E IS FOR EGGPLANT

Stephanie, the nutritionist from Shop Rite, came to the library yesterday with the fifth of her Cooking through the Alphabet programs. This time it was E is for Eggplant.

 How to Select an Eggplant:
1.  Look for firm, smooth, deep purple skin that is free of cracks.  There should be no shriveling or soft spots.

2.  Heaviness is also important -- choose an eggplant that is heavy for its size.

3.  Gently squeeze the eggplant, it should give slightly.

4.  Avoid rock hard or spongy and squishy eggplants.

5.  A medium-sized eggplant, between 3 and 4 inches in diameter is the best bet.

6.  Shriveled and flabby eggplant is often bitter and poor in flavor.

7.  Check the leaves at the stem end; it should be fresh and green, not dried out and brown.

8.  Avoid eggplants with brown or blue streaks, a light color, or yellowish cast -- these eggplants are of poor quality.

We also found out that the end opposite the stem has an indentation.  If it is round, it is a male, if oval a female.  The male has less seeds and is sweeter.  The female is interested in producing seeds and sowing new plants so is more bitter so that animals won't be interested in eating it.  Fascinating, isn't it?

Why Eat Eggplants?
Eggplants are a member of the nightshade or potato family, which also includes tomatoes and hot peppers.  Eggplants can be purple, green, white or striped.  They are often used as a meat substitute.

Fat and cholesterol free -- part of any healthy diet.
Fiber -- promotes heart health and can aid in weight loss and feelings of fullness.
Vitamin B6 -- helps the immune system produce antibodies which fight off diseases.
Vitamin B12 -- helps form strong red blood cells as well as boost brain and nerve function.
Potassium -- an important electrolytem, this mineral is essential for normal fluid regulation.
Manganese -- plays a role in metabolism and can help regulate blood sugar.

Different Ways to Prepare Eggplant!
1.  Eggplants contain no sodium, and pair well with many herbs and spices, like marjoram, oregano, allspice, chili powder, curry powder, garlic or rosemary.

2.  They also go well in Italian dishes that include tomato sauce and low-fat cheeses, like mozzarella.

3.  Instead of frying, try sauteing or pan-frying eggplant.  These cooking methods still make it crispy, but reduce a lot of the fat content.

4.  Eggplant can also be roasted or grilled for a delicious smoky flavor.

And then we made the most delicious Sicilian Eggplant Pasta.  I'm sharing the recipe here for you.

Ingredients:
2 cups uncooked whole wheat pasta
4 tbsp. olive oil, divided
1/2 red onion, chopped
4 cups cubed eggplant
4 garlic cloves, minced
1 cup diced Roma (plum) tomatoes
2 tbsp. chopped fresh basil
1/2 cup grated Parmesan (optional)

Directions:
1.  In a large pot of water, cook pasta al dente according to package directions.  Drain and set aside.

2.  Meanwhile, in a large, high sided pan, heat 2 tablespoons of the oil over medium-high heat.  Add onion, cook, and stir about 2 minutes.  Add eggplant, cook, and stir 5 minutes or until softened.  Add garlic and tomatoes, cook and stir 5 to 7 minutes.

3.  Add pasta and toss to combine and cook until heated through.  Remove pan from heat.  Add basil and drizzle remaining oil over pasta, toss to coat.

4.  Spoon pasta into serving dishes and sprinkle with parmesan cheese, if desired. 

D IS FOR DOUGH

Today at work we had our fourth visit from Stephanie, the dietician at Shop Rite.  She is cooking through the alphabet.  If you look at the subject cloud at the bottom of this blog you can click on the link and see the other three programs she did:  A is for Avocado, B is for Black Bean, and C is for Chickpeas.  Today it was D is for Dough.  What could she possibly be making?  Soft pretzels of course.  What else would you make in Philly?  And they were whole-wheat pretzels at that.  They were soooo good!!!

 

Whole Wheat Flour
Whole grains, which includes whole wheat flour, are important for our health.  Here are some of the reasons below and how you can add them to your recipes:

1.  Boost fiber
     Adding whole grains to your diet will increase the amount of fiber you consume.  One-quater cup of white flour has less than 1g fiber while the same amount of whole wheat flour contains 3g fiber!
     Fiber is beneficial for weight loss and weight maintenance, diabetes, and cholesterol.

2.  Adding to a recipe
     For a recipe that uses flour, use up to half whole wheat flour.  For example, a recipe that calls for 3 cups flour you can use 1 1/2 cups white and 1 1/2 cups whole wheat flour.

3.  What are other whole grains?
     Barley, buckwheat, bulgar, corn, farro, oats, quinoa, brown/wild rice, rye, and wheat.

Aim to make half your grains WHOLE grains!

Whole Wheat Soft Pretzels
Ingredients:
1 1/2 cups warm water
1 packet active instant yeast (2  1/4 tsp.)
1 tsp. salt
1 tbsp. granulated sugar
2 1/2 cups white floour
1 1/4 cups whole wheat flour
1 large egg, beaten
Kosher salt, for sprinkling

Directions:
1.  Preheat oven to 425*F.  Line baking sheet with parchment paper or silicone baking mat; set aside.

2.  Dissolve yeast in warm water.  Stir with a spoon until mixed, about 1 minute.  Add salt ans sugar; stirl until combined.  Slowly add 3 cups of flour, 1 cup at a time.  Mix with a wooden spoon until dough is thick.  Add 3/4 cup more flour until dough is no longer sticky; add up to 1/2 more if necessary.

3.  Turn dough onto floured surface and knead for about 3 minutes and shape into a ball.  With a sharp knife, cut the dough into 1/3 cup sections.

4.  Roll dough into a rope with an even diameter -- the length depends on how large you want the pretzel.  Once you have the long rope, take the ends and draw them together so the dough forms a circle.  Twist the ends then bring them towards yourself and press them down into a pretzel shape.

5.  In a small bowl, beat the egg.  Dunk the pretzel into the egg wash on both sides, place on baking sheet and sprinkle with salt.

6.  Bake for 10 minutes at 425*F.  Turn the oven to broil and bake for 5 more minutes to brown the tops.  Watch closely to avoid burning.

Healthy Pretzel Condiments!
-- Peanut butter
-- Mustard
-- Melted dark chocolate
-- Marinara Sauce
-- Hummus

Enjoy!

Kathy

C IS FOR CHICKPEAS!

Yesterday Stephanie, the dietician from Shop Rite, did her third presentation in the series "Cooking Through The Alphabet."  I always love when Stephanie comes.  Besides getting off from work to attend the session, I learn a lot and she makes wonderful things to eat.

Did you know two cups of chickpeas provides your daily recommended amount of fiber?  It's recommended that we consume 3 cups of legumes a week -- this would include chickpeas and other beans such as black, pinto, or kidney beans.  That means about one 1/2 cup serving a day!

Why eat chickpeas?
Chickpeas naturally contain several essential vitamins and minerals.  Below are just a few of the many wonderful nutrients chickpeas provide:
1.  Fiber -- providing 6 grams of fiber for 1/2 cup serving, chickpeas help to regulate your digestive system and keep your gut healthy.
2.  Phosphorus -- a building block for healthy bones and teeth.
3.  Copper -- needed to make energy, it also keeps your immune system stay healthy and helps to form collagen.
4.  Protein -- a great alternative protein source that provides 7 grams of protein per serving.

Ways to add chickpeas to your diet!
1.  Top a salad for some extra fiber.
2.  Roast with olive oil, paprika, chili powder, salt and pepper for a crunchy treat.  (350* for 1 hour)
3.  Put in a soup or stew for a nutritional bonus.
4.  Blend with herbs and spices to make hummus.

And then after learning all of that, Stephanie made us some hummus and served it with raw carrots.  It was so good.

Easy Hummus
Ingredients:
1 (15 oz) can no salt added chickpeas
1/4 cup lemon juice (or the juice from one large lemon)
1-2 cloves of garlic, minced
1/4 cup tahini
2 tbsp. extra virgin olive oil
1 1/2 tsp. cumin
1/2 tsp. salt
Parsley for garnish, optional

Directions:
1.  Add all ingredients into food processor and blend until smooth.  Taste and add seasonings, if necessary.

2.  Scoop into serving bowl and garnish with parsley, if desired.

This will keep in the refrigerator for approximately one week.

B IS FOR BLACK BEANS!

We had another program at work today from the dietitian Stephanie from Shop Rite (where I shop).  She is cooking through the alphabet.  Last time it was A is for avocado.  Today it was B is for black beans.  (You can go to my subject cloud at the bottom of the blog and click on Cooking through the Alphabet to see the other post).  Again it was a lot of fun as well as being informative.

Did you know another name for the black bean is the turtle bean?  I didn't.  I had never heard of turtle beans.

We learned that black beans naturally contain several essential vitamins and minerals:  fiber, folate, tryptophan, protein, manganese and iron.  I knew I liked black beans, but I had no idea they were so very good for me.

As usual Stephanie made a recipe for us.  She used applesauce instead of oil and egg whites instead of whole eggs to make it healthier.  They were so good!

BLACK BEAN BROWNIES

 

Ingredients:

3/4 cup canned black beans, no salt added

1/2 cup unsweetened applesauce 

1/3 cup egg whites

1/4 cup unsweetened cocoa powder

2/3 cup sugar

1 teaspoon vanilla extract

1/2 cup mini chocolate chips, divided

1/3 cup flour

1/2 teaspoon baking powder

1/2 teaspoon salt

Directions:

1.  Preheat oven to 350 degrees F.  Grease a 9x9-inch square baking pan.

2.  In a blender or food processor puree the beans with the applesauce.  Add the egg whites, cocoa, sugar, and vanilla.

3.  Melt half the chocolate chips and add to the blender.  Blend on medium-high until smooth.

4.  In a small bowl, whisk together the flour, baking powder, and salt.  Add to the blender and pulse until just incorporated.  Stir in the remaining chocolate chips.

5.  Pour into the prepared pan and bake until the surface looks somewhat matte around the edges and still a bit shiny in the middle, about 20 minutes.  Let cool at least 15 minutes before cutting and removing from the pan.

Try them.  You will really like them.  I promise.

A IS FOR AVOCADO (AND APPLES)

We had a nutritionist come in to do a program at work last Wednesday.   We weren't busy so I was able to attend.  It was called "Cooking Through the Alphabet" and I wasn't really sure what to expect.  But I was so very glad I went.  Not only was it really informative, it was fun!

Stephanie, from the Shop Rite where I buy my groceries, showed us how to read labels, explained about the different types of fats, fibers, calories, carbohydrates and then asked who liked avocados.  None of us knew what they tasted like, so she made some guacamole and gave it to us with some whole grain tortilla chips.  It was very good!  One lady said the only time she had even seen an avocado was when she was getting an avocado facial mask.  She said the next time she had one she would stick out her tongue and lick her lips.  Ha, ha!




Here is the recipe Stephanie gave us:

Easy Guacamole
Ingredients:
1 1/2  tablespoon coarsely chopped red onion
1 tablespoon fresh lime juice
1/8 teaspoon salt
1 garlic clove
1/2 small jalapeno pepper
1 ripe peeled avocado
1 tablespoon cilantro leaves (optional)

Directions:
Place first 5 ingredients in food processor and pulse until finely chopped.
Add avocado and process until smooth.
Top with cilantro, if desired.
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A was also for apples and Stephanie did another great recipe using apples.

Apple Pie Graham Crackers
Ingredients:
2 sheets graham crackers (she used honey graham)
1/4 cup light cream cheese
1/2 cup diced apples in 100% juice, drained (Dole makes these)
2 teaspoons cinnamon

Directions:
Add cinnamon to drained apples and mix.

Break each sheet of graham cracker in half and spread with 1 tablespoon cream cheese on each piece.  Top with apples and enjoy!

What easy recipes and so healthy as well as so yummy.  You know I'm going to be trying them soon.

Kathy