Eggplant is probably the least-loved member of the nightshade family. While tomatoes, peppers, and chili peppers are frequently used in recipes and have many health benefits, eggplant is often left unused. Fortunately, we’re rediscovering the wonderful properties of eggplant. This veggie has several health benefits and when cooked with the right spices, it can be a tasty addition to any meal. With this article we will explore everything you need to know about eggplant: its nutritional value, health benefits, how to select it at the store, and most importantly – how to cook it so that you enjoy it!

Nutrition Facts:

There are many varieties of eggplant, and they vary in color, shape, size and nutritional content. The most common varieties are the black ones, the white ones, and the purple ones. Let’s take a look at the nutrition facts of these varieties: The Black Eggplant - The black variety is the richest in anthocyanin, which is a powerful antioxidant. Therefore, it has the highest nutritional value. In 100 grams of black eggplant, you’ll find about 4 grams of fiber, which is about 14% of your daily recommended intake. Black eggplants are also a good source of Vitamin C, Vitamin B6, Potassium, Manganese and Iron. The White Eggplant - The white variety is a bit less nutritious than the black one. It has about 3 grams of fiber in 100 grams, about half of the amount in the black variety. The white variety has slightly more Vitamin C and Potassium than the black one. The Purple Eggplant - The purple variety is the least nutritious variety, but it’s still better than many veggies. In 100 grams of purple eggplant, you’ll find 2 grams of fiber, 10% of your daily recommended intake. The purple variety has slightly more Vitamin C and Potassium, and a bit less Iron and Manganese than the black variety.
Reference

Health Benefits of Eggplant:

There are several health benefits of eggplant, and a few of them are mentioned below. Eggplants are a good source of Folate, a B vitamin that is important for a healthy heart. Folate also plays an important role in preventing cognitive decline and depression. Eggplants are high in Potassium, an essential electrolyte that is needed for heart function. Eggplants are high in Vitamin C, a powerful antioxidant that is important for immune function and prevention of various diseases. Vitamin C also plays a role in collagen production, which keeps the skin and joints healthy. Eggplants are high in Dietary Fiber, which lowers cholesterol, helps maintain a healthy gut, and prevents several diseases. Dietary Fiber is also important for maintaining a healthy weight.
Reference

How to Select and Store Eggplant:

When you’re in the market for choosing eggplants, look for firm ones that don’t have any visible cracks or bruises. Smaller eggplants are often better than larger ones, as they tend to be less bitter. Eggplants are best stored in a paper bag in a refrigerator, where they will last up to 2 weeks. When you bring your eggplant home, it’s a good idea to let it sit at room temperature for 30 minutes before you start cooking it. This will help reduce the amount of bitterness in the eggplant. Now that you’ve selected your eggplant, you should know how to store it properly. The best way to store eggplants is to leave them in a paper bag in a dark and cool place, such as the refrigerator. Although, you can also store the eggplant unpeeled in a sealed plastic bag in the crisper drawer of your refrigerator. You should use the eggplant within a week after purchasing it.

3 Simple Steps to Cooking Eggplant:

You can enjoy various dishes and even desserts using eggplant as a main ingredient. But in order to make it taste good, you have to cook it correctly. So, here are the 3 simple steps to cooking eggplant. First, you have to slice the eggplant and remove the skin. You can do this by cutting the eggplant in half, and then slicing it width-wise. Once you’ve peeled the skin, dice the eggplant and place it in a colander. Sprinkle eggplant cubes with salt, and let them sit for at least 30 minutes to extract excess water. This will make your eggplant absorb less oil while frying, and will also reduce the bitterness in it. Next, you have to cook the eggplant properly. There are several ways to do this, such as roasting, grilling, or baking the eggplant.

Recipes with Eggplant:

There are many ways you can use eggplant in your dishes, but here are some of the most popular ones. Ratatouille - This is a French vegetable stew that’s usually made with eggplant, onions, tomatoes, peppers, and herbs. The traditional recipe is usually made with olive oil, but you can also use other healthy oils like coconut or avocado oil. Baba ganoush - This is a Middle Eastern eggplant dish that’s usually served as a dip. It’s usually made with roasted eggplant blended with tahini, garlic, lemon, and extra-virgin olive oil. Eggplant Parmesan - This Italian dish is usually made with eggplant slices, tomato sauce, parmesan, and mozzarella. You can make it healthier by using whole wheat pasta and using olive oil for the sauce.

Conclusion:

Eggplants are popularly known for their purple skin, but there are many other varieties that you can try. This veggie is packed with nutrients and brings a variety of flavors to any dish. You’ll find eggplants at any season, so you can use them throughout the year. These veggies are easy to cook and they can be used in many different recipes. There’s a lot to love about eggplants, and once you discover their amazing properties, you’ll want to include them in your meals as often as possible. And if you follow these tips, you can do just that!

Reference:
https://en.m.wikipedia.org/wiki/Eggplant
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/nutrients
https://www.healthline.com/nutrition/eggplant-benefits#TOC_TITLE_HDR_2
https://www.webmd.com/food-recipes/eggplant-health-benefits
https://www.bhg.com/recipes/how-to/cooking-basics/how-to-cook-eggplant/

---