- Nutritional information and how to use
- Healthy Eggplant Recipes
- 1. Eggplant water for weight loss
- 2. Eggplant juice for cholesterol
- 3. Eggplant Pasta Recipe
- 4. Eggplant recipe in the oven
- 5. Eggplant antipasto
- 6. Eggplant lasagna
Eggplant is a vegetable rich in water and potent antioxidants that act in the body preventing heart disease and lowering cholesterol.
In addition, it has few calories and can be used in various recipes such as pizza, lasagna, salads and sautéing, aiding in weight loss diets.
Thus, including eggplant in your daily diet brings benefits such as:
- Prevent heart disease, as it is rich in anthocyanin, a potent antioxidant that is present in its purple skin; Reduce bad cholesterol by containing the antioxidant nasunin; Avoid the formation of atherosclerosis, by controlling blood cholesterol levels; Improve blood circulation by promoting vessel health; Help to lose weight, for being low in calories; Prevent anemia, as it is a source of folic acid, a vitamin that stimulates the production of blood cells.
To obtain these benefits, you should consume half an eggplant daily, it is important to avoid its use in fried dishes, as it absorbs a lot of fat. Here's how to make eggplant juice to lower cholesterol.
Nutritional information and how to use
The following table shows the nutritional composition of 100 g of raw and cooked eggplant.
| Cooked Eggplant | Raw Eggplant | |
| Energy | 19 kcal | 20 kcal |
| Proteins | 0.7 g | 1.2 g |
| Fat | 0.1 g | 0.1 g |
| Carbohydrates | 4.5 g |
4.4 g |
| Fibers | 2.5 g | 2.9 g |
| Potassium | 105 mg | 205 mg |
| Ac. Folic | 20 mcg | 20 mcg |
| Phosphor | 26 mg | 20 mg |
| Calcium | 11 mg | 9 mg |
To keep its properties healthy, eggplants should be eaten grilled, roasted or cooked.
When very large, eggplants tend to have a bitter taste, which can be removed by putting salt on the eggplant slices and letting it act for 20 or 30 minutes. After that time, you should wash and dry the slices, taking them to cook or fry right after this process.
When consumed in excess, usually more than 3 eggplants per day, this vegetable can cause side effects such as migraine, diarrhea, discomfort and abdominal pain.
Healthy Eggplant Recipes
1. Eggplant water for weight loss
To lose weight, take 1 liter of lemon water with eggplant daily, following the recipe:
Ingredients
- 1 small eggplant with peel 1 lemon juice 1 liter of water
Method of preparation
Cut the eggplant into slices and add to the jar with 1 liter of water, together with the lemon juice. The mixture must stay in the refrigerator all night to be consumed throughout the next day. See another way to use this vegetable in: Eggplant flour for weight loss.
2. Eggplant juice for cholesterol
Eggplant juice should be taken daily on an empty stomach to lower cholesterol, following the recipe:
Ingredients:
- 1/2 eggplant, natural juice of 2 oranges
Method of preparation:
Beat the orange juice with the eggplant in a blender and then drink, preferably without adding sugar. See another recipe at: Eggplant cholesterol tea.
3. Eggplant Pasta Recipe
Eggplant pasta is rich in fiber and has a low glycemic index, making it great for eating at lunch or dinner.
Igredien tes:
- Spaghetti-type wholegrain pasta for 2 people4 tablespoons of olive oil1 eggplant cut into cubes2 diced tomatoes ½ minced onion2 crushed garlic cloves230 g mozzarella cheese or mines fresh diced1 / 2 cup grated Parmesan cheese
Method of preparation:
Cook the pasta in salted water. Sauté the tomato, eggplant and onion in oil until the eggplant is cooked. Add the mozzarella cheese or minas frescal and stir for about 5 minutes until the cheese melts. Add the pasta and add the grated Parmesan cheese before serving.
4. Eggplant recipe in the oven
This recipe is very healthy, nutritious and quick to make.
Ingredients:
- 1 eggplant To season: olive oil, salt, garlic and oregano to taste
Method of preparation:
Just slice the eggplant and place on a platter. Cover with a little extra virgin olive oil and then add the spices. Bake for about 15 minutes over medium heat, until golden. You can also sprinkle some mozzarella cheese on top, before taking it to the oven to brown it.
5. Eggplant antipasto
Eggplant antipasto is a great appetizer and is a quick and easy recipe to make. One option is to serve with whole-grain bread toast.
Ingredients:
- 1 eggplant cut into cubes and peeled1 / 2 red pepper cut into cubes1 / 2 yellow pepper cut into cubes1 cup onion diced1 tablespoon chopped garlic1 tablespoon oregano1 / 2 cup olive oil2 tablespoons white vinegarSalt and pepper to taste
Method of preparation:
Put a drizzle of olive oil in a pan and sauté the onion and garlic. Then add the peppers and, when they are soft, add the eggplant. When it is tender, add the oregano, white vinegar and oil and then season with salt and pepper to taste.
6. Eggplant lasagna
Eggplant lasagna is a great option for lunch as it is very nutritious and healthy.
Ingredients:
- In a large bowl, combine the oil, salt, pepper and oregano to taste.
Method of preparation:
Preheat the oven to 200 ° C, wash and cut the eggplants into thin slices and then place them in a hot frying pan quickly to leave the eggplant slices dry. In a dish of lasagna, put a thin layer of sauce to cover the bottom and then a layer of eggplant, sauce and cheese. Repeat this process until the dish is full and finish the last layer with sauce and a little mozzarella or parmesan cheese to brown. Bake for 35 minutes or until browned.
If you want to lose weight, see How to use eggplant to lose weight.
