Baba Ghanoush

This healthy dip is made from a deep purple, glossy eggplant grown from hanging vines.  Eggplant has a unique taste and texture that becomes more complex and delicious in flavour when roasted.  Eggplants are known for being filling and have virtually no fat.  My friend Laura made this dip for me once (inspired from an old school Middle Eastern cook book) and we completely enjoyed it with endives and whole grain crackers. 

Nothing goes together better than good friends and good food!




Ingredients:

1 large eggplant
4 garlic cloves (adjust to personal taste)
3 Tbsp tahini
1 tsp mint, dried (or fresh)
½ tsp cumin
¼ cup almonds, slivered or ground
Juice of ½ fresh lemon
1 Tbsp extra-virgin olive oil
Unrefined sea salt and ground pepper to taste

1.  Preheat oven to 400 F, poke eggplant all over with fork to make small holes and then roast for approximately 45 minutes, until the eggplant becomes sunken in.  Allow to cool and let excess water drain from eggplant.  Peel of the skin and place in food processor.

2.  Add the garlic, tahini, mint, cumin and lemon juice and process until smooth.  While processing add olive oil through top.  Add salt and pepper to taste and almonds.  Pulse a few times to allow almonds to mix in well, but not allowing them to break down too much as it adds a nice texture to dip.  Serves 4.

Enjoy!

Note:  You can also grill the eggplant until tender and cooked all the way through (will collapse on itself and skin should be falling off easily) or broil it in the oven, turning it every 4 minutes or so.  Each approach will offer a slightly different smoky flavour.   It will keep well in the fridge for a few days.

 
  Whole Food Sneak Peak: 
       Eggplant

Eggplants belong to the nightshade or solanum plant family along with potatoes, tomatoes and bell peppers.  And like tomatoes, eggplants are technically fruits and grow from vines.  The most popular variety of eggplant looks like a large, pear-shaped egg, hence the name “eggplant.”  It has a deep purple, glossy skin encasing a flesh that is cream-colored, with seeds in the middle.  It has a spongy texture.

Eggplants are known as a health food, not so much for its nutrients, but for the fact that they are filling, low in calories and virtually fat free.  It is very popular in vegetarian dishes as it contributes a meaty texture to the meal. 

Eggplants are an excellent source of dietary fiber and a very good source of vitamins B1, B6 and potassium.  It also is a good source of copper, magnesium, manganese, phosphorus, niacin and folic acid.  It also contains calcium, iron, vitamins A and C.

A component in the skin of an eggplant that makes it purple is actually a powerful antioxidant (nasunin).  Nasunin is a potent antioxidant and free-radical scavenger that has been shown to protect cell membranes from damage.  Eggplants contain many more antioxidants.  Another one being, chlorogenic acid, which has immune benefits.

Some individuals with arthritis may experience an aggravation of their arthritic symptoms when consuming night-shade family vegetables and may need to limit or avoid these foods. 

I had no idea that eggplant has nicotine in it!  It is richer in nicotine than any other edible plant – the good news is that the amount of nicotine is in quantities so small that they can be ignored.

This healthy snack can be eaten in a variety of ways, including as a dip with whole grain bread or crackers, pita, vegetables or added to other dishes, sandwiches or wraps.

Food For Thought:

I got this beautiful picture from my mom.  She took it as a blowing wind was calming.  I absolutely love the vivid colors in this shot. 

I love peaceful, nature shots.  To me the clouds look so delicate as they are disappearing .....like a deep breath has just been released.

What pictures bring you good feelings?