Aubergines / Egg Plants Health Benefits and Recipe Ideas

Aubergines:
Are full of vitamins, minerals and dietary fibre. Along with tomatoes, potatoes and bell peppers, the aubergine (solanum melongena) belongs to the nightshade plant family (Solanaceae). In fact, aubergines grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. They have a deep purple, glossy skin encasing cream coloured, sponge-like flesh dotted with small, edible seeds. In addition to the classic purple variety, aubergines are available in other colours including lavender, jade green, orange and yellow and in a range of shapes and sizes. The most popular variety of aubergine looks like a large, pear-shaped egg, hence the American name ‘eggplant.’

The modern aubergine owes its origin to the wild version that is native to South East Asia. Prior to the middle ages it was introduced in Africa before spreading throughout Europe and the Middle East. For centuries aubergines were enjoyed more as a decorative garden plant than as a food due to its bitter taste.

Nutritional highlights:
Aubergines are an excellent source of dietary fiber. They are also a good source of Vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese.


A 100g serving of raw aubergine provides: 25kcal 1g protein 0.2g fat 6g carbohydrate 3.4g fibre

Aubergines are rich in antioxidants, specifically nasunin found in aubergine skin - which gives it its purple colour. A potent antioxidant and free radical scavenger, nasunin has been found to protect the lipids (fats) in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell and helping it to function. The lipid layer is crucial for letting nutrients in, wastes out and receiving instructions from messenger molecules that tell the cell what to do.

Research:
Research on aubergines has focused on nasunin. It is not only a potent antioxidant, protecting the fatty acids essential for healthy brain function, but it also helps move excess iron out of the body. Although iron is an essential nutrient, necessary for transporting oxygen in the blood, immune support and collagen synthesis, too much iron is not recommended.

Aubergines are high in fibre and low in fat and therefore recommended for those managing type 2 diabetes or managing weight concerns. Initial studies indicate that phenolic-enriched extracts of aubergine/eggplant may help in controlling glucose absorption, beneficial for managing type 2 diabetes and reducing associated high blood pressure (hypertension).

Aubergines may also help to lower LDL (bad) cholesterol  levels. These positive effects are likely to be down to nasunin and other phytochemicals in aubergines.

How to select & store:
On visual inspection, the skin colour should be vivid, shiny and free of discoloration, scars and bruises, which usually indicate that the flesh beneath has become damaged and possibly decayed. The stem and cap at the top of the aubergine should also be free of discolouration. Choose auberinges that are firm and heavy for their size. To test the ripeness of an aubergine, gently press the skin with the pad of your thumb. If it springs back, the aubergine is ripe, if an indentation remains, it is not.


Aubergines are actually quite perishable, being sensitive to both heat and cold. Store them whole in a plastic bag and store in the refrigerator, where they will keep for a few days. If you cut an aubergine before you store it, it will decay quickly. Once cooked, aubergines can be stored in the fridge for up to three days.

It is often recommended to tenderise aubergines and to reduce the bitter taste by salting it. After cutting the aubergine into the desired shape, sprinkle it with salt and allow it to rest for about 30 minutes. This process pulls out some of the aubergine’s water content and along with it some of the bitter components. If you are trying to reduce your salt intake, you can simply wash the salt off.

Safety:
Aubergines are a member of the nightshade family (Solanaceae), which includes bell peppers, tomatoes and potatoes. Research suggests a  link between aggravated arthritic symptoms and the consumption of these types of foods. Although no case-controlled studies confirm these findings, some individuals consuming nightshade-family vegetables experience an aggravation of arthritic symptoms and may benefit from limiting or avoiding these foods.

Aubergines contain significant amounts of oxalate. Individuals with a history of oxalate-containing kidney stones should avoid overconsuming them.

Article with original links here
http://thelowcarbdiabetic.blogspot.co.uk/2015/04/the-health-benefits-of-aubergines-egg.html

There are some good recipe ideas for aubergine/eggplant on this Forum, and the low carb diabetic blog. If you haven't already given this brilliant vegetable a try, why not consider doing so. Here is a great recipe idea for you.

Lowcarb Luxury Lasagne, lowcarb food at it‘s best !

Yes I've done something similar as a replacement for pasta in lassagne. Thanks for reminding me I haven't bought one for a while now.

I've also used courgette in similar recipes, and also vegetable marrows, I just realised I never had a marrow all year. Not sure I even saw them in the veg shop but I know I saw aubergines last week.

... this is a nice recipe if you haven't tried it already!



Forget stuffed peppers and instead consider serving this great, Italian Style, stuffed aubergine dish instead. Tastes great with baked fish and a green salad, but the choice is yours. What would you serve these aubergines with?

Ingredients:
Serves 4
2 aubergines
2 tbsp olive oil, plus extra for drizzling
1 large onion, finely chopped
4 garlic cloves, finely chopped
12 cherry tomatoes, halved
50g pitted green olives, chopped
handful basil leaves, chopped
125g ball vegetarian mozzarella, torn into bite-size pieces
handful fresh white breadcrumbs (optional)

Method:
1. Heat oven to 220C/200C fan/gas 7. Slice the aubergines in half lengthways, leaving the stem intact. Using a small knife, cut a border inside each aubergine about ½-1cm thick. Using a teaspoon, scoop out the aubergine flesh, so that you have 4 shells. Brush these with a little of the oil, season and place in a baking dish. Cover with foil and bake for 20 mins. Chop the flesh and place to one side.
2. Meanwhile, add the remaining oil to a non-stick frying pan. Tip in the onion and cook until soft. Add the chopped aubergine flesh and cook through. Tip in the garlic and tomatoes and cook for 3 mins more. Stir in olives, basil, mozzarella and seasoning.
3. When the aubergine shells are tender, remove from the oven and reduce heat to 200C/180C fan/gas 6. Pile stuffing into shells, and if using breadcrumbs, sprinkle with the breadcrumbs and drizzle with a little more oil. Bake for 15-20 mins, until the cheese is gooey and the breadcrumbs are golden.

Some may prefer not to use breadcrumbs why not add a little grated cheddar cheese instead.

A lovely recipe - see original here
http://www.bbcgoodfood.com/recipes/1262642/italianstyle-stuffed-aubergines

All the best Jan

Get these ingredients to make one sandwich:
2 long slices of washed aubergine / eggplant, 1/4 inch thick each
1 washed tomato, sliced
1/2 avocado, sliced
2 pieces lettuce of your choice
Mustard to taste

And then follow these directions:
1. Place aubergine / eggplant pieces under broiler / grill for 2 minutes, then remove and cool.
2. Stack your tomato, avocado, lettuce and mustard on the first piece of aubergine / eggplant just as you would if you were making something along the lines of a BLT.
3. Top with the second piece of aubergine / eggplant.
4. Cut in half, and enjoy ....

Also posted here
https://lowcarbdiabetic.forumotion.co.uk/t1500-aubergine-eggplant-sandwich-no-bread-in-sight

All the best Jan

Well you don't have to be a vegetarian, but this recipe using Aubergines stuffed with ricotta and baked in a rich tomato sauce can make a delicious vegetarian dinner. Served simply with a green salad it is great tasting food, and can fit well into a LCHF menu plan.

Ingredients (Serves 3 - 4 )
2 aubergines cut length ways into 0.5cm  / ¼ in thick strips
salt and freshly ground black pepper
olive oil for brushing

For The Filling
150g/5oz  ricotta
150g/5oz buffalo mozzarella
pinch freshly grated nutmeg
2 spring onions, finely chopped

For The Sauce
250ml/8fl oz extra virgin olive oil
450g/1lb cherry tomatoes, halved
1 garlic clove, crushed
pinch sugar
salt and freshly ground black pepper

Preparation
1. Preheat the oven to 180C/355F/Gas 4.
2. Season the aubergine slices well with salt and freshly ground black pepper and brush with oil.
3. Griddle / Grill for a couple of minutes on each side in a hot griddle pan, or until golden-brown grill marks are formed. Remove from the pan and drain on kitchen paper.
4. For the filling, mix the ricotta, mozzarella, nutmeg and spring onions together in a bowl.
5. Lay out all of the slices of aubergine onto a clean surface. Place about one teaspoon of filling at the bottom edge of each one.
6. Roll up the aubergine slices, like a cigar, around the filling, then rest them seam-side down on a plate.
7. For the sauce, heat the olive oil in a pan and add the cherry tomatoes.
8. Simmer for 8-10 minutes until the tomatoes begin to break down.
9. Remove from the heat and stir in the garlic and sugar. Season, to taste, with salt and freshly ground black pepper.
10. Spoon some of the sauce into the bottom of an ovenproof dish.
11. Carefully place the aubergine rolls, seam-side down onto the sauce, and spoon over the rest of the sauce.
12. Transfer to the oven and bake for 12-15 minutes, until the cheese begins to melt.
13. To serve, spoon the rolls onto plates.

Serve with a lovely green salad  ...... great tasting food.

Original recipe idea is here
http://www.bbc.co.uk/food/recipes/stuffedaubergineroll_85751

All the best Jan

See more here
http://thelowcarbdiabetic.blogspot.co.uk/2015/08/aubergine-eggplant-tacos-with-cilantro.html

All the best Jan

I do wish I liked aubergines but think are absolutely horrible. As are pumpkins, butternut squash etc. No wonder I am struggling with low carbing

ajsherlock wrote:I do wish I liked aubergines but think are absolutely horrible.  As are pumpkins, butternut squash etc.  No wonder I am struggling with low carbing

We can't all like every vegetable ... concentrate on the ones you do enjoy ... but perhaps consider trying to slowly add others.

You may find this video of interest where Libby talks about slowly getting used to a sugar free lifestyle, and 'ditch the carbs'  

http://www.ditchthecarbs.com/2015/10/06/the-sugar-free-show/

All the best Jan

Now this is a lovely recipe that readers may wish to consider ...

Roast Leek, Aubergine (eggplant) and Red Pepper (capsicum) Salad


This lovely salad (escalivada) is the idea of Barcelona born Frank Camorra, and is typical of Catalonia. Traditionally the vegetables are cooked over flaming coals, because you need this type of heat to not just cook but scorch the skin, which gives them a wonderful smoky flavour. Serve warm or at room temperature, but never straight from the fridge.

Of course we can use an ordinary oven to cook these lovely vegetables, and here's how!

Ingredients:
Serves 6
3 leeks trimmed, washed and halved lengthways
2 large aubergines/eggplants, about 500g each
3 red peppers/capsicums
2 garlic bulbs
olive oil
fine sea salt
2 tbsp sherry vinegar
1 tbsp extra-virgin olive oil
sea-salt flakes

Method:
1. Preheat the oven to 250C. Arrange the vegetables in a large roasting tin with a little space around them, with the garlic bulbs in the centre (if the vegetables don't fit in one tin, use two and cook separately). Drizzle the vegetables with olive oil, sprinkle with fine sea salt and cook for 35 minutes, turning every 15 minutes or so, until the skins are blackened and the vegetables are very tender. The idea is to get as much colour and smoky flavor without burning the flesh.

2. When cooked, remove the tin from the oven, let it cool slightly and cover tightly with plastic wrap. Set aside until vegetables are cool enough to handle.

3. Remove the outer layer of the leek and discard. Cut the rest of the leek diagonally into 2- centimetre-wide strips. Carefully remove and discard the skin of the eggplant. Strip off the flesh into 1-centimetre-wide strips following the length of the eggplant.

4. Cut the end off each garlic bulb, about 1 centimetre from the top, then carefully squeeze out the garlic. Peel and discard the skin from the capsicums. Remove and discard the stalk, seeds and membrane and cut the flesh into 1-centimetre-wide strips. Reserve 1 tablespoon of the cooking juices from the tin.

5. Place the vegetables in neat, alternating strips on a serving plate. Place the garlic in a small bowl and mash with a spoon, add the cooking juice, sherry vinegar and extra-virgin olive oil and stir well. Pour the dressing over the vegetables and sprinkle with sea-salt flakes.

This makes a lovely lunch, side dish, or starter ... the choice is yours.

This recipe idea and all links also shown here
http://thelowcarbdiabetic.blogspot.co.uk/2015/10/roast-leek-aubergine-eggplant-and-red.html

All the best Jan

Whether you call them aubergines or eggplants, they are a super low carb food ... in fact they are just super! However, sometimes when we cook recipes they just don't go right - but don't give up just try it again. I know "there’s nothing quite as disappointing as an under-cooked aubergine / eggplant, but the soft creaminess of a perfectly cooked aubergine (eggplant) is the epitome of culinary perfection. Slowly simmered and intermingled with sizzling spices, this curry will whisk you away to aubergine / eggplant heaven."

INGREDIENTS
Serves Four
4 tablespoons extra virgin coconut oil
6 small aubergines ( eggplants ), cut into 6 cm (21/2 inch) wedges
300 ml (101/2 fl oz) tomato passata (puréed tomatoes)
270 ml (91/2 fl oz) additive-free coconut milk
300 g (101/2 oz) green beans
(Celtic) Sea Salt
Freshly ground black pepper
80 g (23/4 oz/1/2 cup) activated almonds, roughly chopped, to serve
Handful of coriander (cilantro) leaves, chopped, to serve
Juice of 1 lime
Lime halves, to serve

CURRY PASTE
1 large brown onion, chopped
3 garlic cloves, chopped
2 thumb-sized pieces of ginger, chopped
1 large red chilli, finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon cardamom
1 teaspoon turmeric
1 teaspoon curry powder

METHOD
1. Place all the curry paste ingredients in a food processor with 2 tablespoons of filtered water and whizz together for a few seconds.
2. Heat 2 tablespoons of the coconut oil in a large frying pan over medium–high heat and fry the eggplants until browned. Remove from the pan and set aside on paper towel to drain.
3. Heat the remaining coconut oil in the pan and cook the curry paste ingredients for about 3 minutes. Add the aubergine / eggplant and stir so it is well covered in the paste. Add the tomato passata and coconut milk and simmer, partially covered, for 10 minutes. Lastly, add the green beans and cook for a further 6 minutes.

Some words and original recipe idea here
http://foodmatters.tv/content/eggplant-and-green-bean-curry-recipe

All the best Jan

Ingredients
Serves Four
(9.2g carbs per serving)
2 tbsp coconut oil
1 onion, chopped
2 cloves of garlic, finely grated
A thumb-sized piece of fresh ginger, peeled and grated
1 red or green chilli, deseeded (if you like) and finely chopped
1 tsp ground cumin
1 tsp ground coriander
½ tsp garam masala
½ tsp turmeric
Sea salt and freshly ground black pepper
1 aubergine (eggplant), grated or cut into fine julienne
100g cherry tomatoes, cut in half
300ml vegetable stock
250ml coconut milk
200g raw tiger prawns, peeled
A large handful of baby spinach

Method:
1. First, make the spice paste: heat 1 tbsp of the coconut oil in a large pan and fry the onion, garlic, ginger and chili for 2 to 3 mins to soften, stirring frequently. Stir in the spices and season well with a pinch of salt and pepper. Continue to fry over a medium heat for a further 1-2 mins until fragrant. Transfer the mixture to a mini food processor and blend until smooth, adding a splash of water if necessary to loosen the consistency to a paste.
2. Return the pan to the heat and add the remaining coconut oil. Add the paste and fry for 2-3 mins. Add the aubergine (eggplant) and sauté for 1-2 minutes, stirring to coat it in the paste, before adding the cherry tomatoes. Pour in the stock, bring to the boil, then reduce the heat and simmer gently for 10-12 mins.
3. Add the coconut milk and prawns and cook for 3-4 mins until the prawns are pink and cooked through and the sauce has just thickened. Stir in the spinach, wilt for a minute, then season to taste with salt and pepper. Serve immediately.

Thanks to Sainsbury's and Amelia Freer for this idea, Amelia Freer is a nutritional therapist & best selling author.

All the best Jan

Ingredients:
Serves Six - amend as necessary
3 large aubergines
250g (9oz) freshly grated parmesan
3 large eggs, beaten
Small amount  of flour (if you can get away with it)
15 fresh basil leaves

This recipe idea posted by Dr Katharine Morrison (Kaitiscotland) is on The Diabetes Diet Blog - instructions here:
https://diabetesdietblog.com/2016/04/19/aubergines-with-parmesan-and-tomato/

Hope you may enjoy it ...

All the best Jan

Aubergines/eggplants are such a lovely vegetable and when you add tomatoes, garlic and basil it just adds to the taste ...
Have a look and see what you think.

Ingredients:
Serves 4
1 tbsp olive oil
1 medium aubergine/eggplant, cut into small cubes
1 tbsp balsamic vinegar
1 tsp sugar (or sweetener of your choice if preferred)
400g can chopped tomatoes with garlic
handful basil leaves, torn
4 boneless pork chops

Method:
1. Heat the oil in a large saucepan, tip in the aubergine then fry over a medium heat for 5 mins until soft and golden. Pour in the vinegar. Once the bubbling subsides, stir in the sugar (sweetener), followed by the tomatoes, basil and seasoning to taste. Stir well and cook over high heat for 5 mins, until the sauce has thickened.
2. Meanwhile, heat the grill to medium and season the pork. Place the chops under the grill for 15 mins, turning halfway, until golden and cooked through.

Serve the chops with the aubergines on the side - approx 11g carb per serving

Suggestion:
Why not crumble some feta cheese on top and serve with green beans ...

Recipe and other links also shown here
http://thelowcarbdiabetic.blogspot.co.uk/2016/04/pork-chops-with-aubergine-eggplant.html

Bon Appetit

All the best Jan

This lovely and hearty, meat-free dish can make a great suppertime staple, and it was recently featured by Sainsbury's. It does of course use a lot of their items but these can easily be swapped with others, including using vine ripened tomatoes and home made sauces etc. The choice is always yours.
Please read further and have a look and see what you think ...

Ingredients:
Serves Four
500 g aubergines, trimmed and sliced lengthways
3 tbsp olive oil
1 garlic clove, finely chopped
400 g carton chopped tomatoes
350 g tub tomato and basil sauce
14 g fresh basil, leaves picked, washed and torn, plus extra to garnish
250 g mozzarella cheese balls, drained and sliced
30 g Italian hard cheese, grated
75 g young leaf salad, washed, to serve

Method:
1. Preheat the oven to 180ºC, fan 160ºC, gas 4. Brush the aubergine slices all over with 2 tablespoons of the oil. Arrange in a single layer on a large baking tray and bake for 10 minutes.
2. Meanwhile, heat the remaining oil in a pan, add the garlic and cook for 2 minutes. Stir in the chopped tomatoes, tomato sauce, basil and some freshly ground black pepper. Simmer for 10-12 minutes until thickened.
3. Spoon a little of the sauce into a 1.5 litre oven proof dish. Add a layer of aubergine slices then top with some mozzarella. Repeat until everything is used up. Sprinkle with the hard cheese; bake for 20 minutes.
4. Garnish with the extra basil and serve with the salad on the side.

This article with links also shown here
http://thelowcarbdiabetic.blogspot.co.uk/2016/05/aubergine-eggplant-parmigiana-tasty-low.html

If you'd rather have some meat in the dish ... then why not go back to the first article on this thread and you'll see a nice recipe suggestion.

All the best Jan

"Nothing but delicious! These mini aubergine/eggplant pizzas are so simple to create & full of flavour!" Low in carbs too ... why not try them soon!

INGREDIENTS:
For the bases…
2 medium aubergines/ eggplants, sliced 1 inch thick
½ cup tomato paste
2 tsp dried oregano
½ tsp himalayan salt
Fresh-cracked pepper
For the toppings…
10-12 olives, pitted and halved
100 g (3.5 oz) mushrooms, sliced
100 g (3.5 oz) cherry tomatoes, halved
1 tsp dried oregano
Salt and pepper to season
2 tbsp Nutritional Yeast or bocconcini
Handful of fresh arugula (rocket) or greens of choice

METHOD:
Preheat oven to 350°F (180°C) and line baking tray with parchment (greaseproof) paper.
Mix together tomato paste, oregano, salt and pepper in a small bowl.
Assemble mini pizzas starting with tomato paste then layer with your favourite ingredients on top of your aubergine/eggplant slices (saving fresh greens for serving).
Bake for 15-20 minutes.
Serve on a share platter and top with leafy greens.

This recipe with related links also here
http://thelowcarbdiabetic.blogspot.co.uk/2016/06/mini-aubergine-eggplant-pizzas.html

All the best Jan

Jan1 wrote:

Pork chops with aubergine / eggplant

Aubergines/eggplants are such a lovely vegetable and when you add tomatoes, garlic and basil it just adds to the taste ...
Have a look and see what you think.

Ingredients:
Serves 4
1 tbsp olive oil
1 medium aubergine/eggplant, cut into small cubes
1 tbsp balsamic vinegar
1 tsp sugar (or sweetener of your choice if preferred)
400g can chopped tomatoes with garlic
handful basil leaves, torn
4 boneless pork chops

Method:
1. Heat the oil in a large saucepan, tip in the aubergine then fry over a medium heat for 5 mins until soft and golden. Pour in the vinegar. Once the bubbling subsides, stir in the sugar (sweetener), followed by the tomatoes, basil and seasoning to taste. Stir well and cook over high heat for 5 mins, until the sauce has thickened.
2. Meanwhile, heat the grill to medium and season the pork. Place the chops under the grill for 15 mins, turning halfway, until golden and cooked through.

Serve the chops with the aubergines on the side - approx 11g carb per serving

Suggestion:
Why not crumble some feta cheese on top and serve with green beans ...

Recipe and other links also shown here
http://thelowcarbdiabetic.blogspot.co.uk/2016/04/pork-chops-with-aubergine-eggplant.html

Bon Appetit

All the best Jan

Can you believe it will be Wednesday tomorrow

Why not get some pork chops (or lamb if preferred) and enjoy this meal suggestion for your midweek dish.

All the best Jan

Ingredients
Serves Four
1 x 400g tin chickpeas, drained and rinsed
2 tsp Harissa paste
1 tsp olive oil, plus extra for brushing
2 aubergines, sliced lengthways into 16
1 x 225g pack halloumi with mint, cut into 16 slices
24 basil leaves
1 x 90g bag mixed salad leaves
125g (4oz) cherry tomatoes, halved

For the dressing
2 tbsp tahini
1 lemon, juiced, plus extra wedges for squeezing
1 tbsp extra-virgin olive oil
2 garlic cloves, crushed

Method:
1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the chickpeas in a baking dish and toss with the harissa and oil; season. Roast for 25 minutes.
2. Meanwhile, preheat a griddle pan. Brush the aubergine slices on both sides with a little oil; season. Griddle in batches for 2-3 minutes on each side until charred and cooked through. Set aside until needed.
3. To make the dressing, combine all the ingredients in a small bowl; season.
4. Griddle the halloumi for 1-2 minutes on each side. Squeeze over a little lemon juice. Put 2 halloumi pieces and 2 basil leaves on each slice of aubergine and roll it up. Arrange on a roasting tray and bake for 5 minutes.
5. Toss the salad leaves with the tomatoes and roasted chickpeas. Top with the aubergine rolls. Serve with the dressing and extra lemon wedges for squeezing over.

Each Serving:
Carbohydrate 15.3g Protein 19.9g Fibre 3.2g Fat 28.2g

From an original Tesco Real Food idea here 
https://realfood.tesco.com/recipes/aubergine-and-halloumi-rolls.html

All the best Jan

Ingredients:
Serves Four
1 aubergine (eggplant), sliced lengthways
3 tbsp. olive oil
2 cloves garlic, chopped
½ tsp dried crushed chilli flakes
1 lemon, juice and zest
200g (7oz) plum tomatoes
1 ball of mozzarella
½ packet (about 15g) mint leaves
½ packet (about 15g) parsley
a few leaves of basil

Method:
1. Cut aubergine (eggplant) into thin slices lengthways. Brush each slice with olive oil and grill in a griddle pan for 2-3 minutes on each side until tender and charred. Place in a serving dish.
2. Add garlic to griddle pan with the chilli flakes. Heat for just a few seconds then add the lemon juice and swirl though the pan. Drizzle it over the aubergine slices.
3. Crush the plum tomatoes and scatter over. Tear up the mozzarella and add to the dish. Season well.
4. Finely chop the mint and parsley, add the lemon zest and scatter over the salad with a few torn basil leaves.

Per Serving:
Carbohydrate 4.3g Protein 8.4g Fibre 2.7g Fat 16.4g

See original Tesco real-food idea here
https://realfood.tesco.com/recipes/grilled-aubergine-tomato-and-mozzarella-salad-with-green-herbs.html

All the best Jan

Ingredients
Serves Four
2 large aubergines - about 600g (1¼lb) in total
3 garlic cloves, sliced
4tbsp extra-virgin olive oil
125g (4oz) ricotta

For the smoky pesto
1tsp smoked paprika or pimentón
1 bunch of basil
50g (2oz) pine nuts
1 garlic clove
30g (1oz) Parmesan cheese or vegetarian Parmesan substitute, grated
3tbsp olive oil

Method:
1. Preheat the oven to Gas Mark 5, 190°C, fan 170°C.
2. Slice the aubergines into 1cm (½in) thick discs. Mix the garlic and olive oil in a cup and brush both sides of the aubergine slices with oil. Place aubergine on a baking tray and pour over remaining garlic oil. Season. Bake for 30 minutes until soft and golden. Set aside.
3. To make the pesto, place the paprika, basil, pine nuts, garlic and Parmesan in a food processor and purée while gradually adding the oil. Season to taste.
4. Brush 4 ramekins with oil and place an aubergine slice in the base of each one. Top with 1 tbsp. ricotta, a spoonful of pesto, then another aubergine slice.  Follow with another layer of ricotta, pesto, then aubergine. (Some pieces of aubergine might be smaller, so use as many as necessary to fill the final layer).
5. Place ramekins on a baking tray and bake for 20 minutes until sizzling. Leave to cool briefly. Place an upside-down plate over each timbale and flip to invert and serve.

Each serving:
Carbohydrate 5.6g Protein 9.3g Fibre 4.8g Fat 34.3g
Original recipe idea here
https://realfood.tesco.com/recipes/smoky-aubergine-timbales.html

All the best Jan

Who doesn't like Mary Berry recipes - and this one is one of her classics. Roasted vegetables have also become a classic over the last few decades, perhaps because Mediterranean vegetables are easy to buy or grow yourself, and of course as well as being nutritious they look so colourful on the plate too!

Ingredients
Serves Six
2 small or 1 large aubergine/eggplant, halved and cut into 15mm/⅝in slices
350g/12oz peeled butternut squash, cut into 2cm/¾in cubes
2 medium courgettes/zucchini, halved and cut into 1cm/½in slices
2 large red peppers, seeds removed, cut into large 4cm/1½in pieces
4 tbsp. olive oil
salt and freshly ground black pepper

For the dressing
2 tbsp. balsamic vinegar
4 tbsp. olive oil
1 tsp. caster sugar
1 heaped tsp grainy mustard
1 banana shallot, finely chopped
1 garlic clove, crushed

To serve
100g/3½oz feta, crumbled (optional)
2 tbsp. chopped mint
2 tbsp. chopped basil

Method
1. Preheat the oven to 220C/200 Fan/Gas 7.
2. Line two large baking trays with baking paper.
3. Put the vegetables into a bowl, add the oil and season with salt and pepper. Toss until coated. Arrange in a single layer on the baking trays.
4. Roast in the oven for 30–40 minutes, or until golden and little crisp – turn halfway through if needed. Leave to cool on the baking trays.
5. For the dressing, measure all of the dressing ingredients into a jug. Mix well and season with salt and pepper.
6. Put the vegetables on a serving platter or in a bowl. Pour over the dressing and check the seasoning. Scatter with the feta (if using), mint and basil and serve.
From an original idea here
https://www.bbc.co.uk/food/recipes/roasted_vegetables_with_29823

All the best Jan

Why not "try these mouth-watering aubergine (eggplant) and red pepper parcels for a barbecue recipe with a difference. Sure to delight vegetarians and meat eaters alike, these tasty parcels feature slices of charred aubergine wrapped around slivers of fresh tomato, roasted red pepper and creamy feta cheese.

Ingredients:
Makes 12
4 aubergines (eggplants)
olive oil
5 tbsp. Mediterranean herb paste
1 lemon, juiced
1 red chilli, seeded and finely chopped
1 garlic clove, finely grated
250g (8oz) feta
3 large tomatoes, sliced
12 pieces roasted red pepper from a jar

Method:
1. Cut the top off each aubergine (eggplant), and slice lengthways into 6 thin pieces, taking the rounded edge off the first and last pieces. Pre-heat a barbecue or griddle pan until hot. Brush the aubergine slices with oil and cook for 3-4 minutes on each side, or until there are char marks on each side and the aubergine has softened.
2. Mix together the herb paste, lemon juice, chilli and garlic. Cut the feta in half horizontally and then into 12 pieces.
3. Once cooked, brush the aubergines (eggplants) on each side with some of the herb mixture and add a little seasoning.
4. Brush both sides of the cooked aubergine slices with a little of the herb paste. Place two together lengthways with the ends overlapping, pin together with a cocktail stick. Pop a piece of tomato on top of this overlapping section, then top with cheese and a piece of pepper. Wrap the aubergine over the top and secure with another cocktail stick. Repeat with the remaining pieces of aubergine. Do this with the remaining slices of aubergine and fillings to make 12 parcels. Brush the tops with a little more of the herb sauce.
5. Return the parcels to the barbecue and cover with a lid for 5-10 minutes, until the cheese has softened. If you don't have a lid, wrap the aubergines (eggplants), in groups of 3, in foil and place on the barbecue for 10 minutes.

Each serving:
Carbohydrate 3.8g Protein 4.5g Fat 10.0g"
From an original idea here
https://realfood.tesco.com/recipes/aubergine-parcels.html

All the best Jan