Astonishing Health Benefits of Eggplants

Sometimes, you can look for ingredients to make nutrient-dense dishes.  You will find some great options. Some of them are common foods you may be using, but you do not know how to cook them or take advantage of their beneficial characteristics.

Eggplants are among these alternatives, as they are a rich source of vitamins and minerals. Plus, they taste blank and are easy to cook. It is a good idea to include them in your daily eating plan.

What are eggplants?

They are called eggplants in North America, aubergine in Europe, and brinjal in Asia. Eggplants are considered vegetables, but they are indeed fruits because they grow from a blooming plant and have seeds. They belong to the nightshade family of plants like tomatoes, potatoes, and peppers.

This vegetable contains low content of saturated fat, cholesterol, and sodium. Eggplants are a reliable source of Copper, Fiber, Manganese, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Thiamin, Vitamin B6, Vitamin C, and Vitamin K.

Types of eggplants

You may only know about the globe dark purple eggplant type (this is the American eggplant). But if you take a closer look in your grocery store, you will find various nutritious vegetables.

There are more than 2,000 varieties of this vegetable. They come in different colors, shapes, and sizes. Some of the most common types include:

• Chinese eggplant: It is long with curved ends, and its color varies from bright to deep purple.
• Fairy-tale eggplant: They are long with white and purple stripes.
• Graffiti eggplant: Or zebra eggplant is long, purple with white stripes.
• Indian eggplant: It is a tiny eggplant with a round shape and dark purple color.
• Japanese eggplant: It is long, thin, and light purple.
• Little green eggplant: it is small, short, and green.
• Thai eggplant is small, round, and green with white or yellow shades.
• White eggplant: It has a globe shape but a bright white color.

Health benefits of eggplants

The nutrient content of eggplants helps maintain a balanced diet, with multiple health benefits.

Some of these beneficial advantages include the following:

• The high fiber content helps improve gastrointestinal health. The fiber content also reduces the amount of cholesterol the body absorbs, improving heart health.
• Iron and calcium can reduce osteoporosis and increase bone density. It is also an excellent way to combat anemia.
• Phytonutrients increase blood flow throughout the body and to the brain, aiming at the development of mental health.
• The high content of antioxidants protects the body from damage caused by free radicals, which cause chronic diseases.
• The content of polyphenols helps to better process sugar, particularly helpful in the case of diabetes.

Cooking eggplants

Eggplants’ versatility makes it possible to create countless dishes. They are easy to cook and can be paired with different ingredients. The most common ways of cooking eggplants are frying, sautéing, broiling, roasting, baking, steaming, and grilling.

They serve as a meat substitute because of the texture of their flesh and work as a pasta alternative in pastiches or lasagnas. They are perfect for stuffing and making rolls like in this recipe minuterice.com/recipes/rice-stuffed-eggplant-parmesan/

Other ways of enjoying the nutrients and flavorsome of eggplants include:

Eggplant Parmesan Rolls

Ingredients (4 servings):

• 4 tablespoons of olive oil.
• 2 sliced lengthwise large eggplants.
• Salt and black pepper to taste.
• 1 ½ cups of marinara sauce.
• 2 large eggs.
• 2 cups of ricotta.
• 2 teaspoons of dried oregano.
• 2 cups of grated mozzarella.
• ½ cup of grated Parmesan.

Preparation:

1. Preheat the oven to 450° F.
2. Add the olive oil to a baking tray. Place the sliced eggplants in the baking tray.
3. Toss more oil, salt, and pepper all over the eggplants.
4. Bake them for 10 minutes. Then, rotate the eggplants until they are soft and brown. Cook for ten more minutes. Set aside.
5. In another baking tray, pour the marinara sauce. Reserve for the rolls.
6. Combine the eggs, ricotta, oregano, mozzarella, salt, and pepper in a bowl.
7. Take a slice of cooked eggplant, add this mixture on one end, and roll it. Place this roll in the baking tray with marinara sauce. Do the same with the rest of the sliced eggplants.
8. Put extra marinara sauce, mozzarella cheese, and Parmesan at the top of the rolls.
9. Bake for 25 minutes.
10. Let the rolls cool before serving.