The Newsy Neighbour Magazine
June Issue #116
Article Provided By: Kathryn Hartwell
Hello. My name is
Iggy – Iggy Eggplant. We eggplants (also sometimes known as aubergine or guinea
squash) are delicate perennials, often cultivated as an annual. We can grow up
to five feet tall (our semi-wild cousins sometimes top out at over seven feet),
and sport large leaves and spiny stems. Our flowers are white to purple, and
our fruit has a meaty texture. Botanically, we’re classified as a berry – we
contain lots of small, soft, edible seeds, but watch out, they taste bitter
thanks to all the nicotinoid alkaloids they contain, unsurprising given the
fact that tobacco is a close relative (one we prefer not to invite to parties
when we can avoid it). Before you smokers cry Eureka, and rush out to buy some
eggplants in an attempt to kick the nasty habit, be forewarned: while we are
richer in nicotine than any other edible plant, you’d have to wolf down about
20 lbs (9 kg) of eggplant to ingest the same amount of nicotine found in a
single cigarette!
HISTORY
We got our start in
life in ancient India. We’ve been cultivated in southern and eastern Asia since
prehistory, but didn’t pop up in the Western world until around 1500. The first
known written record of us is found in a Chinese agricultural essay composed in
544 BC.
Given the fact there are plenty of
Arabic and North African names for us, but we don’t show up in ancient Greek or
Roman literature, suggests we were introduced into the Mediterranean area by
Arabs in the early Middle Ages. The name eggplant
is used in North America, Australia, and New Zealand, and refers to some of my
18th century relatives, which were light yellow or white and
resembled goose or hen’s eggs. Meanwhile in the French-speaking world, aubergine also refers to the purple
color that resembles our royal shade (or perhaps I should say nightshade).
Today, 85% of the world’s eggplants
are produced by five countries – China, India, Egypt, Turkey, and Indonesia. In
North America, Georgia ranks as the largest producer. We’re used in dishes from
Japan to Spain – in many countries we’re considered a culinary star, a far cry
from the days when (along with many of our fellow nightshaders) we were
considered poisonous and shunned as anything other than table decorations.
HEALTH
We eggplants boast
a number of phytonutrients, many of which have antioxidant
properties. One of my phytonutrients (this one is found mainly in
my skin), nasunin, is a potent antioxidant and free radical scavenger that has
been shown to protect cell membranes from damage. In animal studies, nasunin
has been found to protect the lipids (fats) in brain cell membranes. Cell
membranes are almost entirely composed of lipids and are responsible for
protecting cells from free radicals, letting nutrients in and wastes out.
Nasunin is also, it turns out, an effective iron chelator (no, that does not mean
“someone who doesn’t play fair while ironing”). Although iron is an essential
nutrient and is necessary for oxygen transport, normal immune function and
collagen synthesis, too much iron, like too much chocolate, or too much of,
well, anything, is not a good thing.
Excess iron increases free radical production, and is associated with an
increased risk of heart disease and cancer. Menstruating women, who lose iron
every month in their menstrual flow, are unlikely to be at risk, but in
postmenopausal women and men generally, iron, which is not easily excreted, can
accumulate. By chelating iron,
nasunin lessens free radical formation with numerous beneficial results,
ranging from protecting blood cholesterol from peroxidation, to preventing cellular damage
that can cause cancer, to lessening free radical damage in joints, a primary
factor in rheumatoid arthritis.
We also contain
significant amounts of phenolic compounds that also serve as antioxidants, including
chlorogenic acid, one of the most potent free radical scavengers found in plant
tissues. Benefits attributed to chlorogenic acid include antimutagenic
(anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral
properties.
In a recent study,
when laboratory animals with high cholesterol were given eggplant to consume,
their blood cholesterol, the cholesterol in their artery walls, and the
cholesterol in their aortas was significantly reduced, while the walls of their
blood vessels relaxed, improving blood flow.
Ah, then there’s the pleasure of actually eating me. Different
cultures take different tacks – generally, however we’re prepared, when cooked
we become tender and develop rich, complex flavours. In the old days, many
eggplant recipes would call for us to be salted, rinsed and drained once
sliced, to soften us and remove the bitter taste many associate with us. Today,
many modern eggplant varieties – including the proudly purple fruit most of you
are familiar with – don’t require this treatment.
In France and
Italy we’re often served stewed. We can also be battered and deep-fried,
roasted until our skin is charred, grilled, mashed, stuffed with meat, rice, or
other fillings – the list goes on. Bottom line: we’re versatile, delicious,
slightly exotic, and fun to prepare. But don’t take my word for it – try these
recipes and see what you think!
Good
eating,
Iggy Eggplant
NUTRITIONAL EGGPLANT RECIPES
Low in Saturated Fat, Sodium, and Cholesterol
High in Dietary Fibre, Folate, Potassium,
Manganese, Vitamin C, Vitamin K, Thiamin, Niacin, Vitamin B6, Pantothenic Acid,
Magnesium, Phosphorus, and Copper
GRILLED EGGPLANT PANINI
Grilled eggplant is one of life's simpler pleasures. Look
for medium-size, purple eggplants with firm skins and no mushy spots
2 tbsp (30 mL) reduced-fat mayonnaise
2 tbsp (30 mL) chopped fresh basil
2 tbsp (30 mL) extra-virgin olive oil, divided
8 1/2-inch slices eggplant, (about 1 small)
1/2 tsp (2.5 mL) garlic salt
8 slices whole-grain country bread
8 thin slices
fresh mozzarella cheese
1/3 cup (80 mL) sliced jarred roasted red peppers
4 thin slices red onion
Preheat grill to medium-high. Combine mayonnaise and
basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of
eggplant and sprinkle each slice with garlic salt. With the remaining 1
tablespoon oil, brush one side of each slice of bread.
Grill the eggplant for 6 minutes, turn with a spatula,
top with cheese, and continue grilling until the cheese is melted and the
eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2
minutes per side.
To assemble sandwiches: Spread basil mayonnaise on four
slices of bread. Top with the cheesy eggplant, red peppers, onion, and the
remaining slices of bread. Cut in half and serve warm.
EGGPLANT PARMESAN
2 eggplants (about 2 pounds total)
3 egg whites
3 tbsp (30 mL) water
1 cup (240 mL) fine dry breadcrumbs
1/2 cup (120 mL) freshly grated Parmesan cheese, (1
ounce), divided
1/2 tsp (2.5 mL) salt
1/2 tsp (2.5 mL) freshly ground pepper
1/4 cup (60 mL) slivered fresh basil leaves
2 1/2 cups (590 mL) tomato sauce
3/4 cup (180 mL) grated part-skim mozzarella cheese, (3
ounces)
Preheat oven to 400°F. Coat two baking sheets and an
8-by-11 1/2-inch baking dish with non-stick cooking spray. Cut eggplants
crosswise into 1/4-inch-thick slices. Whisk egg whites and water in a shallow
dish until frothy. Combine breadcrumbs, 1/4 cup of the Parmesan, and salt and
pepper in another shallow dish. Dip the eggplant slices into the eggwhite
mixture, then coat with the breadcrumb mixture. (Discard any leftover
breadcrumbs and eggwhite.) Arrange the eggplant slices in a single layer on the
prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and
bake until crisp and golden, about 15 minutes longer. Stir basil into tomato
sauce. Spread about 1/2 cup of the sauce in the bottom of the prepared baking dish.
Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon
1 cup of the remaining sauce over the eggplant and sprinkle with half of the
mozzarella cheese. Add a layer of the remaining eggplant slices and top with
the remaining sauce, mozzarella, and Parmesan. Bake, uncovered, until the sauce
bubbles and the top is golden, 15 to 20 minutes.
EGGPLANT-COUSCOUS ROLLS
This meatless entrée has an ample amount of protein from
the couscous and feta cheese. Whole-wheat couscous has a nutty flavour and,
like regular couscous, requires no actual cooking, just five minutes to plump
in hot water.
2 eggplants, (1 lb each), ends trimmed
4 tsp (20 mL) extra-virgin olive oil, divided
9 ripe plum tomatoes, (1 1/4 pounds’ total)
1 1/2 cups (360 mL) water
1 cup (240 mL) whole-wheat couscous
1/2 tsp (2.5 mL) dried thyme
1/2 tsp (2.5 mL) salt
3/4 cup (180 mL) crumbled feta cheese, plus 2 tablespoons
for garnish
2 tbsp (30 mL) chopped fresh mint
freshly ground pepper, to taste
Preheat oven to 425°F. Coat 2 baking sheets with cooking
spray. Standing eggplants on end, remove a thin slice of skin
from two opposite sides and discard. Cut eggplants lengthwise into
1/3-inch-thick slices. Brush both sides of the slices with 2 teaspoons oil and
arrange in a single layer on the baking sheets. Cut tomatoes in half lengthwise
and remove seeds. Place them, cut-side down, in the remaining space on the
baking sheets.
Bake the vegetables for 10 minutes. Turn eggplant slices
over and bake until the eggplant is lightly browned and tender and the tomato
skins are blistered, 10 to 15 minutes longer.
Meanwhile, bring water to a boil in a medium saucepan.
Stir in couscous, thyme, salt and 1 teaspoon oil. Remove from the heat, cover
and let stand until the water is absorbed, 5 minutes. Uncover and let cool for
15 minutes. Stir in the feta, mint and pepper with a fork. Coat a 9” x 13”
baking dish with cooking spray. Put some of the couscous mixture in the center
of each eggplant slice. Roll up the eggplant slices firmly around the filling
and place, seam-side down, in the prepared dish. Cover with foil; bake for 15
minutes.
Meanwhile, peel the skin away from the roasted tomatoes
and put them in a small saucepan. Mash with a fork and add the remaining 1
teaspoon oil, salt and pepper. Heat gently over low heat. To serve, spoon the
tomato sauce over the eggplant rolls and sprinkle with the remaining 2
tablespoons of feta cheese.
Chlorogenic acid is a plant
compound that is known for its high antioxidant activity. Researchers at the
U.S. Department of Agriculture's Agricultural Research Service found
chlorogenic acid to be the dominant antioxidant compound in eggplant. This is
significant because chlorogenic acid has the capacity to fight free radicals,
and is also able to lower LDL (bad cholesterol). Chlorogenic acid is also
antimutagenic, which means it can protect cells from mutating into cancer cells
– it’s antiviral as well.
Nasunin
is an antioxidant compound found in the peels of eggplant. The August 10, 2005
issue of the "Journal of Agricultural and Food Chemistry" reports
that a study shows the nasunin in eggplant has antiangiogenic abilities. The
Cancer Center at the Angiogenesis Foundation explains that when something is
angiogenic, it stimulates new growth of blood vessels and blood supply. While
that sounds like it could be a good thing, when it comes to cancer, it is not.
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 quickly. Nasunin in eggplant
has the ability to prevent angiogenesis from occurring.
Eggplant is also an excellent source of dietary fibre,
which can help protect against colon cancer and keeps the digestive system regular.
Eggplant contains vitamin A (in the form of beta-carotene), B vitamins, folate
and vitamin C, as well as potassium, magnesium, calcium, and phosphorous. With
no fat, six carbs and 27 calories in a 1-cup serving, eggplant makes an
excellent addition to any diet.
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