An A to Z of Healthy Eating - E
This week we're on 'E', which means we'll be discussing eggs, eggplants, elderberries and edamame. Let's take a look at each of these in turn and then have a look at a recipe for Baked Eggplant with Edamame.
Eggs are an amazing source of minerals, vitamins and protein. They provide all the necessary nutrients for the developing chick, many of which are needed by animals - including humans! One of the key nutrients in eggs is vitamin B12, which is vital for the nervous system and a very important vitamin for vegetarians. The drawbacks of eggs are that they are high in cholesterol and a are common cause of food allergy. Nevertheless, a staggering 25 million are eaten in the UK every year!
Eggplants (otherwise known as aubergines) are a good source of calcium (for healthy muscles, nerves, bones and teeth) and beta-carotene (which converts to vitamin A - an important cancer-fighting 'antioxidant'). Eggplants also help to protect arteries and prevent strokes and haemorrhages.
Elderberries are the fruits of the elder tree. They're too sour to eat on their own but are often used to make jams, juices, wine and dressings. Elderberries are rich in vitamins A and C, they're a useful source of antioxidants, good for cleansing the blood and great for stimulating the immune system.
Edamame is a green vegetable and has nothing to do with Edam cheese! Also known as a soybean, these pods are a great source of protein, minerals and vitamins. They also make a really healthy snack when lightly boiled in water. Using your fingers just squeeze each seed out of its pod directly into your mouth.
Why not try our 'Baked Eggplant with Edamame' recipe which is easy to make and delicious...
(Serves 4)
2 eggplants (aubergine)
1 large onion
1 tin chopped tomatoes
225g cooked rice
500g edamame (frozen or fresh), steamed & shelled
pepper
1 yeast-free stock cube
handful of chopped parsley
4 tbsp rye breadcrumbs
4 tbsp olive oil
Cut the aubergines in half, lengthways. Scoop out the flesh with a spoon and brush the inside of the skins with olive oil. Chop the flesh and put to one side. Heat the oil in a pan and fry the onion until golden brown. Add the chopped aubergine and fry for 5 minutes. Add the tomatoes and stock-cube and then add the rice and edamame. Stir well. Put the aubergine skins in a pan and add the aubergine mixture. Sprinkle with parsley, rye breadcrumbs and season with the pepper to taste.
Bake in a pre-heated oven at 200˚C/Mark 6 for approximately 15-20 minutes.
This week we're on 'E', which means we'll be discussing eggs, eggplants, elderberries and edamame. Let's take a look at each of these in turn and then have a look at a recipe for Baked Eggplant with Edamame.Read also:
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