1 teaspoon cinammon
•    2 teaspoons ground cumin powder
•    1 teaspoon olive oil
•    salt and pepper
•    garnish: chopped cilantro and lemon wedges
Preparation:
Coat a large deep-sided frypan with olive oil. and heat over a medium heat.  Add the minced garlic, onion, chili powder, cumin and cinnamon. Stir well to coat evenly. Cook until the onions have softened (approx. 4-5 minutes).  Add the eggplant, tomatoes and chickpeas, along with the stock. Simmer over medium-low heat, covered, for fifteen-twenty minutes (until the eggplant is tender).  Uncover and stir. If the stew looks very soupy, let the liquid bubble away for a few more minutes.  Salt and pepper to taste.  Serve over rice or couscous and garnish with chopped cilantro and lemon slices for an authentic Middle Eastern experience!