Veggie of the Month- Eggplant

STORAGE: Eggplant is temperature sensitive, particularly when the temp drops below 50 degrees. It is best stored in a cool, dry place for 1-2 days, otherwise they are best stored in the warmest part of your refrigerator (above 45 degrees) and used within 3 days. Do not store near bananas, tomatoes, melons, apples and potatoes.

PREPARATION: The entire eggplant can be eaten. The skin can have a bitter taste, so many people prefer to peel the skin off. Eggplants absorb liquids very easily when cooking. Before cooking the eggplant, “sweat” it by washing the eggplant with cool water, removing the stems and cutting the eggplant into desired size and shape. Then, sprinkle with salt and allow it to rest for 30 minutes. This will pull out some of its water content making it absorb less of the liquid it is cooked with, as well as making the eggplant more tender and less bitter. Rinsing the eggplant after “sweating” will remove most of the salt.

COOKING METHODS: Eggplant’s flavor is best when baked, roasted, or steamed. It can be eaten raw but the bitter taste will be stronger.

TIPS FOR USE: Pureed roasted eggplant helps make homemade baba ghanoush, when mixed with garlic, tahini, lemon juice, and olive oil. It is best used as a dip for vegetables or as a sandwich filling. Try mixing cubed, baked eggplant with grilled peppers, onions, lentils, garlic, and balsamic vinaigrette for a fresh side dish.

One cup of raw eggplant cubes contains about 20 calories and 2.4 grams of fiber. Eggplant provides manganese, Vitamin K, vitamin C, vitamin B6, niacin, copper, small amounts of potassium, and magnesium.

Tomato Eggplant Zucchini Bake

Makes 6 servings

Ingredients

• 3 medium zucchini
• 1 medium eggplant
• 1 pint cherry tomatoes
• 1 TBSP extra-virgin olive oil
• 4 large cloves garlic, minced
• 1/4 tsp kosher salt
• 1/4 tsp ground black pepper
• 2/3 c freshly grated Parmesan cheese, divided
• 1/4 c chopped fresh basil, divided
• 1/4 c chopped fresh parsley, divided

Instructions

1. Cut the eggplant into 1/4-inch thick rounds. Spread the slices on paper towels, then lightly sprinkle them with salt. Let sit 10 minutes. Pat the slices dry with additional paper towels.
2. Preheat the oven to 350 degrees F.
3. Lightly grease a deep 9×9-inch baking dish or similar 3 1/2-quart casserole dish with nonstick spray.
4. Quarter the zucchini, then cut into 1/2-inch slices and place in a large mixing bowl
5. Stack the eggplant rounds and cut into roughly 3/4-inch pieces. Add to the bowl with the zucchini.
6. Halve the cherry tomatoes and add them to the bowl.
7. Drizzle the cut vegetables with the olive oil, then add the garlic, salt, pepper, 1/3 cup of the Parmesan cheese, and half of the basil and parsley. Toss gently to combine.
8. Transfer the vegetables to the prepared baking dish. Bake for 25 minutes
9. Cover the pan with aluminum foil, then continue baking for 10 to 20 additional minutes, until the vegetables are tender.
10. Sprinkle with the remaining Parmesan cheese, basil, and parsley. Serve warm.

Nutritional Info: Calories: 119, Fat: 6g, Sodium: 225 mg, Carbs: 10g, Fiber: 4g, Protein: 9g

Recipe adapted from: www.wellplated.com/tomato-egglant-zucchini-bake

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