Enjoy this Roasted Garlic and Eggplant Spread While Improving Circulation, Blood Pressure, and Stress
By Kat Gal
Did you know that the plant known as aubergine in England is what we Americans call eggplant? Pretty wild how not only the pronunciation of English words but the actual words themselves can change depending on the country you’re in.
But let’s drop grammar – time to jump into nutrition!
Eggplant is a powerful nightshade vegetable that is seasonal in the fall.
There are a variety of eggplant types and colors. The most common ones found in the U.S. are:
- Regular: The most common in the U.S., big and fat, near-black dark purple color
- Sicilian: Big and fat, similar to the regular, but with lighter purple and white stripes
- Italian: Longer than the regular variety, but also dark purple
- White: Bigger, fat and completely white
- Indian/Baby: Very small, dark purple
- Japanese: Longer, smaller, dark purple
- Chinese: Long, cylinder shape, medium purple color
Eggplants have numerous health benefits:
1. Eggplants are high in iron, calcium and other minerals that are essential to your body.
2. They contain essential phytonutrients that help to improve blood circulation.
3. They provide necessary fiber, protecting your digestive tract and may prevent colon cancer.
4. They are low in calories with only 35 calories per cup. Yet, their high fiber content will keep you feeling full.
5. Eggplants can lower bad cholesterol.
6. They are high in bioflavonoids, which control high blood pressure and relieve stress.
7. Eggplants may prevent blood clots when consumed regularly due to their vitamin K content.
8. Eggplants help with managing diabetes due to their low soluble carbohydrate and high fiber content.
9. Eggplants are great grilled, baked, roasted and stewed, as well as in the popular eggplant parmigiana.
To put a twist to eggplants, I want to introduce you to this delicious roasted eggplant spread you will fall in LOVE with – you won’t be able to stop eating it!
Roasted Eggplant Spread Recipe
- 1 medium eggplant
- 2 red bell peppers
- 1 green bell pepper
- 2 cherry tomatoes
- ½ onion, peeled
- 1 clove of garlic, minced
- 1 tsp Himalayan sea salt
- 1 tsp ground black pepper
- 1 tbsp of olive oil (you may use coconut oil)
- 1 tsp tahini
- Cut the eggplant, bell peppers, tomatoes and onions into 1-inch cubes.
- Toss them in a bowl with the garlic, salt, pepper and oil.
- Spread them equally on a baking sheet. Roast for about 40 – 50 minutes at 350F until lightly browned and soft. Toss it a few times while baking.
- Once done, cool slightly. Then add it to your food processor along with the tahini. Pulse it several times until achieved a desired chunky spread texture.
- Taste it and add more salt or pepper if desired.
- Enjoy it with vegetable sticks, raw crackers, in lettuce wraps, on tortilla with veggies or on multigrain bread.
Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
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