Let them eat Eggplant

The eggplant is considered to originate from India where it grew wild, and was first cultivated in China. It was introduced into Europe during the Middle Ages by the Moors where it soon became popular. By the 18th century, both the French and the Italians cultivated eggplant, which they called aubergine. Other name for eggplant is melongene.  Thomas Jefferson, who happened to be an experimental botanist, introduced eggplant to the United States in 1806.

 Eggplant is an excellent source of dietary fiber. It’s a very good source of vitamins B1, B6 and potassium. It’s a good source of copper, magnesium, manganese, phosphorus, niacin, and folic acid. Nasunin, an anthocyanin from eggplant peels, is a potent antioxidant and free-radical scavenger, and has protective activity against lipid peroxidation.

More wonderful factoids about eggplant:

• Eggplant is very low in calories and fats but rich in soluble fiber content. 100 g provides just 24 calories but contributes about 9% of RDA (recommended daily allowance) of fiber.
  
• Research studies conducted at the Institute of Biology of São Paulo State University; Brazil suggested that eggplant is effective to control high blood cholesterol.
  
• The peel or skin (deep blue/purple varieties) of aubergine has significant amounts of phenolic flavonoid phyto-chemicals called anthocyanins. Scientific studies have shown that these anti-oxidants have potential health effects against cancer, aging, inflammation, and neurological diseases.
  
• Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of aubergines is 993 µmol TE/100 g. At value 15; they are one of the low glycemic index (GI) vegetables.
  
• It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.
  
• Further, this vegetable is an also good source of minerals like manganese, copper, iron and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.
  

Aubergine (Brinjal), (Solanummelongena), raw, Nutritive value per 100 g

(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	24 Kcal	1%
Carbohydrates	5.7 g	4%
Protein	1 g	2%
Total Fat	0.19 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	3.40 g	9%
Vitamins
Folates	22 µg	5.5%
Niacin	0.649 mg	4%
Pantothenic acid	0.281 mg	6%
Pyridoxine	0.084 mg	6.5%
Riboflavin	0.037 mg	3%
Thiamin	0.039 mg	3%
Vitamin A	27 IU	1%
Vitamin C	2.2 mg	3.5%
Vitamin E	0.30 mg	2%
Vitamin K	3.5 µg	3%
Electrolytes
Sodium	2 mg	0%
Potassium	230 mg	5%
Minerals
Calcium	9 mg	1%
Copper	0.082 mg	9%
Iron	0.24 mg	3%
Magnesium	14 mg	3.5%
Manganese	0.250 mg	11%
Zinc	0.16 mg	1%

How to grow:

 

 You can direct sow eggplant in hot climates. In northern climates, start seeds indoors 8 weeks before the last frost date and transplant at least 2 weeks after the last frost date. Use black plastic to keep the ground warm before planting in cooler climates.

Eggplant does best in rich, slightly acidic, well-draining soil with compost added. Eggplants need to be spaced about 24″ apart in rows at least 12″ apart. Eggplant can be either grown from seed or transplanted. Normally, I buy transplants from my local nursery due to the long growing period.

Eggplant thrives in hot, humid conditions.

Grow them under row covers in cool climates to increase the temperature around the plants. The plant will not set fruit where nighttime temperatures get below 65° F.

What to do with all them bad boys:

Open Eggplant Heirloom Tomato Sandwiches

 

1 eggplant diced

4 cloves of garlic

olive oil

1 tbs Italian seasonings

2 avocados

salt/ pepper

 2 large sliced heirloom tomatoes

1 bunch of chard

6-8 pieces of multi grain bread toasted

In a sautee pan, coat with olive oil on med/hi heat and add eggplant.  Cook for 5 minutes and hit it with salt and pepper, italian seasonings, cook for 3 minutes and add garlic cloves.  Cook for another 7-10 mintues until it is tenderish and slightly mushy.  Remove from heat.

Sandwich assembly on toasted bread

 Chard leaf

eggplant mixture

tomato 

avacado

salt and pepper to taste and perhaps a drizzle of Olive oil!

Makes 8 open faced sandwiches.  This a breakfast or lunch staple in our home.  Hope you enjoy!

Mediterranean Eggplant Dip

                                                              w/ homemade pita chips

1 medium eggplant chopped in quarters
2 red bell peppers cut in half and seeded

1 medium zucchini chopped
1 red onion, quartered

1bunch of dinosaur kale cleaned and chopped
2 garlic cloves, minced
3 tbs extra virgin olive oil
1 1/2 teaspoons kosher salt
1/2 tsp freshly ground black pepper
1 tbs tomato paste

1 Tsp oregano

Pepper to taste

Preheat the oven to 400 degrees F.
 
Cut all veggies in large rustic pieces, doesn't matter what they look like they will be blended!   Toss them in a large bowl with the garlic, olive oil, salt, oregano, and pepper. Spread them on a baking sheet. Roast for 45 minutes, until the vegetables are lightly browned and soft, tossing once during cooking.   When veggies are nice and cool.

Place the vegetables in a blender or processor, add the tomato paste, and pulse or blend until mixture is mixed but not smoothie style... Just a nice dip consistency!   Taste for salt and pepper.   Amazing mix served warm with warm soft pita, as well as served cold with some crunchy pita chips!  What ever floats your boat pals!  Freezes great for large gatherings...

Pita chips are super simple to make at home, just cut pita in 1/2 4 times to make squares, coat with olive oil and course sea salt and cook in oven 350 for 10-15 minutes or until crunchy...  Your nose will tell ya when they are ready!  Store in air tight container! 

Panko Herb Eggplant Medallions

2 eggplant smaller sliced 1/4 inch

olive oil

 2 c panko flakes

2 tbs Italian herbs

salt and pepper

Preheat oven 375

After washing and slicing eggplant, coat the bottom of a bowl or plate with olive oil.  On a separate plate add panko and herbs salt and pepper and stir with fingers or hands.  Dip eggplant in olive oil coat completely and place in panko flakes and smother!  I like to pat down flakes on both sides, and add medallion to a parchment paper lined cookie sheet!  When all placed on sheet I like to drizzle more olive oil on the top as well as add another sprinkle of course salt and pepper.  Bake in the oven for 7-10 minutes and make sure to flip them after 10.  I then raise heat to 400 and bake for another 5-10 minutes until the Panko flakes are a golden brown. 

You can add these to the top of any salad.  I like to use 2 c kale, 1/2 avocado smashed together, and then get to stacking 1 heirloom tomato sliced and stack medallion, some almond cheese smear (see nut milk post for almond cheese smear recipe), green onion, and keep stacking...  Adding drizzle of olive oil and spicy pumpkin seeds to the top!

Makes about 2-4 starter salads!

Other ideas for eggplant are to throw them in your chillis or stews, as well as crisp up rounds for salads!  Give em a try they are not nearly as intimtiading as they seem...  Please share any info or recipes, we always love to try new ones out!

Tread lightly~