Aubergine, also known as eggplant, belongs to the nightshade family, along with peppers and tomatoes. While it is technically a fruit due to its seed-bearing nature, it is commonly referred to as a vegetable. Not only is aubergine a delicious addition to meals, but it also offers incredible health benefits. Packed with vitamins and minerals, it serves as an excellent source of antioxidants to support your body’s well-being. Furthermore, aubergine is a great source of dietary fibre, which plays a vital role in maintaining overall health.
Aubergine (eggplant) Health Benefits
Aubergine contains an abundance of vitamins, minerals, phenolics and antioxidants.
Some of aubergine’s health benefits include balancing blood sugar levels and boosting gut health. [1]
The high fibre content in Aubergine, which is a crucial element to maintaining a balanced diet, is a great way to improve your gastrointestinal health.
Aubergine contains the antioxidant chlorogenic acid, which has multiple benefits, including slowing down glucose release after a meal. Chlorogenic acid is a phenolic compound present in various fruits and vegetables like apples, pears, tomatoes, carrots, sweet potatoes, and also in coffee and tea. [1]
When is the aubergine in season?
In the UK, aubergines are available all year round, but they’re at their best in season from July to September.
When not to eat aubergine?
Eggplants are members of the nightshade family. Some vegetables such as tomatoes, eggplants, and potatoes contain solanine which some people to increase intestinal permeability and may be harmful to those with arthritis. However, most reports are anecdotal, and while it might be true for some people, it is not proven. Since it is rich in nutrients, I recommend simply testing it. If you find that adding nightshades triggers pain, avoid them. If not—slowly reintroduce into your diet.
Aubergine Recipes
Baba Ganoush Recipe
Baba ganoush is a delicious and healthy dip that can be enjoyed as an appetizer or a light meal. It’s made from eggplants, tahini, garlic, lemon juice and olive oil.
Ingredients
2 large eggplants
2 cloves of peeled garlic, chopped
1/2 medium lemon, freshly squeezed
1/4 teaspoon sea salt
1/2 cup raw tahini
Extra virgin olive oil (optional)
Chopped parsley (optional)
Paprika (optional)
Instructions
Preheat oven to 180C (fan).
Use a fork to poke holes in the skin of the eggplants.
Place the eggplants on a baking pan and bake in the oven until soft (25-30 minutes).
Remove the eggplants from the oven and allow to cool.
Once cooled, scoop out the flesh with a large spoon.
Place the eggplant flesh in a blender or food processor and puree with fresh lemon juice, chopped garlic, tahini and extra virgin olive oil (optional).
For an optional topping, sprinkle chopped parsley and paprika.
Enjoy on bread or with some veggies.
Italian Roasted Aubergine with Balsamic Vinegar
Roasted eggplant, garnished with vinegar and garlic, is a simple dish that can be made in advance—making it perfect for entertaining. It’s high in fiber and potassium!
Ingredients
Thin slices of aubergine
Olive oil
Balsamic vinegar
Water
Extra-virgin olive oil
Garlic slices
Chilli pepper
Sea salt
Parsley
Instructions
Preheat oven to 180°C.
Place aubergine slices on a baking sheet lined with parchment paper.
Drizzle olive oil over the slices and bake for about ten minutes.
Meanwhile, mix together balsamic vinegar and water in a 1:1 ratio.
Dip the aubergine slices in the mixture and arrange them nicely in layers.
Cover each layer with extra-virgin olive oil, garlic slices, chilli pepper, sea salt and parsley.
Place in the fridge overnight, and it’s ready to eat.
Eggplant, or aubergine as it’s called in British and many other Commonwealth countries, is one special fruit. Not only does it taste great, but it embodies healthfulness in practically every way! It contains antioxidants for keeping your body looking smooth and healthy. It’s also got fibre for helping you feel fuller…which in turn helps with weight loss since you won’t be tempted to eat more than you should. There’s really no downside to eating more eggplant products—it’s one food that’s totally worth adding to your diet!
If you try these recipes out, let me know what you think by tagging your photo with @pazbynature and using the hashtag #pazbynature
I love seeing what you all make, and I hope that my recipes can help inspire more people to cook healthy meals.
