Hunan Eggplant – Healthy Version

It’s been a number of years since I ate Chinese food due to high sodium content and frying in oil.

I don’t believe in depriving oneself of all foods one enjoys, so I put a lot of effort into transforming high fat or dairy-filled dishes into healthy ones.

Stir fries can be cooked in a healthy fashion. Here is my slightly modified version of that dish.  I hope you enjoy it.

• 5 Tbs. Coconut Oil

• 1 – 1 1/2 lb. organic Eggplant, cut into 1 inch chunks

• 4 large organic Garlic Cloves, peeled and minced

• 1 Tbs. Chili Paste (found in oriental food section)

• 1-1/2 tsp. fresh organic Ginger, minced

• 1/2 c. organic Chicken Stock

• 1 Tbs. Coconut Aminos (or Tamari sauce)

• 2 tsp. raw Honey

• 1 Tbs. Rice or Apple Cider Vinegar

• 2 Tbs. organic Scallion, chopped

• 1 tsp. Sesame Oil

Place 4 Tbs. coconut oil in large, heavy skillet over medium heat.  Add eggplant and stir-fry until soft, about 3 minutes.

Remove eggplant with slotted spoon and set aside.

Add remaining tablespoon of coconut oil to pan, and add garlic, chili paste, and ginger. Stir for 15 – 20 seconds. Add stock, aminos or Tamari and honey and bring to a simmer.  Add vinegar and eggplant and cook over medium low until eggplant has absorbed most of the sauce, about 1 -2 minutes.

Remove from heat, and stir in scallions and sesame oil.

Serve hot with gluten-free, high-fiber crackers as an appetizer, or try with steamed spaghetti squash.

~ Enjoy! ♥

Roasted Vegetables with Tea Leaves

Roasted Rainbow Vegetables

8 Servings

Use Organic ingredients:

• 1 cup chopped Red Cabbage

• 1 cup coarsely chopped Onion

• 3 Zucchini, cut in half lengthwise and sliced 3/4" thick

• 3 Carrots, sliced 3/4" thick

• 1/2 large Eggplant, cut in chunks

• 2 cups Butternut Squash, cut in bite size chunks

• 2 Sweet Potatoes, cut in bite size chunks

• 7 -10 cloves Garlic, halved if large

• 2 Tbs. Green Tea leaves (reserved from making tea, or soaked)

• 2 Tbs. Olive Oil

• Pink Sea Salt

• Black Pepper

• 1 tsp. Caraway Seeds

• 1 tsp. Cayenne Pepper

Pre-heat oven to 425ºF.

Combine veggies in a large bowl with tea leaves. Add Olive oil and toss to coat thoroughly.

Sprinkle with the spices. Toss again until evenly coated with the spices. Spoon into a large ceramic or glass baking dish that has been lightly sprayed with Coconut or Olive oil.

Roast for 30 minutes, then flip with spatula and continue to roast for another 10-15 minutes or until carrots are tender. Adjust seasoning, and serve hot.

Eggplant Tomato Bake

Eggplant, King of the Vegetables as it is hailed in the Middle East, lends its creamy texture and unique flavor to this pasta dish. I modified this recipe to decrease fats from dairy and increase fiber from whole grain pasta and flour.

• 1/2 c. barley or whole wheat flour
• 1/2 c. dry whole wheat bread crumbs
• 2 Tbs Italian seasoning
• 2 Omega-3 eggs
• 2 Tbs water
• 1 small organic eggplant, sliced into 1/4 inch rounds
• 1 Tbs peanut oil
• 1 (14 oz) jar organic marinara sauce
• 1 c. silken tofu, crumbled
• 1 c. grated Almond cheese (if you can have dairy may use Parmesan Cheese)
• 1 organic tomato, thinly sliced
• 1 (8 oz) package angel hair whole grain pasta

1. Preheat the oven to 350º F (175º C).

2. In a plastic bag, combine the flour, bread crumbs and Italian seasoning. Shake to mix. In a shallow bowl, whisk together the eggs and water. Heat the oil in a large skillet over medium heat. There should be enough oil to thinly coat the bottom of the skillet. Dip the eggplant slices in egg, then place in the bag and shake to coat. Fry the slices in the skillet until golden brown on each side. Remove, and drain on paper towels.

3. Spread a thin layer of spaghetti sauce in the bottom of a 9-inch square baking dish. Cover with the eggplant slices, then top with more sauce. Mix together the tofu and Parmesan cheese; spread over the eggplant. Spread sauce over the cheese, and top with tomato slices. Cover with more sauce, and spread remaining cheese over the top.

4. Bake for 30 minutes in the preheated oven, or until cheese is melted and sauce is bubbling.

5. Meanwhile, bring a large pot of lightly salted water to a boil. Add the pasta, and cook for about 3 minutes, or until tender. Drain.

6. Serve the eggplant tomato bake over pasta. Serve with steamed Broccoli and green Salad.

~ Eat Hearty! ♥

The Versatile Eggplant

My Tasty Eggplant Dip

In Lebanon the Eggplant is known as theKing of the Stuffed Vegetables, for its versatility. In my family its known as the shape of most of my Aunts! :)

Eggplants are very low in saturated fat and cholesterol. They are a good source of Vitamin K, Thiamin, Vitamin B6, Folate, Potassium and Manganese, and a very good source of dietary fiber.

eggplant

Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, sweet peppers and potatoes. Properly cooked, the slight bitterness eggplants possess can be compensated for by enhancing the flavor so unique for this vegetable.

Research has shown that eggplants contain an anthocyanin phytonutrient in the skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.

The August 10, 2005 issue of the "Journal of Agricultural and Food Chemistry" reports that a study shows the nasunin in eggplant hasanti-angiogenic abilities. The Cancer Center at the Angiogenesis Foundation explains that when something is angiogenic, it stimulates new growth of blood vessels and blood supply. Cancerous cells can gain angiogenesis ability, which means they can develop a means to increase their own blood supply, which can cause a cancerous mass or tumor to grow rather quickly. Nasunin in eggplant has the ability to prevent angiogenesis from occurring.

I will post several recipes that feature our plump purple friend.

Hoda's Spicy Eggplant Dip

eggplant sliced

• 1 large organic Eggplant, peeled in zebra stripes

• 3 cloves Garlic, minced

• 2 Tbs. organic Cilantro, chopped

• 1 small Chili pepper, seeded and minced

• 2 Tbs. Coconut oil

• 1/2 c. Green tTa or hot Water

• 1/2 tsp. Stevia or 1 tsp. Xylitol

• 1/2 tsp. Black pepper

• 2 tsp. Sesame oil

Garnish

• 2 Tbs. organic Cilantro, chopped

• 2 Tbs. organic ripe Tomato, chopped

Slice eggplant lengthwise into 1/2" slices.  sprinkle each with salt and stack. Put on doubled paper towels, placing a heavy pan on top to press down. Wait 10 minutes.

Eggplant slices will leach water. Using fresh (unbleached) paper towels, press slices dry and cut into strips then dice.

Place a saucepan over medium heat and add 1 Tbs.  of the coconut oil.  Wait 1 minute. Add garlic and cilantro and saute for 2-3 minutes, stirring occasionally. Add chili pepper, eggplant and remaining 1 Tbs. coconut oil.  Cook, stirring frequently, until eggplant is wilted and brown. Add water, Stevia and pepper.  Cover and cook for 20 minutes on medium low.

Add sesame oil, stir well, cover and cook for additional 10 minutes.

Eggplant dip2

Spoon into bowl and sprinkle with chopped cilantro and tomatoes.  Serve warm or at room temperature with toasted whole-wheat pita bread chips.

~ To  Your Health! ♥