Low-carb, vitamin-rich eggplants

Eggplants, garden eggs or aubergines are just a few of the names by which this berry, used as vegetable, is known. The eggplant is closely related to the tomato family and is a native of India but is now cultivated all over the world. There are many varieties of eggplants but for most of my adult years I had only seen the pear-shaped, purple variety in Jamaica. I now see in the supermarkets and farmers' markets at least four different varieties.

I prefer to use a young eggplant, as the older ones tend to be bitter in taste. Sliced eggplants can be sprinkled with a small amount of salt which draws out some of the bitter-tasting liquid. The salt should be washed off before preparation. I find this process unnecessary with young vegetables and with some of the new varieties on the market.

As with all vegetables, the eggplant is nutritious and beneficial to health. There are disease-fighting benefits in the phytonutrient-packed pigmentation. Eggplant is low in carbohydrates and is an excellent source of dietary fibre. It is rich in the B vitamins, folate and minerals such as potassium and magnesium.

There are many absolutely mouth-watering dishes that can be made from eggplants. They combine well with tomato. Try this delicious vegetable stew which includes eggplants. You can add a few beans at the end to make it a vegetarian entree.

Ratatouille

1.5 pounds eggplant

1 pound zucchini

2 medium onions

2 red or green peppers

2 pounds tomatoes (about 4 large)

3 cloves garlic, crushed

4 tablespoons olive oil

1 tablespoon fresh basil (some persons prefer the thyme flavour here)

Salt and pepper (fresh pepper corn gives a great flavour)

Method

1. Wash and dry eggplant and zucchini, cut into one-inch slices then cut in half.

2. Sprinkle lightly with salt, cover with a plate and let stand for one hour, drain, rinse then dry.

3. Chop onion and deseeded peppers.

4. Plunge tomatoes into boiling water, to skin, deseed and chop coarsely.

5. Sauté onions and garlic lightly for about 10 minutes in a large saucepan or Dutch pot, then add peppers.

6. Add eggplant and zucchini, then basil, salt and pepper, stir well to prevent sticking.

7. Simmer gently covered for half an hour, then add tomatoes and the balance of seasoning and cook for a further 15 minutes with cover off.

Serve with your favourite rice or pasta or with hot bread.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com