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What to do With Eggplant?

by Therese Patterson, NC

Trying to eat from the rainbow but not sure what to do with eggplant?  Here is a great tasting way to get your “purples” and “reds” – elegant enough to serve your vegetarian friends as well:

Ingredients:

1 medium raw eggplant

2 large egg white(s), lightly beaten

1 1/2 cup(s) homemade marinara (preferably) or pizza sauce

1/3 cup(s) wholewheat bread crumbs

1 tsp Italian seasoning

1/2 tsp dried oregano

1/2 cup(s)Parmesan cheese, shredded (can be made vegan by using almond cheese)

Olive oil or cooking spray to coat casserole dish

Directions:

• Cut eggplant in ¼” slices, lay each slice out and sprinkle with salt (to remove excess water)-leave out for 15 minutes and then pat dry.
• Coat eggplant with egg wash, sprinkle with Italian seasoning and dried oregano and dip in a some wholewheat bread crumbs.
• Roast in oven at 425 for about 25 minutes (turning half way through). Remove from oven.
• Layer roasted eggplant slices in small casserole dish (coated with olive oil). Cover eggplant slices with pizza sauce or marinara (whatever you have on hand) and then a light layer of shredded parmesan. Repeat and alternate layers finishing with cheese on top.
• Bake on 425 for 10-15 minutes Broil on low for about 5 minutes until cheese is melted golden – yummo!

Spaghetti Squash with Ground Turkey Tomato Sauce

Ingredients:

• 1 spaghetti squash, halved lengthwise
• 1 package lean ground turkey
• Spike seasoning to taste
• 1 jar Newman's Own Sockarooni Sauce
• 2 cups organic mixed salad greens
• 1 teaspoon organic olive oil
• 1 teaspoon balsamic vinegar
• dash each salt and pepper

Directions:

Preheat the oven to 350 degrees Farenheit. Fill a shallow baking dish with about 2 inches of water. Place the squash halves face down in the dish and bake about 25 minutes. After cooling, use a fork to discard the seeds and loosen the spaghetti strands. Place the squash in a large bowl and set aside. Brown the ground turkey in a  small pan while adding the  Spike seasoning to taste. Heat the Sockarooni Sauce in a large pot and  add the turkey. Spoon the meat sauce over the spaghetti squash and serve with salad greens topped with olive oil, balsamic vinegar, and salt and pepper.

Source: This recipe comes from naturopathic physician, Dr. Walter Crinnion's book, Clean, Green & Lean.

Lentil Stuffed Pumpkins

 

INGREDIENTS:

• 1/2 cup brown lentils
• 1 1/2 cups water 
• 1/2 cup brown rice
• 1 1/2 cups vegetable, or chicken stock 
• 1 bay leaf
• 4 baby nugget pumpkins
• 3/4 cup sliced mushrooms
• 1 stalk celery, chopped finely
• 2 tablespoons snipped dill
• 3/4 cup cottage cheese
• 1 slice whole-wheat bread, made into crumbs
• 1 tablespoon Parmesan cheese, grated
• 1 teaspoon paprika

DIRECTIONS:

1. Soak lentils in water for 1 hour. Drain, rinse and drain again. 
2. Place lentils, rice, chicken stock and bay leaf in saucepan, bring to the boil, cover and simmer for 30 to 35 minutes (water should be absorbed). Remove bay leaf. 
3. While lentils are cooking, pierce pumpkins in several places with a sharp skewer and bake in a moderate oven for 25 minutes. 
4. Remove from oven, cut lid from top and scoop out seeds. 
5. Combine cooked lentils, mushrooms, celery, dill and cottage cheese. Use this mixture to fill pumpkins. 
6. Combine breadcrumbs, cheese and paprika, sprinkle on top of pumpkins. 
7. Bake in a moderate oven (350ºF) for 25 minutes. 
8. Serve with a green salad or steamed green vegetables.

All Natural Catsup

INGREDIENTS:

• 4 cups vine-ripened fresh tomatoes, diced
• 1 small sweet onion, diced
• 1/4 teaspoon crushed garlic
• 1/2 sweet red bell pepper, diced
• 1 whole bay leaf
• 1/2 Granny Smith apple, peeled, cored, and diced
• 1/2 teaspoon allspice
• 1/2 teaspoon ground mace
• 1/2 cinnamon stick
• 1 tablespoon black peppercorns
• 1/2 teaspoon celery seed
• 1/2 cup lemon juice
• 1/8 teaspoon cayenne pepper

DIRECTIONS:

1. Into a 4-quart saucepan, place the tomatoes, onion, garlic, pepper, bay leaf, and apple. 
2. In a small cloth spice bag, put the allspice, mace, cinnamon stick, peppercorns, and celery seed, and place into the tomato mixture.
3. Bring to a boil, and cook until reduced by half, stirring frequently.
4. Remove spice bag and bay leaf.
5. Puree in a food processor until well blended.
6. Return to the saucepan and add lemon juice and cayenne pepper.
7. Continue cooking until catsup reaches a thick, spreadable consistency.
8. Stir frequently, and watch for sticking and scorching as it thickens. 
9. Refrigerate or freeze in a well-sealed container.

Yields about 2 cups.

Recipe from The Paleo Diet For Athletes.

Tofu Veggie Wrap

INGREDIENTS:

• 6 ounces firm tofu, divided into 3-ounce portions
• tamari (wheat-free soy sauce) to taste
• 4 corn tortillas
• 4 tablespoons gluten-free hummus
• 1/4 cup organic bell pepper, sliced
• 1/4 cup organic mixed greens
• 1/4 cup tomatoes, diced
• 1/4 cup parsley, chopped fine
• 1/4 cup organic plain yogurt

DIRECTIONS:

1. Preheat the oven to 325 degrees. 
2. Place the tofu in a small baking dish and drizzle with the tamari, saturating the tofu. Cook for about 15 minutes.
3. Place two corn tortillas overlapping on each of two plates.
4. Spread the hummus over the tortillas and add the cooked tofu on top.
5. Top the tortillas with the bell pepper, mixed greens, tomatoes, and parsley. 
6. Drizzle the yogurt over the vegetables and roll into wraps.

Recipe from Clean, Green and Lean.

 

Turmeric Rice

INGREDIENTS:

• 3 cups brown rice
• water
• 2 teaspoons turmeric
• 1 cup raisins
• 1/2 (15 ounce) can garbanzo beans or 1 cup pre-cooked garbanzo beans 

DIRECTIONS:

1. Add brown rice to a rice cooker.
2. Fill rice cooker with water to the 4 cup mark for al dente, plus a little more water for the raisins to absorb. (Also, add a little more water if you like soft, sticky rice.)
3. Stir in turmeric, followed by raisins and garbanzo beans.
4. Cook according to rice cooker instructions.

Yields 10 servings

 

Savory Steamed Mussels

INGREDIENTS:

• 1 lb. fresh mussels in shells
• 1/2 cup water
• 1 clove garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dill
• 1 tablespoon fresh lemon juice
• 1/2 cup dry white wine

DIRECTIONS:

1. Steam mussels in water until shells open. While mussels are steaming, sautee garlic in olive oil.
   
2. Add dill, lemon juice, and wine. 
3. Simmer for three minutes.
4. When mussels are open, put on serving plate and pour mixture over each.

Yields 2 servings.

Recipe from The Paleo Diet.
 

Cactus Salsa

Nopal cactus is known to help with high blood sugar, cardiovascular inflammation, gastrointestinal disorders and more.

INGREDIENTS:

• 1 yellow pepper, seeded and sliced
• 9 oz. nopales (cactus paddles)
• 3 spring onions (scallions)
• 3 garlic cloves, peeled
• 1/2 red onion
• 4 oz. fresh tomatillos
• 1/2 teaspoon salt
• 2/3 cup cider vinegar

DIRECTIONS:

1. Carefully remove the thorns from the nopales. Wearing gloves or holding each cactus paddle in turn with kitchen tongs, cut off the bumps that contain the thorns with a sharp knife.
2. Cut off and discard the thick base from each cactus paddle. Rinse the paddles well and cut them into strips, then cut the strips into small pieces.
3. Bring a large pan of lightly salted water to a boil. Add the cactus paddle pieces, spring onions and garlic. Boil for 10-15 minutes, until the paddle pieces are just tender.
4. Drain the mixture in a colander, rinse under cold running water to remove any remaining stickiness, then drain again. Discard the spring onions and garlic.
5. Chop the red onion, yellow pepper and the tomatillos finely. Place in a bowl and add the cactus.
6. Spoon the mixture into a preserving jar, add the salt, pour in the vinegar and seal. Chill for at least a day, turning the jar occasionally to ensure that the nopales are marinated. The salsa will keep in the refrigerator for 10 days.

Yields 4 servings.

Shrimp Stir-Fry

INGREDIENTS:

• 2 teaspoons extra-virgin olive oil
• 1/4 cup chicken broth
• 4 oz. raw shrimp
• 1/4 cup each raw, sliced carrots, broccoli, water chestnuts and bell pepper
• 1/4 cup dry, quick-cooking brown rice (makes 1 cup cooked)
• 1 tablespoon each black olives and golden raisins

DIRECTIONS:

1. Heat oil and chicken broth in a large skillet. Add shrimp and cook for 1 or 2 minutes or until they turn pink; remove and keep warm.
2. Add vegetables and cook for 2 or 3 minutes until tender-crisp. 
3. Cook rice according to package directions. Drain and toss with olives and raisins.

Yields 1 serving

Nutrition: Per serving: 500 calories, 30g protein, 65g carbs, 14g fat, 2g saturated fat, 7g fiber

Recipe from Maximum Fitness Magazine. September/October 2010.

Stuffed Zucchini

INGREDIENTS:

• 1 tablespoon olive or canola oil
• 1 red onion, chopped
• 2 cloves garlic, minced
• 1 pound very lean ground beef
• 1 teaspoon black pepper
• 1 teaspoon cayenne pepper
• 1 teaspoon cumin
• 6 medium tomatoes, diced
• 1/2 cup sliced black olives soaked in water for 30 minutes to remove salt
• 1 very large or 2 large zucchini squashes cut in half lengthwise
• 1 tablespoon flaxseed oil

DIRECTIONS:

1. In heavy skillet, heat oil and saute onion and garlic until browned. Add ground beef, black and cayenne peppers, and cumin. Cook on low heat, stirring constantly, until meat is thoroughly browned.
2. Spoon meat, onions, and garlic into a bowl and mix with tomatoes and olives. Scrape seeds from zucchini halves to form a cavity and then rub with flaxseed oil. 
3. Fill cavity with meat mixture and bake in a covered dish coated with flaxseed oil and a little water at 350 degrees for twenty to thirty minutes or until the zucchini is tender.

Yields 4 servings.

Recipe from Loren Cordain, PhD, The Paleo Diet.