Easy eggplant delights
Akira asks: I like eggplants - do you have any yummy recipes?
Wynnie says: Eggplant, or aubergine, belongs to the nightshade family. This also includes potatoes, tomatoes and peppers - and many poisonous plants too. Prized for its characteristic taste and spongy texture, this delicious vegetable is very low in sodium and fat, and contains substantial amounts of antioxidants and many essential nutrients such as potassium, copper, magnesium, phosphorous and B complex vitamins.
Eggplant is also an excellent source of both soluble and insoluble dietary fibre, which helps to both lower 'bad' blood cholesterol levels and reduces the risk of colon cancer, too. You'll need to keep the skin on to benefit from the 2.5 grams of fibre each 100g provides.
Eggplant can be prepared in many ways, including grilling, baking, stir-frying or stuffing. The springy texture of eggplants means they can soak up fat like a sponge - deep-fried eggplant can soak up to four times as much oil and fat as french fries. To keep the fat down, cook eggplants without oil either by roasting or grilling it whole or by microwaving, steaming or cooking slices or cubes with stock instead.
To salt or not to salt?
Some traditional recipes suggest salting eggplant slices before using to remove bitterness. But modern European and Asian varieties are not bitter, so this is unnecessary.
Steamed eggplant salad with spicy peanut sauce
Serves 4
2 pounds eggplants (about 5-6), sliced into inch-thick rounds
Dressing
3 tbsp smooth peanut butter
3 tbsp rice vinegar
2 tbsp soy sauce
2 tbsp finely grated ginger
1 small red chilli, deseeded, minced finely
1 tablespoon light brown or palm sugar
3 spring onions, thinly sliced lengthwise
Method
1 Steam eggplant for 8-10 mins until soft.
2 Blend peanut butter, vinegar, soy sauce, ginger, chilli and sugar. Spoon over hot eggplants and sprinkle with spring onions.
Eggplant curry
Serves 4
1 tablespoon olive oil
1 large onion, chopped
1 large red pepper, deseeded and diced
4 cloves garlic, crushed
2 tablespoons curry powder or curry paste
400g can diced tomatoes
1 cup vegetable stock
1/4 cup mango chutney
1 large eggplant, cut into 2-3cm cubes
salt and pepper
large handful coriander leaves
Method
1 Heat a large saucepan over a medium to medium-high heat. Add the oil, and Saute the onions for about 5 mins until soft.
2 Add the red pepper, garlic and curry and stir fry for a minute.
3 Add the tomatoes, stock and chutney, lower the heat and simmer for a couple of minutes.
4 Add the eggplant. Cover the pan and simmer for 8-10 mins until the eggplants are soft. Add coriander and serve with rice or naan bread.
Akira's diary
Breakfast: Noodles, udon, or bread; water and chocolate milk or orange juice
Snack: Fish balls; water
Lunch: Rice with chicken and vegetables or soup noodles; chrysanthemum tea, water
Dinner: Vegetables, chicken, beef or pork dish and rice or congee; water
Snack: Glass of milk
Exercise: PE lessons at school, walking every day, badminton two to three times a month.
