By Emily Myers
The Eggplant is one of kind, from its smooth purple exterior, to its seedy, sponge-like center. This vegetable, grown on a vine, peaks in mid-July-October.
Eggplant is a very good source of Dietary Fiber, which is key when talking about gut health and weight management. Dietary Fiber increases the feeling of fullness by partnering with water in the stomach to create a gel-like Chyme. The gel, in a way, tricks the stomach by taking up more volume than it necessarily holds in calories. As the Dietary Fiber passes through the GI-tract, to the large intestine, bacteria breaks-down the Dietary Fiber and expels gas, which puts pressure on the on intestinal wall. The pressure comes out as a nice little stinker (we hope). Eggplant is also a good source of Thiamine, Vitamin K, Vitamin B6, Folate, Potassium, and Magnesium. Eggplant is a winner when looking at the Glycemic Index, with a ranking of 2 out of 100. The Glycemic Index is often used when taking about the Diabetic Diet. It describes the rate carbohydrates are broken down to simple sugars and used as energy by the human body. High Glycemic Index foods are said to have an adverse effect on blood sugars.
Try this Baba Ghanoush recipe! Fun to say an easy to cook, it is sure to be a crowd pleaser!
Yield: 2 cups of dip, enough for 8-10 people Ingredients:
* Eggplant, 2 medium
* Olive oil, 2Tbsp
* Tahini butter, ½ cup
* Garlic cloves, 1Tbsp
* Lemon juice, ¼ cup
* Salt and pepper
* Optional cilantro to taste
1) Preheat oven to 450oF. After washing and drying eggplant, rub olive oil on the outside for roasting. Place eggplant on baking sheet and cook for 15-20 min, until the center of the eggplant is tender. Let it cool.
2) Peel the eggplant and cut into manageable pieces. Place into the food processor along with tahini, garlic, lemon juice, and optional seasonings.
3) Taste and manipulate as needed. If it is a bit thick, add several teaspoons of water.
4) Serve alongside warm pita, or freshly cut cucumber and carrots.
SELFNutritionData. Eggplant cooked, boiled, drained with salt Nutrition Facts and Calories. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2858/2 . Published 2013. Accessed September 20, 2016.
iDiet. The 2 Kinds of Fiber for Fullness/ Useful Dieting Tips. https://www.theidiet.com/2013/05/fiber-for-fullness-useful-dieting-tips/#.V916dPkrJhE. Published May 20, 2013. Accessed September 20, 2016.
SELFNutritionData. The Glycemic Index. http://nutritiondata.self.com/topics/glycemic-index. Published 2014. Accessed September 20, 2016.