Victorious Veggies – Eggplant
September is “Fruits and Veggies – More Matters” month. Therefore, this blog will take time each week this month to feature different fruits or vegetables, which feature essential vitamins, minerals and fiber we need to supplement an active lifestyle and keep our bodies and minds healthy. I’ll be the first to admit that it can be difficult to work in adequate servings of fruits or vegetables into our diets, especially for people always on the go. It takes a lot of commitment, and sometimes a little creativity, but the results are definitely worth it. Whether your goal is to lose weight, increase athletic performance or just feel better – fruits and vegetables have the nutrients needed to keep you going.
We’ll start with one of the most versatile fruits, though it is frequently mistaken for a vegetable – the eggplant! Eggplant is actually a berry, but like most vegetables, it is naturally low in calories and has no fat. Eggplant is a good source of fiber, potassium, iron and protein. Dietary fiber in eggplant helps lower blood sugar and cholesterol levels. Most importantly, it is delicious and can be used in a variety of dishes.
An eggplant is comprised of almost 95 percent water and is considered a “nutrient dense” food. This means, they help you feel full, ultimately preventing over-eating. Another important factor to note is the low sodium levels in eggplant. Low sodium diets can help control blood pressure levels and lower fluid retention.
With the cooler weather this week, families are firing up their grills and spending more time outdoors. Grilled eggplant is fairly inexpensive and easy, and makes a great addition to your family’s evening meal. Here is a great, simple recipe we often use. All you need is:
1 large eggplant
3-4 Tablespoons of Olive Oil
2-3 Tablespoons of Balsamic Vinegar
Finely minced garlic – about 2 cloves
1 pinch of thyme, basil, dill, and oregano
1 pinch of salt and pepper
Heat the grill. Once the grill is hot, slice eggplant about ½ inch thick. In a small bowl, whisk the olive oil, balsamic vinegar, herbs, salt and pepper. Brush both sides of eggplant slices with mixture.
Place eggplant on the hot grill and grill for about 15 to 20 minutes. Turn eggplant slices once.
This makes a great and healthy addition to a meal of grilled chicken breast or any other bar-b-que creation. For more eggplant ideas, check out the CDC’s fruit and vegetable recipe guide here. Happy grilling!
