Whether you choose to grill
it, roast it, or bake it, the slightly sweet, fiber-rich eggplant can be
enjoyed in a variety of dishes utilizing various cooking techniques. Eggplant has
a mild flavor and “meaty” texture and is available year-round. Because of its
robust flavor and texture, it makes the perfect addition to meat and
poultry-based stews and casseroles, and vegetarian main dishes. Here are a few
tips for buying, storing, and cooking this versatile vegetable, which is
recommended on all Phases of the South Beach Diet.
Buying and Storing
Eggplant
The most common eggplants,
which are dark purple, are known as American, or globe eggplants. But there are
also Japanese, Chinese, Thai, Italian, and Spanish varieties, which come in a many
shapes, sizes, and colors, including squat and tear-shaped, canary yellow,
bright orange, and white, as well as striated.
When shopping for
eggplants, be sure to look for those that are firm, heavy, and smooth.
Eggplants with wrinkled or flabby-looking skin will most likely be
bitter-tasting. To check for freshness, simply press the vegetable with your
thumb; the indentation should fill up rapidly if the eggplant is fresh.
Eggplants should be kept in
a cool, dry place or in the refrigerator. They’ll keep for a couple of days if
not refrigerated, or for up to four days in the fridge (as long as you wrap them
tightly in plastic wrap).
Cooking Eggplant
Eggplant can be cooked and eaten with or without its skin. If you want to eat
it without the skin, you can peel it before cooking or simply scoop out the
flesh when you’re ready to eat. The flesh of eggplant begins to turn brown when
exposed to air, so avoid cutting the vegetable until you're ready to cook it.
Eggplant can be added to soups, stews, and casseroles, or eaten on its own.
Here are 4 more ways to enjoy eggplant:
- Grill
eggplants whole (with a couple of holes poked in them to let steam escape) or grill them halved or
sliced with a light coating of extra-virgin olive oil and a sprinkling of
herbs.
- Roast eggplant slices for
sandwiches or add cooked cubed eggplant to a tomato sauce and serve with
whole-wheat pasta (on Phase 2).
- Add cooked and mashed
eggplant to your favorite hummus recipe.
- Steam halved or cubed
eggplant, then drizzle with a little sesame oil, some reduced-sodium soy sauce,
and vinegar for a delicious appetizer.
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