DIARY OF A CHEF AT HOME
a collection of holistic nutrition tips & tricks, plus many of Food on the Table's favourite recipes
Did you know eggplant (aka aubergine) is a fruit? It dates back over 2000 years in India's recorded history and has over 30 Sanskrit names! Eggplant is part of the nightshade family which can be tolerated by most people, however, those with compromised intestines (celiac dis-ease, leaky gut) or arthritic issues may fare well to use minimally or avoid altogether.
Eggplant has a good overall array of nutrients including fiber, vitamin C, potassium & magnesium. They are also known to be high in antioxidants which scavenge free radicals in the body helping to prevent certain cancers & cardiovascular disease.
Eggplant is very versatile and has somewhat of a neutral flavor making it delicious in stews, curries, stir fry's & dips. According to the Flavor Bible (one of my faves), eggplant pairs BEST with cheese, garlic, lemon, olive oil, onions, parsley, black pepper, tomatoes & vinegars. Of course it goes amazingly well with other foods, these are just a few. This dish can also freeze well so if you have enough time, make extra for a dinner another night!
Moroccan Spiced Stuffed Eggplant serves 4ppl
2 purple eggplants
1 red onion, chopped
4 garlic cloves, minced
2 cups tomatoes, diced or 1 can
1/2 cup flat leaf parsley
juice & rind of 1 lemon
1 cup orange or red pepper, diced
1 cup cremini mushrooms, diced
1/2 cup broccoli, chopped small
1 tsp cumin, ground
1 tsp cinnamon, ground
1 tsp, coriander, ground
1/2 tsp clove, ground
3/4 cup breadcrumbs ( I used gluten free)
1 1/4 cups feta cheese (or ricotta)
2 egg whites, whisked
1/2 cup Parmesan, grated
S & P to taste
Preheat oven to 400'F and lightly grease a baking pan.
Slice eggplants in half lengthwise. Scoop or cut out innards leaving about 1/2 inch of flesh on the shell. Reserve the flesh for later. Lightly coat with olive oil and sprinkle of sea salt. Bake for 20min.
Heat the oil in a large saute pan, add garlic, cumin, cloves, cinnamon & coriander, saute for 2 min. Dice the reserved eggplant flesh and saute for another 5min. Add the tomatoes, pepper, mushrooms & broccoli. Bring to a simmer and cook for 10min stirring occasionally, add lemon juice, rind & parsley.
Remove from heat and stir 3/4 cup feta (or ricotta), breadcrumbs and S & P to taste.
Once eggplants are done, remove from oven and lower heat to 350'F.
In a mixing bowl, whisk egg whites until stiff, fold in remaining feta (or ricotta).
Fill each eggplant shell with veggie filling about 3/4 to the top. Cover evenly with the cheese/egg topping and sprinkle evenly with grated Parmesan. Return stuffed eggplant to the oven and bake for 35min or until golden & puffy.
Serve warm with a side green salad or red cabbage slaw :)
One of my great joys in life is cooking! As a Registered Holistic Nutritionist (RHN) & food lover I continue to explore the balance between healthy, traditional food preparation and tasty dishes.
Check out my new COOKBOOK! Planting Seeds of Nourishment with over 40 whole-foods based recipes and tons of nutrition info!