Eggplant ~ Super Vegetables

The Spanish nicknamed this veggie "the apple of love".

As it does keep the heart healthy.

So there may be something to that saying.

It's also called aubergine, and in Ital it is known as melanzana.

This amazing super vegetable contains anthocyanins and phenolic compounds.

Which protect your body from free radicals that cause aging.

As well, the fiber in this super vegetable lowers cholesterol by preventing its absorption in the intestines.

Another great thing about this veggie is that because it's so fibrous.

It works like a sponge.

Soaking up any flavors that it's combined with.

Because of its texture it makes a great substitute for meat in many recipes.

And it's naturally low in long as you don't fry it in oil.

Deep-fried, it can absorb up to four times more fat than french-fried potatoes.

That's a whopping 83 grams of fat in 70 seconds, or 700 extra calories.

That's like taking this healthy diet food and making it, calorie-wise, equivalent to eating an extra-large hamburger with bacon!

Stick to baking, roasting, grilling, broiling, and steaming for maximum health effects.

Health Benefits;

Eggplant increases satiety and absorbs fat.

It is extremely high in a type of viscous fiber that has the ability to bind to fat and create a feeling of fullness.

With just 20 calories per cup cubed.

This makes this particular super vegetable an amazing addition to any weight-loss regimen!

It's also high in the amino acid GABA.

GABA (gama-aminobutyric acid) is an amino acid that has the ability to reduce anxiety.

Improve sleep, and quiet a racing mind.

This makes this super veggie a perfect relaxation food.

The skin contains high-powered antioxidants.

It contains a specific antioxidant called nasunin.

Nasunin protects against premature aging, cardiovascular disease, and the physical effects of emotional stress.

It's a great source of potassium.

Potassium has always been necessary for maintaining a healthy blood pressure.

But has now been shown to help prevent gum disease as well.

Potassium is a key component in fighting inflammation of the gums and arteries.

The extracts are traditionally used to lower cholesterol.

Eggplant extract stimulates bile production and allows for increased metabolism and elimination of cholesterol from the system.

These extracts are considered an ethnomedicine because of their traditional uses in the treatment of high cholesterol.

1. Contains Iron and Calcium

The iron and calcium in eggplant are essential to the body.

Grilling or baking can provide us with these essential vitamins and makes it a wonderful addition to any meal.

Try to add eggplant to dishes such as pizza and spaghetti so your kids can also enjoy the benefits of this wonderful vegetable.

2. Nourishes the Brain and Improves Circulation

Eggplant contains many phytonutrients that improve the blood flow in the body.

Especially the blood flow to the brain.

But remember these materials are found in the eggplant’s peel.

These are actually substances that give the plant its color and taste.

So the more beautiful the eggplant, the healthier it is for you

3. Prevents Colon Cancer

Eggplant is an excellent source of dietary fiber that helps the digestive system and the gut in particular.

Eating high-quality veg will keep your digestive system functioning properly.

Protect you from constipation.

Help your body take advantage of most of the food you eat and may protect your colon from cancer.

4. Perfect for Dieting

This vegetable contains very few calories and it contains no fat.

And the amount of dietary fiber in it can help to create a sense of satiety.

As long as you are meticulous about preparing it in a healthy and correct way, it can be every dieter’s best friend.

5. Nutritious and Recommended for Diabetics

For centuries, many cultures have used it to control the symptoms of diabetes.

And recent studies confirm their ability to play this role.

This is due to its high fiber content and its low amount of soluble carbohydrates.

6. Reduces Cholesterol

Eggplant plays an important role in maintaining our heart and blood systems.

Studies conducted in France over the past 10 years have shown that this vegetable reduces the amount of bad cholesterol in the body.

But this effect only occurs if cooked at a temperature not exceeding 200 degrees

7. Maintains Normal Blood Pressure

In addition to its effect on bad cholesterol in the body, the eggplant also protects our heart in other ways.

The peel and flesh are filled with important flavonoids that can maintain normal blood pressure and relieve stress.

8. Strengthens Blood Vessels

Regular consumption helps prevent blockages in the blood vessels.

Thanks to the high content of vitamin K that strengthens blood vessels in the body.

9. Protects Against Diseases

They contain high amounts of antioxidants that protect against heart disease.

Which affect the coronary blood vessels that nourish the heart.

Add this to all the other positive effects that eggplant has on the blood vessels.

Its ability to protect you from a wide range of other diseases.

And you’ve got a treasure of health at the tips of your fingers!

And if you're wondering how to incorporate this vegetable into your diet, might we suggest;

Eggplant Parmesan

This super vegetable is known to be versatile.

But have you ever thought of using it as a great alternative to traditional pasta based lasagna?

With only 20 calories per cup, it is a low-cal alternative to beef or chicken.

Tip: Cut your veggie only when you're ready to use it, as they do perish quickly.

When cutting, avoid using a carbon steel knife, as carbon will turn the flesh black.

You'll want to use a stainless steel knife instead.


2 eggplants, peeled and cut crosswise into 1/4"-thick slices

1 c. (8 oz.) liquid egg substitute

1 1/2 c. plain dry bread crumbs

1 1/2 Tbs. dried Italian seasoning

1 jar (26 oz.) pasta sauce

2 c. (8 oz.) shredded low-fat mozzarella cheese

1/3 c. (1 1/2 oz.) grated Parmesan cheese

A few sprigs of coriander (to garnish)


Preheat the oven to 400°F.

Coat a 13" x 9" baking dish with nonstick spray.

Coat 2 baking sheets with nonstick spray.

Arrange the vegetable in a single layer on the prepared baking sheets.

Bake for 15 minutes, or until soft.

Meanwhile, pour your egg substitute into a shallow bowl.

In another shallow bowl, combine the bread crumbs and Italian seasoning.

Stir and blend.

One at a time, dip the vegetable slices into the egg substitute and then into the bread crumbs to coat both sides.

Return to the baking sheets.

Coat with non-stick spray.

Preheat the broiler.

Broil the eggplant 4" from the heat for 2 minutes, or until golden.

Turn the slices.

Coat with nonstick spray.

Broil for a couple minutes longer, or until golden.

Turn the oven back to 350°F.

Now, just as if you were preparing lasagna for the oven, spread one-third of the pasta sauce in the prepared baking dish.

Top with half of the veggie slices in a single layer.

Sprinkle with half of the mozzarella and half of the Parmesan.

Spread with another one-third of the sauce.

Top with the remaining veggie slices.

Spread with the remaining sauce.

Sprinkle with the remaining mozzarella and Parmesan.

Bake for 30 minutes, or until bubbly and the cheese has melted.

Nutritional Facts:

per serving

Calories 277.6

Fat 9.7 g.

Saturated Fat 4.2 g.

Sodium 864.1 mg.

Carbohydrates 30.1 g.

Total Sugars 4.2 g.

Dietary Fiber 6.3 g.

Protein 18.7 g.

Note: This veggie belongs to the nightshade family, which also includes tomatoes, sweet peppers, and potatoes.

People who suffer from arthritis may find they react to an alkaloid in nightshades that causes swelling and inflammation.

Check your sensitivity to nightshades by removing them from the diet and then reintroducing them while watching for symptoms.

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