Stefanie Sacks, Culinary Nutritionist and author of What the Fork Are You Eating? An Action Plan for Your Pantry and Plate talks about how small steps in changi…
By Katie Cavuto
Eggplants come in a variety of shapes and colors, ranging from the familiar deep purple to white. Regardless of color, they all have significant anti-cancer properties. They are rich in antioxidants and anti-inflammatory compounds. They also assist with detoxification and help promote cancer cell death. This week your mission is to try some eggplant in your diet. This easy hummus is a great way to do it!
That weepy, wilted eggplant that’s been hanging out in your fridge does have a purpose and it’s this Roasted Eggplant Hummus. A cross between a traditional hummus and baba ganoush, this simple to create dip is really delicious. The wilted eggplant and I are not strangers. For whatever reason, I buy eggplants with the best intentions and then they linger in the fridge until I can’t bare to look at it anymore. My solution has always been the same. Cut the eggplant in half and roast it. While you could enjoy the eggplant straight from the oven, I usually spoon out the “meat” and add it to a soup or dip, just like this.
Health Benefits of Eggplant
I love eggplant which may be surprising considering how poorly I treat them until I eat them. They are delicious and really nourishing. A good source of dietary fiber, vitamin B1 and copper, eggplants also contain manganese, vitamin B6, niacin, potassium, folate and vitamin K. And the beautiful purple hue, it’s just dreamy, isn’t it?
How to Cook Eggplant
I used to be freaked out about cooking eggplant. I thought you had to salt it and soak it and pat it dry. Maybe that’s why it hung out in my fridge for so long. The truth is, you don’t have to do any of that! You can keep it super simple!
Roast it: to roast eggplant you can keep it whole, cut it in half or cut it into cubes. Then toss it with extra-virgin olive oil, salt and pepper and roast it in the oven @ 425 for 15-30 minutes depending on the preparation.
Saute it: simply cut your eggplant into cubes and saute it with extra virgin olive oil, salt and pepper. You can add it to pasta or toss it with a grain like quinoa. It’s also delicious on it’s own.
Grill it: Slice your eggplant into rounds of spears and toss them with extra virgin olive oil, salt and pepper. Grill at medium-high heat until browned and tender.
How to Make Hummus
This recipe is a spin on a traditional hummus which is actually quite easy to make at home. Chickpeas are blended with extra virgin olive oil, garlic, tahini, lemon, salt and pepper to create a creamy texture and earthy flavor that pairs wonderfully with fresh cut vegetables or apple slices.
Tahini, also known as sesame seed paste, is most well-known as an ingredient in hummus. It’s like peanut butter that is made from sesame seeds. Nutty, earthy and rich in anti-inflammatory fats, I love using tahini as I would any nut or seed butter. You can spread it on an apple or pear, blend it into a smoothie, or use it to make this Roasted Eggplant Hummus.
Meal Prep Tips
There is not much to prep for in this recipe but here are a few tips to get you started.
Easy Ways to Cook Dried Beans
Let’s be real for a minute, we are all looking for an easier way to cook dried beans, right! Well, here are a few options worth trying.
Crock-Pot Beans: while they still take a good amount of time, it’s fairy hands-off which is easier! Consider the slow and low cooking method, you don’t have to soak them but I would. Especially if beans upset your belly. The soaking process will help with digestion later in the game. Add 1 pound of beans to your crock-pot and cover the beans with water – about two inches higher than the beans. Cook on low for 6-8 hours.
Roasted Eggplant Hummus
Prep 5 hours Cook 30 hours Inactive 25 hours Total 60 hours Yield 6-8 servings Gluten Free | Dairy Free | Vegan | Easy to make, pureed eggplant lightens up the texture and flavor of this traditional hummus recipe.
The post Roasted Eggplant Hummus by Katie Cavuto was originally published on katiecavuto.com on March 10, 2017. Copyright 2017 Copyright Katie Cavuto, all rights reserved. Republished with permission. Image by Katie Cavuto.
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As an Integrative Dietitian, chef and wellness advocate Katie believes that everyone can change their relationship with food through intention setting, simple recipes and whole cooking education.
“Whole Cooking and Nutrition – An Everyday Superfoods Approach to Planning, Cooking and Eating with Diabetes”, Katie’s first cookbook, focuses on whole foods. Highlighting 85 healthy foods which are nutrient dense and 150 flavorful recipes, anyone can lead a healthy lifestyle and return to the joy of eating.
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