Monday Spotlight - Eggplant

Eggplant. I don't know if you are like me but I typically have never cared for it much. But, it seems to be dominating the farmer's market these days so I figure I need to address it.

Eggplant is typically in season July - October. Eggplant, although referred to as a vegetable, is actually a fruit. It comes in many varieties, shapes (oblong/round), sizes (2 - 12 inches long), and colors (white to deep purple).

Now, eggplant isn't a particulary nutrient-dense food as far as standard vitamins and minerals go (lucky for those of us that don't really prefer it anyways!), however as you might have guessed from it's pigmentation (well, the deep purple ones at least) it carries a lot of cancer-fighting antioxidants. Eggplant might also be able to reduce cholesterol and protect brain cells. One serving of cooked eggplant will provide you 10% of the daily recommended amount of fiber in under 35 calories.

Eggplant can be cooked many ways - or just eaten raw! Although many people do not opt to eat them raw as some claim the skins are inedible. Eggplant parmaggiana and lasagna are often popular choices for eggplant, but adding them to casseroles, pastas, omelets or stews work fine as well. In fact, these are great ways to sneak in eggplant into many meals, particulary if diced first. Grilling or broiling are other healthy alternatives. If the skin is particularly bitter or the plant has been stored for longer than two days, try slicing the eggplant, sprinkling with sea salt and placing in a collander in the sink for 20 minutes or so. Wipe them off before eating or cooking them. This is your best bet for getting out some of its bitterness.

Grilled eggplant and tomato snack

Picking an eggplant can be a little tricky. If you are buying direct from your farmer, you can just ask him or her to help you determine the ripeness. One distinct advantage to a farmer's market is that the farmer usually picks what is ready for harvest right before bringing it to you. If you source your eggplant from the grocery store, press your thumb into the skin and watch to see if the skin bounces back. If it does, it should be ripe. If it is too hard that you can't make a finger impression, it is not ripe; if it is too soft, it is overripe. Like melons, the eggplant should feel heavier than it looks. If it sounds hollow when tapping it, chances are it isn't the eggplant for you. Eggplants have a short shelf life so try to avoid buying them unless you are jonesing for some purple stuff in your life.

So, if they call to you, eat them up! Cancer prevention is never a bad thing. But if you pass, that's ok too. Just make sure you are getting your blues and purples and blacks elsewhere (generally a good indication of antioxidant value) and that you incorporate whole fruits and vegetables into your diet. If you want to keep healthy, that is!