Nutrition Corner: Eggplant from the market – The Sunday Dispatch
Nutrition Corner Mary Ehret –
Local farmers markets are in full swing. Buying fresh produce at the market is a great way to introduce new veggies to your family.
Research has shown that vegetables may prevent cancer and promote a healthy weight. Vegetables are also high in fiber, phytochemicals, vitamins and minerals. Now is the time to try an unfamiliar vegetable. What about eggplant?
USDA recommends adults to eat between 2 ½ cups (women) and 3 cups (men) of vegetables every day. Children ages 4 to 8 years old need to eat 1 and 1/2 cups of vegetables every day.
Looking at one week’s worth of vegetables, we should also be eating a variety of vegetables. A variety means those vegetables who are dark green, orange and red in color, dried beans and peas, “other” and starchy (corn, green peas and potatoes). It is important to note that children age 4-8 should not be eating more than 3 and ½ cups of starchy vegetables in a week.
Other vegetables like eggplant, mushrooms, onions, cabbage, and green beans make up their own group. Vegetables are grouped together according to the nutrients they contain. These nutrients are just different from the “other” group.
Eggplant fits into the “other” vegetable category. Adults need to eat 4 to 5 cups of vegetables from the “other” category over the course of one week. It not that they are less nutritious, it is that their nutrients are varied.
Eggplant is low in calories, high in fiber. For one-half cup, it has only 10 calories. It also is high in potassium and folate. Eggplant is available all year. Choose those with smooth shinny skins. Peel the skin of larger eggplant. Leave the skin on for the younger ones.
Store eggplant unwashed and uncut in a plastic bag in the refrigerator for up to one week.
It can be roasted, stir fried, added to stews or baked. Next time you get the grill out, try grilling by following this recipe. For another recipe visit https://extension.psu.edu/eggplant. Enjoy!
Grilled Eggplant and Tomato Sandwiches
1 medium eggplant cut into ½ inch slices
1 Tbsp. salt
1 ½ Tbsp. olive oil
2 cloves garlic, crushed
3 Tbsp minced basil
8 slices whole grain bread or pita
4 medium ripe tomatoes
Pepper
½ cup crumbled Feta cheese (optional)
Combine olive oil and garlic. Brush each slice. Grill over medium high heat or broil. When soft, remove and sprinkle with basil.
Slice tomatoes, season with pepper. Arrange tomatoes and eggplant on bread. Add feta if desire. Top with second slice of bread. Enjoy. Serves 4.
Nutrition Corner Mary Ehret
Mary R. Ehret, M.S.,R.D.,L.D.N., is the Nutrition Links Supervisor in Lackawanna, Luzerne, Monroe, Carbon, Schuylkill, Sullivan and Bradford Counties for the Penn State Extension.
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