eggplant Archives - Amazing Health Advances

An Eggplant Parmesan Recipe That’s Actually Healthy

AHA Publisher — Thu, 11 Nov 2021 08:00:59 +0000

Dr. Josh Axe, DC, DNM, CN – Scan the Web for eggplant parmesan recipes and it’ll turn up thousands of recipes, of course, as it’s one of the most popular ways to use this vegetable. However, the vast majority of these recipes are not healthy, as they’re overly loaded with mozzarella and plain starches (white flour and/or breadcrumbs). Many are also quite fussy, requiring well over a dozen ingredients and many steps. Instead, try my Healthy Eggplant Parmesan Recipe that’s free of cow’s milk and white flour yet delicious and easy as pie to make. A Recipe Loaded with Nutrition First, you should know that eggplants offer a high amount of antioxidants, special phytonutrients, including phenolic compounds, flavonoids, such as nasunin, and numerous vitamins and minerals, too. For example, it’s believed that there are 13 types of protective phenolic acids present at significant levels within eggplant. Different types of eggplants have varying levels of antioxidants and phytonutrients, but all share similar qualities in their ability to fight cancer. Accordingly, the nutrition facts of each serving of this eggplant parmesan is outstanding. At 501 calories per serving, it’s also a perfect macronutrient meal, with 45 grams of carbohydrates, 25 grams of protein and 26 grams of healthy fats. It’ll fill you up for hours! Meanwhile, check out some of these impressive nutritional facts for each serving: Fiber: 13.5g (54% DV*) Protein: 25.3g (46% DV*) Tryptophan: 0.3g (94% DV*) Vitamin B2 (Riboflavin): 0.4mg (41% DV*) Vitamin B3 (Niacin): 10.2mg (73% DV*) Vitamin B6: 0.7mg (52% DV*) Vitamin A: 1499 IU (64% DV*) Vitamin E: 5.5mg (37% DV*) Vitamin K: 42.9 µg (49% DV*) Calcium: 692mg (69% DV*) Magnesium: 113mg (37% DV*) Phosphorus: 615mg (88% DV*) Sodium: 874mg (58% DV*) Copper: 0.5mg (51% DV*) Manganese: 1.1mg (63% DV*) *Percentages are based on a diet of 2,000 calories a day. In other words, this is one of the most nutritious recipes you can make … just look at those Daily Values! How to Make Healthy Eggplant Parmesan It all starts with a good eggplant. Pick up a fresh one at your Farmer’s Market or local grocery store, ideally organic. It should be free of any bruises so the flesh will be undamaged. Cut across the eggplant for one-inch thick pieces, after cutting off the ends. Put the Paleo flour (see this recipe or buy a bag online or at your natural foods store) in a bowl and coat both sides of each eggplant slice. Melt coconut oil over medium heat in a big saucepan, then add the eggplant slices. Sauté each slice for five minutes on each side. Add a little more coconut oil when you flip the eggplant. Meanwhile, heat up the marinara sauce in a pan at low to medium heat. Next, move the eggplant to a plate, one slice a time. Spoon on the marinara sauce, layer on the basil leaves and then follow with the grated Pecorino Romano for each slice, leaving plenty of sauce and cheese for on top. Enjoy! Eggplant Parmesan Recipe Try my Healthy Eggplant Parmesan Recipe that’s free of cow’s milk and white flour yet delicious and easy as pie to make. INGREDIENTS 1 eggplant 4 tablespoons Paleo flour 1 tablespoon coconut oil ½ cup grated or shredded Pecorino Romano 13 ounces organic marinara sauce sea salt, to taste and to sprinkle on top ½ cup fresh basil leaves INSTRUCTIONS Cut across the eggplant for one-inch thick pieces, after cutting off the ends. Put the Paleo flour in a bowl and coat both sides of each eggplant slice. Melt coconut oil over medium heat in a big saucepan, then add the eggplant slices. Sauté each slice for five minutes on each side. Add a little more coconut oil when you flip the eggplant. Heat up the marinara sauce in a pan at low to medium heat. Move the eggplant to a plate, one slice a time. Spoon on the marinara sauce, layer on the basil leaves and then follow with the grated Pecorino Romano for each slice, leaving plenty of sauce and cheese for on top. To read the original article click here.

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Homemade Baba Ganoush Recipe

AHA Publisher — Thu, 30 Sep 2021 07:00:00 +0000

Dr. Josh Axe, DC, DNM, CN – There’s nothing like a good dip to dunk your veggies in or spread on your sandwiches. I’ve always been a big fan of hummus, but baba ganoush is quickly nipping at its heels. What is baba ganoush? It’s a classic Middle Eastern dip originally from Lebanon, though it’s popular and made throughout the region, including in Iraq, Turkey, Egypt, Jordan, Israel and Palestine. Key Ingredients You may wonder: Does baba ganoush contain tahini? Is baba ganoush healthier than hummus? It is quite similar to hummus. Both dips use a hefty amount of garlic and ground sesame seeds, or tahini, for a lot of the flavor. When looking at baba ganoush vs. hummus, however, it uses eggplant instead of chickpeas as the main ingredient. Because nutrition-rich eggplant is low in calories and high in fiber, it’s a great choice in a dip. Additionally, eggplant is rich in nasunin, which is found only in deeply colored fruits and veggies. This powerful antioxidant, which is found in eggplant’s skin, is known to fight free radical damage and inflammation while protecting DNA from oxidative stress. What does baba ganoush taste like? Thanks to the mix of baba ganoush ingredients, it has an earthy flavor and is eggplant-centric. This baba ganoush recipe calls for just a few ingredients, and taste can vary across baba ganoush recipes depending on what else is added. What to Eat with Baba Ganoush If you’re wondering what to eat baba ganoush with, the answer is: Get creative! Like most dips, baba ganoush is excellent with crunchy veggies, like carrots, celery or bell peppers. It’s also excellent as meze, or an appetizer, when served with warmed pita bread. I also enjoy spreading it on sandwiches as a spread instead of mayonnaise and adding a dollop to salad is tasty, too. Of course, sometimes you just want to eat baba ganoush with a spoon and nothing else — totally fine! How to Make Baba Ganoush Making baba ganoush is pretty simple. All you need is a food processor and 10 minutes! Start by lining a baking sheet with parchment paper and lying the eggplant slices on it. Salt the eggplant, and allow it to sit for 15–20 minutes. Because eggplant is naturally high in water, this step draws out the vegetable’s moisture so you don’t wind up with a runny finished product. Use a paper towel to dab the excess water off the eggplant, and then slide the eggplant under the broiler for 5–8 minutes. This extra step adds a smoky flavor to the eggplant, which really comes through in the recipe. At this point, you can remove the eggplant’s skin, but I prefer leaving it on for all the healthy benefits that come along with it. Next, add the eggplant to the food processor, and pulse until you’ve broken the vegetable down. Add in the other ingredients, and blend until they’re well-combined. If you haven’t used avocado oil yet, this is a great recipe to try it in. Avocado oil adds just the right amount of smooth texture and flavor without overpowering the other ingredients, the way olive oil can sometimes. It’s also versatile and especially great for cooking at high temperatures because of its high smoke point. That’s all there is to homemade baba ganoush recipe! Serve it with chopped veggies or my earlier suggestions. As you get more comfortable making this recipe, you can mix up the ingredients a bit. Add more garlic, a little hot chili pepper for spice, different herbs — this is a very forgiving recipe that makes it easy to love and customize the dip. Homemade Baba Ganoush Recipe DESCRIPTION Baba ganoush is a Middle Eastern eggplant-based dip originally from Lebanon. It uses garlic and ground sesame seeds, or tahini, for flavor. INGREDIENTS 1 medium eggplant, sliced ¼ cup tahini 3–4 garlic cloves, smashed 1–2 tablespoons avocado oil 1 cup parsley, chopped Sea salt and pepper to taste INSTRUCTIONS On a baking sheet lined with parchment paper, lay out the eggplant slices. Salt the eggplant, and allow eggplant to sit for 15–20 minutes to remove moisture. Use a paper towel to dab eggplant, removing excess water. Broil eggplant on top oven rack for 5–8 minutes. Remove skin (optional*). Place eggplant in a food processor, and pulse until broken down. Place all other ingredients in the food processor and blend on high until well-combined. Serve with chopped vegetables. To read the original article click here.

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Gluten-Free Eggplant Flatbread Pizza Recipe

AHA Publisher — Tue, 30 Mar 2021 07:00:14 +0000

Dr. Josh Axe, DC, DMN, CNS – As a pizza fanatic, I can’t get enough of learning new ways to make one of my favorite foods and still keep it healthy. A great way to up the nutritional content of this classic meal is by preparing it yourself and loading up on the veggies. That’s why this eggplant flatbread pizza has zoomed to the top of my “have to make this again” list. Key Ingredients In this recipe, we make a crust with arrowroot starch, which is loaded with anti-inflammatory properties, and coconut flour for added fiber and protein. The real star of this flatbread pizza, of course, is the nutrition-rich eggplant. If you don’t regularly eat the purple vegetable, this is a great recipe to start with. Eggplant is packed with antioxidants and inflammation fighters, and it lowers cholesterol. Plus, it’s delicious as a pizza topping! Ready to throw out the delivery menu and make your own eggplant flatbread pizza? Let’s do it! How to Make Eggplant Flatbread Pizza Start by turning the oven to 450 degrees Fahrenheit and placing a pizza stone in there while it preheats. This ensures the stone is nice and hot when it’s time to bake the dough. Then, thinly slice the eggplant, and arrange the pieces onto a cookie sheet lined with parchment paper. Sprinkle them with salt, and give them a few minutes to soften up while you make the flatbread. Get your biceps ready: In a medium mixing bowl, whisk the arrowroot starch, coconut flour and 1/4 teaspoon of salt. Then, in a small pot, heat the coconut milk, butter, water and garlic over medium heat. Just as it simmers, grab that pot, and add the hot liquids to the dry ingredient mix. Stir to combine. Let the mix cool. Next, whisk the egg, and add it to the batter. Stir it up well, and let the mixture sit for five minutes. While you’re waiting for the dough, cut a sheet of parchment paper about the size of your pizza stone, and spread the dough in a thin layer onto it. Transfer the dough carefully to the now-hot pizza stone. Now it’s time to slide the patiently waiting eggplant slices into the oven along with the flatbread. Let them do their thing for 15 minutes, and then remove the baking sheet and the parchment paper with the dough. (Watch your hands!) Keep the stone in the oven so it doesn’t lose heat. Brush balsamic vinegar onto the eggplant slices. Then, add the spinach, eggplant, tomatoes and cheese to the dough. Return the dough to the pizza stone, and bake the pie for 10 to 15 minutes or until the cheese is melted and bubbly and the tomatoes are soft. Are you tempted to start chowing down? Don’t give in to temptation just yet. Instead, top the pizza with herbs and cracked pepper, and drizzle with olive oil. Now it’s ready. This gourmet eggplant flatbread pizza is perfect for weekends. You could even prepare the dough and slice up the eggplant earlier in the day, making dinnertime assembly a snap. Gluten-Free Eggplant Flatbread Pizza Recipe DESCRIPTION This gourmet eggplant flatbread pizza is perfect for weekends. You could even prepare the dough and slice the eggplant beforehand. INGREDIENTS ¾ pound eggplant of any variety For the crust: 1 cup arrowroot starch or tapioca flour ⅓ cup coconut flour ¼ teaspoon salt ½ cup canned coconut milk ¼ cup butter ¼ cup water 3 cloves garlic, pressed or minced 1 egg For the topping: 2 tablespoons balsamic vinegar 1 cup diced fresh tomatoes or 1/3 cup chopped sun-dried tomatoes 2 cups spinach 1 cup grated Zamorano, Naked Goat, or other raw sheep’s or goat’s milk cheese chopped fresh thyme, rosemary and basil for garnish olive oil for drizzling cracked pepper INSTRUCTIONS Place a pizza stone in the oven and heat the oven to 450 Fahrenheit. Slice the eggplant in thin circles, about 1/8 inch thick. On a cookie sheet lined with parchment paper, arrange the eggplant in a single layer and sprinkle with salt. Let the eggplant soften while you prepare the flatbread. To make the crust: In a medium mixing bowl, whisk together the arrowroot starch, coconut flour and 1/4 teaspoon salt. In a small pot, heat the coconut milk, butter, water and garlic over medium heat. Remove from the heat just as it simmers. Add the hot liquid ingredients to the dry ingredients and mix to combine. Allow the mixture to cool slightly. In a small bowl, whisk the egg. Add the egg to the batter and mix well; allow the mixture to sit for 5 minutes. For the pizza: Spread the dough in a thin layer on parchment paper the size of the pizza stone. Carefully transfer the dough to the hot pizza stone. Bake the flatbread and eggplant for 15 minutes, then remove them from the oven, leaving the pizza stone. Brush the eggplant lightly with balsamic vinegar. Add the spinach, eggplant, tomatoes and cheese to the pizza dough. Return the pizza to the pizza stone and bake for 10–15 minutes or until cheese is melted and tomatoes are soft. Top with the herbs, olive oil and cracked pepper. Serve immediately. NOTES You can use tapioca flour or another gluten-free flour if you don’t have arrowroot on hand. If you aren’t concerned with keeping this recipe gluten-free, all-purpose flour works as well. Feel free to mix up the toppings with whatever veggies you want to customize this recipe. To read the original article click here. For more articles from Dr. Axe click here.

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