Eggplant Escapades: Nurses, Nicotine, and Nightshades

Taking a step back from the WCCC Weight Loss Challenge, enjoy an excerpt from my newly published article about eggplants in OKRA Magazine. For the full article, click here. 

Recommendations from this Registered Dietitian (RD):

1. How low can you go? Eggplant is low in calories, saturated fat, cholesterol, and sodium, and considering its dietary fiber and manganese, offers a healthy and tasty option for active weight loss, weight loss management, and heart-healthy dietary needs. Be careful not to negate these benefits by adding extra cheese, oils, and other calorie-laden ingredients to your eggplant dishes!
2. Practice meaty deception. The low calories and saturated fat in eggplant make them solid substitutes for meat in weight loss efforts (such as vegetarian lasagna). The bulk and texture of eggplant make using it as a meat substitute in vegetarian or vegan meals easy and almost imperceptible.
3. Throw some shade. As a member of the nightshade family, eggplant may trigger sensitivities or allergies in some individuals, such as symptoms of arthritis or oral allergy syndrome, which can potentially lead to anaphylaxis if left untreated. Though studies about nightshades and such conditions have been inconclusive thus far, contact a healthcare professional if you detect similar symptoms after ingesting nightshades.
4. Smoke ‘em if you got ‘em. The nicotine content (nicotinoid alkaloids) in the eggplant contributes to its bitterness, which prompts the wise suggestion to consumers to not eat the eggplant in raw form. To counter this, try degorging, the salting, rinsing, and draining of the eggplant to reduce bitterness. Salting your eggplant will also reduce the amount of oil absorbed from cooking.
5. You want multi-cultural versatility? Consider dishes one can make from eggplant: ratatouille (France), moussaka (Greece), baingan bharta (North India), baba ghanoush and hummus (Middle East), and caponata (Sicily), and you will see the reflection of global diversity.
6. Toss the cold shoulder. Because eggplants are extremely sensitive to cold, plant seedlings after the danger of frost has past (in temperate climates).  The highest quality eggplants are harvested at 2/3 their full size; avoid eggplants with hard seeds, overly bitter flesh, and duller skin. Alternatively, purchase fresh eggplants all year in your local grocery stores.
   
   
   For my full article on eggplant, click here. For a full archive of my nutrition articles in OKRA Magazine, click here.