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Aubergine is 'Clean'

Mon 11th Jun, 2012 - 4:33pm by Emma Cockrell


Aubergine is apparently  is among the vegetables least likely contaminated by pesticides. As part of the night shade family with tomatoes, peppers and potatoes, some people may find they feel better without including these vegetables in the diet.  Get in touch if you think they may be factoring in your current health status.  For most people however, these vegetables, are a good source of nutrients. Nutrition and You lists the following nutrition facts about aubergine – know as Eggplant in the USA and Canada.

  • Eggplant is very low in calories and fats but rich in soluble fiber content. 100 g provides just 24 calories but contributes about 9% of RDA of fiber.
  • Research studies at the Institute of Biology of São Paulo State University, Brazil showed that eggplant is effective in the treatment of high blood cholesterol.
  • It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrates metabolism.
  • It is also good source of minerals like manganese, copper, iron and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.
  • The peel or skin (deep blue/purple varieties) of aubergine has significant amounts of phenolic flavonoid phyto-chemicals called anthocyanins. Scientific studies have shown that these anti-oxidants have potential health effects against cancer, aging, inflammation, and neurological diseases.

One of my favourite recipes for aubergine is an adaptation of a tapenade made by a Persian friend.  This recipe is fine for most people on a Nutritionhelpprogramme and  is full of flavour, and popular with many who don’t normally like aubergine. the secret is to make sure the aubergine is really well cooked before adding it to the recipe.

First bake a large aubergine in a medium/hot oven until the skin burns – we will be discarding the skin. Once the aubergine is thoroughly cooked (this usually takes at least 30 minutes), remove from the oven and allow to cool for a few minutes.  Meanwhile, using Extra Virgin olive oil, gently fry over a low heat 1 finely diced onion, 1 finely diced red pepper and 2 crushed cloves of garlic. When the vegetables are soft stir in 1 teaspoon of ground coriander and 1 teaspoon of ground cumin, and allow to cook through for two minutes. Remove the pan from the heat.  Slice the aubergine in half and scoop out the flesh and mash in a bowl before adding to the onion and pepper. Stir together thoroughly, and season with Lo-Salt and freshly ground black pepper. Serve hot as a side dish or throw in some cooked chick-peas and serve with whole grain rice for a complete meal. Serve cold as a dip or thick dressing for salad.