If you are bothered by a recent gain of some unwanted pounds, did you know that eggplant water can help weight loss? Shedding a few pounds is easier than you think. It’s a goal that can be met by shedding excess fluid retention, which also relieves that uncomfortable feeling of tummy bloat. Vegetables in general are known as nature’s “diuretics.” You may recognize that term because you have seen it used to describe “water pills, ” sold in drugstores, which are designed to flush out the body’s excess fluids. Drinking vegetable water can accomplish the same goal, naturally.
Natural foods are beneficial in removing retained fluid. For years, those wanting to just flush out toxins from their bodies for general well-being have tried drinking the excess fluid from greens, beets, carrots or cabbage. Drinking eggplant water is also attracting attention, since it not only works as a diuretic, but is so low-cal and nutritious.
- Boil and Save
- Eggplant health benefits and tasty tips
- What are the benefits of eating eggplant?
- Is eggplant good for losing weight?
- How do you cook eggplant?
- How to Make Low Carb Eggplant Parmesan
- Tips for Making Low Carb Eggplant Parmesan
- Looking for more low carb Italian recipes?
- 39 Low Carb Eggplant Recipes
- Ask the Diet Doctor: Is Eggplant a Good Food for Weight Loss?
- Lose Weight with Eggplant Water
- How can I lose weight with eggplant water?
- What other benefits do eggplants provide?
- How to lose weight with eggplant water
- Healthy You
- How to make eggplant water
- The most important benefits of eggplant water
- How to make eggplant water at home
- 9 Amazing Benefits of Eggplant Nutrition
- What are Eggplants?
- Eggplants Nutrition Facts
- Ways to Eat Eggplant
- Health Benefits of Eggplants
- Eggplant nutrition facts
- Eggplant benefits
- Carbs in eggplant
- The nightshade issue
- Ways to enjoy eggplant
Boil and Save
Eggplant is a popular vegetable with cooks worldwide (known in France and elsewhere as the aubergine). Chinese, French, Italian, Greek and Turkish are just a few of the cuisines that make generous use of this beautiful, tasty vegetable that is easily prepared when roasted, broiled or baked.
What exactly is eggplant water? The water is simply the byproduct of boiling the eggplant. Think of the process as playing opposites. Most of the time you boil your veggies and throw the water away. This time, you are removing the veggie and saving the water.
Here is what to do: wash the eggplant, cut it into small pieces, and boil for about five minutes. When that’s done, let it all cool off. Then, strain all the water out and keep the water. (Rather than discarding the eggplant, though, remember that it’s rich in fiber, folate, niacin and low in calories (only 33 calories for a full cup of diced eggplant). Place the water in the fridge until you’re ready to use it.
How many cups should you drink? An 8-ounce glass of eggplant water daily is often recommended; some eggplant-water enthusiasts claim they thrive on seven to eight glasses a day. The best course of action may be for you to do with what your body feels comfortable. Try a glass a day for starters and adjust upwards as you see fit.
Just remember: by drinking eggplant water as a diet aid, you are not losing fat, even if the scale shows that you are a few pounds lighter. You have just lost fluid, not the fat, and the loss is only temporary. Finally, it is always best to ask your doctor if you have any concerns or questions before beginning any new regimen to lose weight.
The Spanish nicknamed the eggplant “the apple of love” — it does keep the heart healthy, so there may be something to that saying. Eggplant — also called aubergine — contains anthocyanins and phenolic compounds, which protect your body from free radicals that cause aging. As well, the fibre in eggplant lowers cholesterol by preventing its absorption in the intestines.
Another great thing about eggplant is that because it is so fibrous, it works like a sponge, soaking up any flavours it is combined with. Because of its texture, eggplant makes a great substitute for meat in many recipes.
Eggplant is naturally low in calories, as long as you don’t fry it in oil. A deep-fried eggplant can absorb up to four times more fat than french-fried potatoes. That is a whopping 83 grams of fat in 70 seconds, or 700 extra calories. That’s like taking this healthy diet food and making it calorically equivalent to eating an extra-large hamburger with bacon! Stick to baking, roasting, grilling, broiling, and steaming your eggplant for maximum health effects.
Read on to learn how this amazing fruit can improve your health this winter:
1. Eggplant increases satiety and absorbs fat: Eggplant is extremely high in a type of viscous fibre that has the ability to bind to fat and create a feeling of fullness, with just 20 calories per cup of cubed eggplant. This makes eggplant an amazing addition to any weight-loss regimen!
2. Eggplant is high in the amino acid GABA:GABA (gama-aminobutyric acid) is an amino acid that has the ability to reduce anxiety, improve sleep, and quiet a racing mind. This makes eggplant a perfect relaxation food for the holiday season.
3. Eggplant skin contains high-powered antioxidants: Eggplants contain an antioxidant called nasunin, found in the vegetable’s skin. Nasunin protects against premature aging, cardiovascular disease, and the physical effects of emotional stress.
4. Eggplant is a source of potassium: Potassium has always been necessary for maintaining a healthy blood pressure, but has now been shown to help prevent gum disease as well. Potassium is a key component in fighting inflammation of the gums and arteries.
5. Eggplant extracts are traditionally used to lower cholesterol: Eggplant extract stimulates bile production and allows for increased metabolism and elimination of cholesterol from the system. Eggplant extracts are considered an ethnomedicine because of their traditional uses in the treatment of high cholesterol.
Eggplant “noodle” Pad Thai
Eggplant is known to be versatile, but have you ever thought of using it as noodles? Nutritionist Adeline Chan created this incredible Pad Thai dish, with all the flavour and a fraction the carbs you would get in a traditional noodle dish. The cilantro and lime add a fresh lift, perfect on a cool fall day.
3 Chinese eggplants
1 tbsp organic seasoned rice vinegar
1 tbsp pure fish sauce
1 tbsp unsweetened almond milk
¼ tsp tamarind paste
½ tbsp pure maple syrup
1 tbsp coconut oil
2 cloves garlic, roughly chopped
1 large egg, whisked
½ cup firm tofu, diced into roughly 1-cm cubes
1-2 pinches red pepper flakes (optional)
1 bunch green onions, finely chopped
½ cup mung bean sprouts
1 tsp sesame oil
1-2 tbsp roasted unsalted cashews, crushed
½ lime, cut into wedges
Few sprigs of coriander (to garnish)
1. Cut each eggplant in half lengthwise. Then, cut each half lengthwise into about 0.5-cm thick strips. Set the eggplant “noodles” aside.
2. For the sauce, combine organic seasoned rice vinegar, pure fish sauce, unsweetened almond milk, tamarind paste, and pure maple syrup into a small bowl. Mix everything well and set aside.
3. In a skillet on medium heat, add the coconut oil and sauté the garlic.
4. Once the garlic is slightly brown, add in the whisked egg immediately and scramble it.
5. When the egg is scrambled and no longer runny, add in the tofu and eggplant. Mix everything together until the eggplant strips become limp like noodles.
6. Next, stir in the sauce (from step 2). When the sauce begins to boil, red pepper flakes can be added for spiciness, if desired.
7. When the liquid from the sauce has evaporated, turn off the heat and toss in the green onions, mung bean sprouts, and sesame oil. Mix well and then transfer everything into a serving dish.
8. Top the dish off with roasted unsalted cashews, coriander, and lime. Make sure to squeeze in some lime before eating and enjoy!
Makes 2 servings
Note: Eggplant belongs to the nightshade family, which also includes tomatoes, sweet peppers, and potatoes. People who suffer from arthritis may find they react to an alkaloid in nightshades that causes swelling and inflammation. Check your sensitivity to nightshades by removing them from the diet and then reintroducing them while watching for symptoms.
Nutritionist Julie Daniluk hosts Healthy Gourmet, a reality cooking show that looks at the ongoing battle between taste and nutrition. Her soon-to-be-published first book, Meals That Heal Inflammation, advises on allergy-free foods that both taste great and assist the body in the healing process.
For more amazing recipes visit Chatelaine.com’s recipe section.
Eggplant health benefits and tasty tips
Share on PinterestEggplants are rich in fiber and antioxidants.
A serving of eggplant can provide at least 5% of a person’s daily requirement of fiber, copper, manganese, B-6, and thiamine. It also contains other vitamins and minerals.
In addition, eggplants are a source of phenolic compounds that act as antioxidants.
Antioxidants are molecules that help the body eliminate free radicals — unstable molecules that can damage cells if they accumulate in large amounts. Foods that contain antioxidants may help prevent a range of diseases.
Among the antioxidants in eggplants are anthocyanins, including nasunin, lutein, and zeaxanthin.
Which other foods are good sources of antioxidants? Find out here.
The fiber, potassium, vitamin C, vitamin B-6, and antioxidants in eggplants all support heart health.
A review published in 2019 suggested that eating foods containing certain flavonoids, including anthocyanins, helps reduce inflammatory markers that increase the risk of heart disease.
A 2013 study found that middle-aged women who consumed more than 3 servings a week of blueberries and strawberries — good sources of anthocyanins — had a 32% lower associated risk of heart disease than those who consumed fewer of these fruits.
In another investigation, researchers concluded that women with a high intake of anthocyanins appeared to have significantly lower blood pressure and less stiffening of the arteries than those who ate fewer of these compounds.
Learn about other foods that can boost heart health.
Eggplant contains fiber, and this may benefit cholesterol levels. A cup of cooked eggplant cubes, weighing 96 grams (g), contains around 2.4 g of fiber.
Results of a 2014 study in rodents indicated that chlorogenic acid, a primary antioxidant in eggplants, may decrease levels of low density lipoprotein, or “bad,” cholesterol and reduce the risk of nonalcoholic fatty liver disease.
Managing high cholesterol? Learn which foods to eat or avoid.
The polyphenols in eggplant may help protect the body from cancer. Anthocyanins and chlorogenic acid protect cells from damage caused by free radicals. In the long term, this may help prevent tumor growth and the spread of cancer cells.
Anthocyanins may help achieve this by preventing new blood vessels from forming in the tumor, reducing inflammation, and blocking the enzymes that help cancer cells spread.
How does the diet affect the risk of breast cancer?
Findings of animal studies suggest that nasunin, an anthocyanin in eggplant skin, may help protect brain cell membranes from damage caused by free radicals. Nasunin also helps transport nutrients into cells and move waste out.
Anthocyanins also help prevent neuroinflammation and facilitate blood flow to the brain. This could help prevent memory loss and other aspects of age-related mental decline.
Lab experiments have indicated that nasunin may reduce the breakdown of fats in the brain, a process that can cause cell damage.
Learn more about foods that can boost brain function.
Dietary fiber can help people manage their weight. A person who follows a high-fiber diet is less likely to overeat, as fiber can help a person feel fuller for longer.
Eggplants contain fiber and are low in calories — they can contribute to a healthful, low-calorie diet.
However, eggplant can absorb a lot of oil during frying. Anyone looking to lose weight should prepare it a different way, such as by grilling or air-frying it.
Here, find more tips for weight loss.
Eggplant also contains the antioxidants lutein and zeaxanthin.
Lutein appears to play a role in eye health, and it may help prevent age-related macular degeneration, which can lead to vision loss in older people.
Find out more about age-related macular degeneration.
A low carb eggplant pizza recipe that uses sliced eggplant instead of a carb-heavy breaded crust. Tons of flavor and super simple to assemble, this recipe is gluten-free, vegetarian and vegan-friendly.
Does anyone else feel like eggplant is a forgotten veggie? I mean, besides the eggplant emoji, when is the last time you thought about eggplant? Or purchased eggplant? Or maybe you’ve never even eaten it before?!
I remember the first time I tried eggplant… it was post-college and layered with cheese and basil and pan-fried to perfection. I loved it, but if I’m being honest, eggplant isn’t a veggie I buy on the regular.
But lately, Isaac and I have been low-key obsessed with this eggplant pizza, so I see a lot more eggplant in my near future.
Eggplant is a great “vehicle” for flavor. What do I mean by this? It’s pretty mild on its own so it pairs really well with complex flavors, making it a great base for a recipe! I had the idea of creating a pizza using eggplant as the crust one weekend when pizza was on my brain. I love that this pizza is easily made low carb by using eggplant and how simple this pizza was to create (aka much easier than putting together a cauliflower crust!).
It’s definitely more of a fork and knife pizza, but trust me when I say that it’s really delicious and just like regular pizza. And you can top it with anything you desire! I made this veggie version to share, but I’ve also made a meat version with chicken sausage from our local farmers market and it was phenomenal. If you want a little more protein, follow the instructions for how to add ground meat (or veggie crumbles) to the recipe.
What are the benefits of eating eggplant?
Eggplants are very nutrient dense – meaning they pack a lot of vitamins and minerals in without a ton of calories. They’re low in carbs, but high in fiber, folate, potassium and manganese along with other vitamins and minerals. One important thing to note: eggplant, just like tomatoes, potatoes, peppers and tomatillos, are in the nightshade family. Nightshades are typically safe to consume but they do contain alkaloids so if you’re someone who struggles with autoimmune conditions, IBS or other food sensitives consuming nightshades might contribute to your condition. Learn more about nightshades here.
Is eggplant good for losing weight?
Because of eggplant’s texture, flavor and ability to replace higher calorie foods, eggplants are great to incorporate when trying to lose weight – and this recipe is the perfect example! Instead of making or ordering pizza with a doughy crust loaded with calories, you can easily make this eggplant pizza that is packed with fiber, vitamins, and minerals! All the pizza flavor is still there — you’re just replacing the crust with something a bit healthier.
How do you cook eggplant?
There is a myth that raw eggplant is poisonous. This isn’t true, however, the leaves and flowers of the plant can be toxic. And like I mentioned above, plants in the nightshade family, all contain alkaloids. One alkaloid present in eggplant is called solanine and it can be poisonous when consumed in extremely large quantities.
So yes, eggplant is okay to consume raw, but at the end of the day it tastes much better cooked – plus there are so many ways to cook it! You can eat the skin and the small seeds, just make sure you cut off the green stem on the top. You can cut it into strips (lengthwise) or into rounds (widthwise). Bake it, roast it, grill it, pan-fry it… so many options. As for peeling eggplant, you certainly don’t have to peel them – it’s really your choice. The skin is completely edible, but sometimes with larger eggplants, the skin can be a little tough and you may want to consider peeling.
For this low carb eggplant pizza recipe I didn’t find the skin to be too tough, but if you’re using a large eggplant and don’t want to deal with biting through the tough skin, go ahead and peel your eggplant before using it in this recipe.
If you try this eggplant pizza recipe be sure to leave a comment and star rating letting me know how it turned out. Your feedback is so helpful for me and other EBF readers who are planning to try the recipe!
A low carb eggplant pizza recipe that uses sliced eggplant as the crust instead of a carb-heavy breaded crust. Tons of flavor and super simple to assemble, this recipe is vegetarian and vegan-friendly.
- 1 large eggplant
- 1 Tablespoon olive oil
- 1/2–1 cup no sugar added pizza sauce*
- 2 garlic cloves, minced
- 1/2 yellow onion, sliced
- 1 cup fresh baby spinach
- sea salt, to taste
- ground pepper, to taste
- 3/4 cup shredded mozzarella cheese
- ¼ cup chopped fresh oregano
- crushed red pepper (optional)
- Preheat the oven to 400°F.
- Slice the eggplant lengthwise, about 1/4-1/3 inches thick. Brush or rub a little olive oil on each side of the eggplant slices and place on a baking sheet lined with parchment paper or a baking stone. Sprinkle with salt and pepper. Place in oven for 7-10 minutes, or until eggplant is hot and starting to cook down.
- Meanwhile grab a skillet, add 1/2 Tablespoon olive oil and sauté the garlic and onion until soft (about 3-4 minutes). Season with salt and pepper. Add pizza sauce and spinach to the skillet and cook for 1-2 additional minutes until mixture is warm and spinach has wilted.
- Remove the eggplant slices from the oven, top each with the onion and spinach mixture. Sprinkle with cheese and chopped oregano. Place in the oven for approximately 5 minutes, or until the cheese has melted. Serve immediately with more fresh oregano and crushed red pepper.
- For the pizza sauce you can make your own using my recipe or use store-bought. My favorite store-bought option is Rao’s Homemade.
- If you’d like to add more protein to this dish, simply add about 8 oz of ground chicken sausage or veggie sausage to the skillet with the garlic and onion. Sauté until sausage is thoroughly cooked and then add your pizza sauce and spinach.
- Category: Lunch/Dinner
- Method: Bake
- Cuisine: American
- Serving Size: 1/2 of recipe
- Calories: 331
- Sugar: 15g
- Sodium: 791mg
- Fat: 19g
- Carbohydrates: 25g
- Fiber: 9g
- Protein: 17g
Keywords: eggplant pizza, eggplant crust pizza, low carb eggplant pizza
Looking for more eggplant recipes? Try baba ghanoush, my slow cooker ratatouille or this slow cooker coconut curry with eggplant. Do you have any other amazing recipes that you love using eggplant? Leave them in the comment section below.
This low carb Eggplant Parmesan is my version of the classic Italian dish! Gluten free and LCHF recipe.
The following post contains affiliate links, which means that at no extra cost to you I can make a tiny bit of money to help support this blog. Thank you!
I love finding low carb alternatives to my favorite Italian dishes – I think it’s one of my favorite cuisines! And this version is a real hit!
Note: Many people prefer to salt the eggplant (for a variety of reasons!) before cooking – I confess I haven’t added it as a stage with this recipe, and I personally don’t think it needs it!
For the “breaded” eggplant slices, I have adapted my recipe for Low Carb Eggplant Fritters. The main change is adding grated Parmesan to the coating – and it works so well! The coated eggplant slices are then lightly fried, and then baked within layers of herby tomato sauce and tons of cheese. It is very filling – so even though the recipe technically serves 4, you could easily stretch it to 6 with a tasty side salad.
How to Make Low Carb Eggplant Parmesan
Make the coating by combining almond flour, flaxseed meal, grated Parmesan, salt and pepper. Slice a medium aubergine and dip each slice into some beaten egg, then the coating mixture.
Heat a non-stick skillet and fry the coated eggplant slices – you may have to do this in a couple of batches. They need about 3-5 minutes on each side, or until the coating turns golden brown.
While the eggplant is frying, mix some canned tomato sauce with Italian seasoning. Spread ½ cup of the sauce over the base of a baking dish. Add a layer of cooked eggplant, then cover it another ½ cup of the sauce, and ½ cup of shredded Italian blend cheese (or just mozzarella would work fine too!).
Add the second layer of eggplant, and pour over the remaining sauce. Add another ½ cup of shredded cheese, then finish with some grated Parmesan.
Roast in a preheated oven for 12-15 minutes, or until the sauce is bubbling and the cheese on the top has melted and turned golden brown.
Garnish with chopped fresh basil leaves, and serve.
Low Carb Eggplant Parmesan #lowcarb #glutenfree #lchf
For the “breaded” eggplant
- 1 medium eggplant, sliced
- ¼ cup almond flour
- ¼ cup flaxseed meal
- ¼ cup grated Parmesan
- salt and pepper
- 1 egg, beaten
For the sauce
- 15 oz canned tomato sauce
- 1 tbs Italian seasoning
- 1 cup shredded Italian blend cheese
- ¼ cup grated Parmesan
- ¼ cup basil leaves, shredded, to garnish
- Preheat the oven to 400F.
- Make the coating by combining almond flour, flaxseed meal, grated Parmesan, salt and pepper.
- Dip each slice of eggplant into the beaten egg, then the coating mixture.
- Heat a non-stick skillet and fry the coated eggplant slices for about 3-5 minutes on each side, or until the coating turns golden brown.
- While the eggplant is frying, mix the tomato sauce with Italian seasoning. Spread ½ cup of the sauce over the base of a baking dish.
- Add a layer of cooked eggplant, then cover it another ½ cup of the sauce, and ½ cup of shredded cheese.
- Add the second layer of eggplant, and pour over the remaining sauce. Add another ½ cup of shredded cheese, then finish with some grated Parmesan.
- Roast for 12-15 minutes, or until the sauce is bubbling and the cheese on the top has melted and turned golden brown.
- Garnish the Eggplant Parmesan with chopped fresh basil leaves, and serve.
9g net carbs per serving (quarter of the whole recipe)
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- Spectrum Essentials Organic Ground Flaxseed, 24 Ounce (Pack of 1)
- Le Creuset Stoneware Oval Dish, 1-Quart, Palm
Yield 4 Serving Size Quarter of the recipe
Amount Per ServingCalories 309 Total Fat 19g Saturated Fat 4g Cholesterol 57mg Sodium 822mg Carbohydrates 18g Net Carbohydrates 9g Fiber 9g Sugar 9g Protein 19g Nutritional information for this recipe is provided as a courtesy and is my best approximation. I cannot guarantee completely accurate data due to variations in ingredients and cooking methods. Carbohydrates from sugar alcohols are not included in net carb counts as it has been shown that they do not impact blood sugar. Net carbs are the total carbs minus fiber.
Check out my Low Carb Recipe Ebook!
If you adore Italian food, you’ll love this collection of delicious 25 low carb Italian recipes!
Keto Eggplant Parmesan takes the classic Italian dish but lightens it up to be a lower carb version that is packed with just as much flavor and all the saucy, cheesy goodness you expcet in a good eggplant parm.
I have always loved eggplant parmesan but as I got older and found out just how many calories are in the traditional version I couldn’t believe it. Yes, although I hate to admit it, I was one of those people who thought I was making a healthier choice since I was choosing a vegetable. And then I learned that the eggplant is normally covered in an obscene amount of breading and deep fried. Delicious but definitely not a healthy choice.
So over the years, I have been making lots of lower calories versions including this simple low carb version with roasted eggplant. It still has all the flavor you would expect, and I actually find I like it even more since you can actually taste the eggplant and don’t have to worry about it becoming a soggy, oily mess. Plus the addition of an almond flour topping, adds some extra protein and crunch. It’s comfort food at its best and will satisfy every eggplant parm craving you have.
Tips for Making Low Carb Eggplant Parmesan
- The sauce: Since sauce is a big part of this dish, you want to choose a sauce with a ton of flavor. You also want a sauce that doesn’t have added sugar to keep the carbs as low as possible. This homemade sauce is a great option or you could try. For store bought sauces, I like Cucina Antica Tomato Basil and Amy’s Organic Family Marinara, both of which don’t have any added sugars.
- You want the eggplant to stand out in the dish and not become lost in a sea of sauce. Two things I like to do to make sure the eggplant is the star of the dish is to cut in lengthwise in long strips instead of circular rounds. This gives you bigger pieces that stand out more. Secondly, if you salt the eggplant for 10-15 minutes before baking it, you can remove some of the moisture and will get a better end product that doesn’t get mushy.
- When you are layering the eggplant, don’t be scared to have it overlap slightly. This will create a nice layer of eggplant and again help it stand out against the sauce.
- If you want to pack in some extra protein, you can add a layer of cooked ground beef or sausage – it’s delicious!
- Try to let the eggplant parmesan rest for at least 15 minutes before digging in. This will help the dish to set up and some of the liquid that cooked out during cooking will be reabsorbed.
Looking for more low carb Italian recipes?
- Lightened Up Chicken Saltimbocca
- Zucchini Noodle Bolognese
- Tomato Basil Spaghetti Squash with Sausage
- Spaghetti Squash with Meatballs with Fresh Mozzarella
- One Pan Roasted Italian Sausage with Tomatoes and Zucchini
- More healthy low carb Italian recipes
Are you looking for a keto friendly dish made with aubergine? You are sure to find a great one in this collection of low carb eggplant recipes.
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My mother and sister gave me six eggplants from the local mobile food pantry. They are both on fixed incomes and it helps for them to stock up on free food for the poor. But, often the fresh produce is much more than they can eat.
We also grew eggplants in our garden this year, so I was in desperate need for some low carb recipes. So, I searched my favorite blogs for some inspiration. Since the British refer to the vegetable as aubergine, I searched that term too.
Turns out, there are a lot of great aubergine recipes out there. I’ve always loved eggplant so many of the recipes are from my own collection. And, I’ve got a list of a couple new keto friendly recipes to try.
I listed my favorite of all low carb eggplant recipes at the top of the list. It’s my Parmesan casserole using aubergine. If you give that one a try, I think it will be a favorite of yours too. Even my picky three year old daughter told me it was delicious. It’s loaded with gooey cheese and is very similar to a lasagna.
Now on to the recipes…
39 Low Carb Eggplant Recipes
1. Eggplant Parmesan Casserole at Low Carb Yum
2. Moussaka at Ditch The Carbs
3. Baked Eggplant Gratin at Joy Filled Eats
4. Paleo Lasagna at The Nourished Caveman
5. Crock Pot Beef Casserole at Low Carb Yum
6. Eggplant Burgers at Low Carb Yum
7. Crispy Aubergine Rounds at Low Carb Maven
8. Eggplant Tomato Ground Beef Skillet at Low Carb Yum
9. French Toast at Maria Mind Body Health
10. Hamburger Pie at Low Carb Yum
11. Roasted Eggplant Dip at Low Carb Maven
12. Garlic Lover’s Vegetable Stir at Kalyn’s Kitchen
13. Cranberry Eggplant Bread Pudding at Low Carb Yum
14. Eggplant Tomato Rounds at Low Carb Yum
15. Keto Aubergine Parmesan at Keto Diet App
16. Sausage and Cheese Casserole at Low Carb Yum
17. Wyatt’s Casserole at Lowcarb-ology
18. Keto Friendly Pizza at The Nourished Caveman
19. Margherita Pizza at Diethood
20. Skillet Moussaka at Low Carb Yum
21. Rosemary Garlic Chips at Keto Diet App
22. Eggplant Chips at Divalicious Recipes
23. Spinach Meat Lasagna at Low Carb Yum
24. Fried Eggplant at Ditch The Carbs
25. Italian Eggplant Cheese Melts at Step Away from the Carbs
26. Easy Oven Roasted Vegetables at Low Carb Yum
27. Breadsticks at Maria Mind Body Health
28. Eggplant and Tomatoes and Peppers at Low Carb Yum
29. Indian Eggplant Stew at This Old Gal
30. Balsamic Tomato Eggplant Sliders at Wholesome Yum
31. Stuffed Eggplant Rolls Wrapped in Bacon at Low Carb Yum
32. Summer Crab and Vegetable Bake at Low Carb Yum
33. Greek Eggplant Salad at Keto Diet App
34. Eggplant Fries at Maria Mind Body Health
35. Vegetable Pie at Low Carb Yum
36. Pan Fried White Eggplant at Kalyn’s Kitchen
37. Eggplant Parmesan Bites at Ditch The Carbs
38. Cranberry Eggplant “Bread” Pudding at Low Carb Yum
39. Filipino Eggplant Salad at Low Carb Yum
Ask the Diet Doctor: Is Eggplant a Good Food for Weight Loss?
Q. Can eggplant help you lost weight? And if so, can you recommend a healthy eggplant recipe?
A: Eggplant is a great food to help you lose weight. Eggplant is a low-carb, nutrient-dense, calorie-poor food, meaning that it contains high levels of nutrients but not a lot of calories or carbohydrates. One cup of eggplant contains only eight grams of carbohydrates, two of those coming from fiber. It is also a low glycemic food, meaning that the small amount of carbohydrates in eggplant doesn’t cause much of an impact on your blood sugar levels (another key for optimizing weight loss).
If you’re looking for a great way to prepare eggplant, here is a healthy recipe for Middle Eastern Inspired Eggplant by Todd Andersen, a private chef based out of Indianapolis who prepares delicious, healthy meals for one of my clients. Add your favorite protein to this dish and you’ll have a complete, tasty, and waistline-friendly meal.
Middle Eastern Inspired Eggplant
2 large eggplant, peeled and cut into ½-inch cubes
1 small onion, small dice
2 cloves garlic, minced
1 14 oz can whole plum tomatoes
2 Tbps tomato paste
1 ½ T Garam Masala
1 T Madras curry powder
¼ t ground clove
2 Tbsp balsamic vinegar
1 Tbsp honey
½ cup chicken broth
Salt and pepper to taste
Directions: Add olive oil to coat the bottom of a large, hot skillet. Add onion and eggplant, salt and pepper generously. Add garlic and toss frequently until the eggplant has a little color to it. Next add the tomato paste, allowing to heat and toast just a bit from the heat of the pan. Pour in balsamic vinegar and heat until the liquid reduces by half. Stir in the spices, honey and raisins. Add tomatoes, crushing by hand as adding, reduce heat to a simmer. Add chicken broth and allow the dish to simmer until thickened to almost a stew consistency. Taste and adjust seasoning to liking.
Nutrition Information (per serving): 150 calories, 4 gram fat, 29 grams carbohydrates, 10 gram fiber, 5 grams protein
Dr. Mike Roussell, PhD, is a nutritional consultant known for his ability to transform complex nutritional concepts into practical habits and strategies for his clientele, which includes professional athletes, executives, food companies, and top fitness facilities. Dr. Mike is the author of Dr. Mike’s 7 Step Weight Loss Plan and the upcoming 6 Pillars of Nutrition.
Connect with Dr. Mike to get more simple diet and nutrition tips by following @mikeroussell on Twitter or becoming a fan of his Facebook page .
- By Mike Roussell, PhD
Lose Weight with Eggplant Water
Getting rid of excess belly fat requires some effort and changing a few life habits. While exercise and a healthy diet are indispensable, you can also lose weight with eggplant water.
Eggplant water is an excellent remedy for losing weight. Its high water content, fiber, vitamins, antioxidants and minerals make it an excellent resource for burning fat. Plus, it also provides an appropriate source of nutrients that care for the body. Knowing how to consume it could become an indispensable aid for slowly reducing that annoying belly fat.
You might like this article:
7 Tips for Burning Fat and Building Muscle
How can I lose weight with eggplant water?
First of all, let’s take a look at some of the benefits of eggplants.
Eggplant possesses the virtue of having large amounts of nutrients, while also being low in calories. They’re also excellent diuretics, fight fluid retention, while also having a satiating effect.
That’s why eggplant water has very cleansing and detoxifying properties. Plus, it’s fat-free and barely has any calories. Not only that, it also provides the necessary nutrients to complement a healthy and balanced diet.
However, make no mistake: in order to reduce belly fat – or to lose weight – you need to also change your life habits. This means that eggplant water will only help you if you eat a balanced diet and exercise at least half an hour a day
What other benefits do eggplants provide?
In addition to the previous benefits, eggplants offer a plethora of other benefits:
- Eggplants help control cholesterol. Their components absorb the fats in the foods you eat with them and circulate them through the intestines.
- They eliminate toxins in the body and regulate intestinal movement, making it great for fighting constipation.
- They have antioxidant properties thanks to their vitamin E and anthocyanin content. This antioxidant protects against various types of cancer and cardiac disease.
- Eggplants also have a sufficient amount of potassium and some sodium, which are important for the nervous and cardiovascular systems.
- The fiber in eggplants helps lower blood sugar levels, thereby helping diabetics.
- They also have folic acid, which is good for the bones.
- Eggplants are great for individuals who suffer from liver problems, as they stimulate bile functioning.
- They’re a vegetable that’s very rich in magnesium and iron, and can prevent anemia and improve your defenses.
Magnesium, a Complete Mineral
How to lose weight with eggplant water
How to make eggplant water
The recipe needed to lose weight with eggplant water is simple:
- Buy a medium-sized eggplant, peel the skin off, and wash well and cut into cubes.
- Then, get a dark jar and pour half a liter of water into it, while adding the eggplant cubes. Allow it to steep overnight, which is why you need to make it the night before to make sure it steeps correctly overnight.
How to consume it
- Drink it fresh with a bit of lemon juice. This will make it taste better, and you’ll also be adding more antioxidants.
- Remember to drink it before your two main meals, and do this for an entire week.
- Drink it for seven consecutive days.
- We recommend following this diet at least once a month, because not only does it help fight belly fat, it also helps cleanse the body.
- During that week, eat a salad and juice-based diet, and reduce industrial fats and refined flour as much as possible.
- Drink half a liter of eggplant water a day, one glass before both of your main meals.
- In addition to drinking eggplant water, you should also eat eggplant in its other forms: baked, boiled. However, never eat it raw. Raw eggplant is toxic because it contains an alkaloid known as solanine, which can cause vomiting and diarrhea.
At this time of year, eggplant can be found everywhere. I make eggplant lasagna, eggplant parmesan, babaganoush, my eggplant casserole with tomatoes and anchovies, and, of course, the classic ratatouille. I’m not here to talk about food recipes though, but about how to use this vegetable for weight loss, something we all need these days.
Read more ¿Qué más?: 7 Secret ways French women stay skinny
Poking around the internet, I found an article about the benefits of eggplant water and how it promotes weight loss. It’s said that due to the high water content of eggplants and to the vitamins and minerals that they provide, which act as antioxidants, eggplants help burn fat.
If you add to this that eggplants are rich in potassium and are a natural diuretic that helps fight fluid retention, well, a silver bullet!
To prepare eggplant water you just have to wash and slice the eggplant, skin and all, into cubes. Then put the cubes in a dark jar or pot and cover them with water. After closing the container, let it sit overnight. If you don’t have a dark jar, you can cover any bowl with a kitchen towel. The important thing is that the essence of the eggplant be transferred to the liquid overnight.
For the treatment to be effective, it must be repeated for seven consecutive days. The next morning, strain the water and drink about a liter a day. In the evening, repeat the process of cutting the eggplant, adding water and letting it stand overnight.
With this treatment you can lose up to four pounds in a week if you accompany it with a healthy diet, low in fat and carbohydrates and exercising at least half an hour daily.
Image via Enriqueta Lemoine
How to make eggplant water
The one known as eggplant water has become in recent years a very popular natural drink, not only because it consists of a recipe that is very easy to make and with incredible benefits and properties, but also because it has been known for a long time that it would be a natural option to lose weight and lose weight. As you surely know, the eggplant It is a very healthy food, and recommended for our health, especially when it comes to following a diet as varied as balanced. It is a food belonging to the Solanaceae family, within whose group we also find other well-known traditional foods, such as tomatoes, potatoes and peppers.
In the particular case of eggplant, we can find ourselves in the market with different varieties depending on their shape. Thus, for example, we should mention the globose eggplant (with shiny dark purple skin), the long eggplant (with a long aspect and dark purple skin) and the marbled eggplant (with an oval round shape and almost white flesh) because it is three most popular and known. As you will see below, make eggplant water It is really very simple. So much that you will only need an eggplant and water to cover it. But let’s go in parts …
The most important benefits of eggplant water
He eggplant water It becomes a natural drink that stands out for two basic aspects: not only is it very beneficial for health, but it is also extremely simple to make. Among its most important qualities we can mention its following properties:
- Detoxifying and depurative : Eggplant water is useful in case of fluid retention. In addition, for its richness in antioxidants is very interesting when it comes to purifying the body and eliminate the various toxins that have accumulated in it.
- Against cholesterol and triglycerides : Eggplant water helps reduce high cholesterol and triglyceride levels in the blood, as it intervenes positively in your metabolism and in turn facilitates its excretion.
- Good for the liver : not only eggplant water is very good for the liver, but also for the gallbladder. On the one hand, it stimulates the good functioning of the bile, while on the other it helps to detoxify and cleanse the liver.
- It helps you lose weight : thanks to its satiating effect, it is a very interesting traditional remedy in weight loss diets, as long as it is combined with the follow-up of a low-fat diet and the practice of physical exercise.
How to make eggplant water at home
Ingredients, what do you need?
To prepare eggplant water you just need:
- 1 large aubergine
- Water (in sufficient quantity to cover it).
In addition, you also need a container or bowl to be able to leave it to soak for the time necessary to mark the recipe that we explain below.
Steps to prepare eggplant water
- First wash the eggplant well.
- Cut it into small pieces.
- Place the pieces of eggplant in a bowl or bowl.
- Add enough water until you cover the pieces of eggplant.
- Let soak for 1 whole day.
How to drink eggplant water
To enjoy the qualities of eggplant water effectively we must drink this water for 7 days, drinking half a liter every day.
Images | takomabibelot / Stacy Spensley
9 Amazing Benefits of Eggplant Nutrition
Eggplants are fruits originally native to the Indian subcontinent and now found throughout the world in different cuisines. While often considered a vegetable, it is actually a fruit. It is also known as brinjal, melongene, aubergine, and guinea squash. These purple or black glossy fruits can grow more than a foot in length in wild varieties, though they are considerably smaller generally.
Eggplants have a range of health benefits, including an ability to help build strong bones, reduce the symptoms of anemia, and increase cognition. Eggplant is also good for weight loss, managing diabetes, improving cardiovascular health and the digestive system.
What are Eggplants?
There are many varieties of eggplants that are used throughout the world, and they are included in different cuisines in many ways. Although they are technically fruits, eggplants are called the ‘king of vegetables’ in India. It is one of the most popular, versatile, and functional foods in Indian cuisine. In terms of texture and density, they have the consistency of tomato. They are perfect by themselves or added to stews and curries. So, eggplants are not just a delicious addition to any meal, they are also a healthy inclusion to any diet.
Fresh organic eggplants Photo Credit:
Eggplants Nutrition Facts
The wonderful health benefits of eggplants are primarily derived from their vitamin, mineral, and nutrient content. According to the USDA, eggplants have a high water content with almost no cholesterol or fat and are a source of vitamin C, vitamin K, magnesium, phosphorus, copper, dietary fiber, folic acid, potassium, and manganese.
Ways to Eat Eggplant
- Bake – Slice the eggplant into strips and bake them, or cut into a round shape, add a breadcrumb spiced coating, and then bake them for a crunchy taste.
- Mash into a dip – Scoop the cooked eggplant and easily mash it or puree into a dip. It has a thick, creamy texture, with a smoky tinge and makes it a good accompaniment with pita bread. The classic baba ghanoush is made with roasted eggplants with tahini sauce, garlic, and virgin olive oil.
- Roast – This is one of the easiest and delicious ways to cook eggplant. All that is required is a hot oven, few drops of olive oil, and a sprinkle of salt and pepper to transform eggplant into a rich, soft, and creamy treat.
- In curries – The fleshy eggplants is a great addition to almost any curry, giving them a more-ish feel, while adding to the overall deliciousness. You can just dice up the eggplants and add it to a chicken or fish curry. It’s ideal for a vegetable curry.
- With pasta – The Italians clearly love their eggplants. Although most of us think of the grilled eggplants when it comes to Italian cuisine, Pasta alla Norma, a traditional Sicilian pasta dish is made with eggplants.
Health Benefits of Eggplants
Health benefits of eggplant include the following:
Aid in Digestion
Eggplants, like many other vegetables, are good sources of dietary fiber, a necessary element in any balanced diet. Fiber is essential for gastrointestinal health, as well as for regular bowel movements. It bulks up your stool so it passes more easily through the digestive tract, while also stimulating peristaltic motion, the contraction of the smooth muscles that help food pushed out of the body. Finally, fiber also stimulates the secretion of gastric juices that facilitate the absorption of nutrients and the processing of foods.
Fiber has also been linked to the reduction in heart diseases as well, since it eliminates some of the bad LDL cholesterol that can clog arteries and veins, resulting in atherosclerosis, heart attacks, and strokes.
Dietary fiber intake, particularly in the United States, is lacking. The American Heart Association recommends 25–30 grams per day for a 2000 calorie diet. Hence, one must make an effort to increase dietary fiber intake. Since eggplants contain a minimal amount of fat or cholesterol and high water content, they are very healthy food for people trying to lose weight or battling obesity. Fiber is also very filling, which means it inhibits the release of ghrelin, the hormone which tells our mind that we are hungry again. By filling us up, eggplant is one of the foods that help reduce our appetite. This diminishes the chances of overeating, so weight loss attempts are more successful.
Solasodine rhamnosyl glycosides, an extract found in eggplant peel, has shown potential as a topical treatment in killing skin cancer cells. An article in the International Journal of Clinical Medicine reported two case studies where eggplant extract was used successfully to treat non-melanoma skin cancers.
Improve Bone Health
Eggplants are very good for people at a high risk of bone degradation and osteoporosis. Why? They contain phenolic compounds, which are what give eggplants and many other fruits their unique coloration. These compounds have also been linked to reduced signs of osteoporosis, stronger bones, and increased bone mineral density in certain populations. Eggplants also have significant amounts of iron and calcium, also integral to bone health and overall strength.
A deficiency in iron can be very dangerous to overall health, and it can manifest as anemia. Anemia is characterized by headaches (some at a migraine level), fatigue, weakness, depression, and even cognitive malfunction. Therefore, eating foods high in iron may help combat anemia, and eggplants are iron-containing food. Eggplants are also very rich in copper, another essential component of red blood cells (RBCs), just like iron. Without these two minerals, the red blood cells in the body cannot function normally. With healthier red blood cells coursing through your veins, you will see a noticeable boost in energy and strength, which will eliminate feelings of fatigue
Improve Brain Function
Eggplants are wonderful sources of phytonutrients, which are believed to boost cognitive activity and general mental health. They not only defend against free radical activity but also increase blood flow to the brain. Phytonutrients and potassium–which acts as a vasodilator assisting in widening blood vessels–could be considered “brain boosters,” delivering more oxygen-rich blood to the brain.
Improve Heart Health
There are different ways through which eggplants benefit your heart health, one of which is the fiber content. They can reduce the presence of bad LDL cholesterol in the body, and stimulate the uptake of good HDL cholesterol. The balance of cholesterol in the body is constantly fluctuating based on the foods we eat and conveyed using a ratio (total cholesterol to HDL ratio). The more HDL cholesterol we have, the better. Reducing LDL cholesterol levels can prevent heart attacks, strokes, and atherosclerosis. Finally, the bioflavonoids in eggplants are great for reducing blood pressure, which reduces the strain and stress on the cardiovascular system, thereby improving the health of your heart.
The National Diabetes Education Program of NIH and the American Diabetes Association recommends an eggplant-based diet as a choice for the management of type 2 diabetes. Due to their high-fiber content and low amounts of soluble carbohydrates, eggplants are an ideal food for managing this disease. The qualities of eggplants make them useful as a regulator of glucose and insulin activity within the body. When insulin levels are stable and the body isn’t experiencing drastic plunges and spikes in blood sugar, the potentially dangerous side effects of diabetes can be avoided.
Prevent Birth Defect
Eggplants are a rich source of folic acid, which makes them ideal for pregnant women. Adequate amounts of folic acid directly protect infants from neural tube defects, which can occur in a number of ways. Therefore, it is always recommended that expecting mothers keep a track of their folic acid intake.
Word of Caution: Eggplants are a part of the nightshade family – which also include tomato and bell peppers – and in some cases are known to cause severe allergic reactions. As with any new food in your diet, speak to your doctor before eating it in large quantities and pay attention to your body’s reactions.
Secondly, when cooking eggplants, many people make the mistake of frying them. Although this is a delicious way to cook vegetables like eggplants, it also counteracts a number of health benefits if using heavy oils for frying. When you fry eggplant, they absorb a large amount of fat, whereas baking an eggplant will hold many of the nutrients in without any negative additions like excess fat.
Other than that, this powerful and potent vegetable is one of the best ways to guarantee long-lasting health!
Eggplants, one of the few purple vegetables you’ll find in a mainstream market, aren’t very popular with consumers. In fact, they don’t even rank in the top 20 veggies sold in the U.S. But after reading about the nutritional benefits of eggplant, you may want to step up your intake. Here’s the lowdown on this somewhat mysterious plant, and easy ways to incorporate it into your everyday eating routine.
© Provided by TIME Inc.
Eggplant nutrition facts
One cup of cubed eggplant provides just 20 calories, but offers up some important nutrients. Anthocyanins, the pigments that give eggplants their purple hue, have antioxidant properties linked to anti-inflammation and obesity protection. Another, called nasunin, is particularly good at fending off free radicals, and protecting cells from damage that can lead to premature aging and disease. This may be especially true in the brain, making eggplant an important food for protecting against neurodegenerative diseases, such as Alzheimer’s.
Eggplant’s chlorogenic acid supports immunity through its antimicrobial and antiviral activities. And a cup of eggplant also provides about 10% of the daily target for manganese, a mineral that helps produce collagen and promote skin and bone health. The veggie supplies smaller amounts of folate and other B vitamins, potassium, and vitamins C and K.
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In addition to the antioxidants, nutrients, and fiber eggplants provide, they may offer protection against the top killer of men and women in the U.S.: heart disease. Eggplant anthocyanins have been shown to help reduce artery stiffness and central blood pressure in women. Central blood pressure, the pressure in the aorta, which sends blood from the heart out to the body, is a predictive measure of heart disease and stroke. Anthocyanins also help prevent the oxidation of “bad” LDL cholesterol, a precursor to artery hardening, which can lead to either heart attack or stroke.
Carbs in eggplant
Eggplant is a non-starchy, or low-carb vegetable. A one cup portion, about the size of a baseball, contains just 5 grams of carb, and just 2.5 grams net carb. In addition to supporting digestive health and bowel regularity, eggplant fiber helps regulate blood sugar and insulin levels, and supports weight loss by boosting fullness. It also makes a great filler when cutting back on other higher carb foods. For example, serving one cup of cubed eggplant with a half cup of cooked penne pasta instead of the reverse saves about 20 grams of carb per meal.
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The nightshade issue
Eggplants are a member of the nightshade family, which also includes tomatoes, bell peppers, potatoes, artichokes, and okra. Tom Brady famously avoids this group, due to compounds they contain called alkaloids, which are linked to inflammation. If you have an existing inflammatory condition, such as rheumatoid arthritis or osteoarthritis, avoiding nightshades may help to not exacerbate your symptoms. But there is no solid research to show that nightshades cause inflammatory conditions to develop.
It’s also important to know that steaming, boiling, and baking all help reduce the alkaloid content of nightshades by about 40% to 50%. In addition, you lose out on the anti-inflammatory antioxidants and other nutrients nightshades provide when you avoid the entire group. If you have chronic inflammation consider trying an experiment. Without making any other changes to your diet, cut out nightshades for two to four weeks and monitor your symptoms. If you do notice a difference, and symptoms return after adding them back to your diet, minimizing or avoiding them may be for you.
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Ways to enjoy eggplant
When cooking eggplant, try to include the skin, which is entirely edible, as often as possible, as it contains many of the beneficial nutrients. You can quickly cube and sauté eggplant on the stovetop with extra virgin olive oil, garlic, sea salt, and black pepper.
Eat as a side dish, add to salads, or toss with spaghetti squash paired with fresh basil. Cut eggplant into thick rounds and cook on the grill, alongside other veggies, like bell peppers and onion. Roast eggplant in the oven on a baking sheet, brushed or drizzled with a little avocado oil.
When sliced in half lengthwise eggplant can be scooped out, combined with additional ingredients, like beans and herbs, and stuffed. When baked in thinner rounds eggplant slices can be used in place of noodles to make veggie lasagna. Leftover roasted eggplant can be chopped and pureed (skin and all) intro a dip made with EVOO, garlic, lemon juice, sea salt, pepper, cumin, and tahini.
Eggplant also makes a great addition to stirfrys. And if you’re an adventurous eater, try incorporating eggplant into desserts, like eggplant cake or eggplant “bread” pudding– minus the bread. Get creative!
Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a nutrition consultant for the New York Yankees.
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