Well, it worth to find out how to include it into your diet as aubergine is the best choice if you want to lose weight, or maintain a healthy diet.
I show you here why we should eat aubergine and there are three delicious recipes below to enjoy it.
Aubergine is one of the healthiest food in the world.Health benefits:
- High in fibre, no fat content
- It has a neutral taste
- Low in calories - 25 calories / 100 g
- Low GI - only 15 out of a possible 100
- Filling us up
- Helps to control diabetes
- It's skin contain important phytonutrients called nasunin, which protects cell membranes from damage.
- High in antioxidants, which can help us avoid cancer
- Lower high cholesterol
- Reduces free radical damage in joints, which is a primary factor in rheumatoid arthritis
- High in bioflavonoids, which are known to control high blood pressure and relieve stress
Why I love aubergine?Because...
- it makes meals more filling
- it makes stews and curries more creamy
- it absorbs all the spices very well
- cooks quickly
What to do with aubergine?
- Add to stews
- Can be used as meat alternative
- Add to pasta sauces
- Add to curries
- Roast it and add to salads
Recipes:Healthy white sauce on lasagna
We all love the creaminess of white sauce on lasagne. Basically, it is made from butter, milk and flour. None of these is very weight loss-friendly. However, you can get the same creaminess using aubergine: put the whole unskinned aubergine on a piece of alufoil (do not wrap it) and roast in the oven at 190 C until it's skin turns brown. Than take it out and wrap and close the alufoil around the vegetable. Leave it cool to room temperature. When it has cooled down, scoop the flesh out from the skin into a food processor, add one small glove of garlic, 1 tbs olive oil, 2 tbsp grated Parmesan and grate in some nutmeg. Whizz it until you get a smooth cream. Use this as a top layer on your lasagne, just scatter with more Parmesan before baking it.
Best ever aubergine dip or spread
1 big aubergine - diced into 1cm cubes and mixed with the lemon juice
Juice of half lemon
1glove of garlic - grated or finely chopped
1small onion - chopped finely
1 red and 1 yellow pepper - grilled skinned and diced, you can use grilled pepper from jar
50g black olives
Olive oil - cut into h
1 tomato - skinned
Handful,of fresh parsley leaves - cut finely
100 ml natural yoghurt
Heat the olive oil in a pan add the onion and a minute later add the garlic. After a few seconds frying add the aubergine, peppers, tomato, olives and 2 tbsp water. Cook the mixture until the aubergine becomes really soft. Then using a hand mixer you can make a smooth pure - or if you prefer chunky just use a potato masher.
When the mixture cooled down to room temperature season it and add the finely cut parsley and yoghurt. Mix it and enjoy with toast or tortilla chips.
Turkish aubergine salad - the best with roast lamb
This salad is so simple and quick, literally it takes only 10 minutes to make.
1 big or 2 smaller aubergines cut into 1.5 cm cubes
1 glove of garlic
100 ml natural yoghurt
1 big bunch of parsley or coriander leaves
First, cut the aubergine into cubes and using a non-stick pan fry them until they are a little bit brownish. Meanwhile, put the yoghurt into a bowl, grate in the garlic, season it, and add the parsley leaves tore into big pieces. When the aubergine cooled down a little bit, add to the yoghurt mixture and combine. Refrigerate. This salad goes well with any kind of roast, but the best with roast lamb. Simple but it is so delicious... Yum.