Roasted Melongene (Eggplant)

Eggplant, Melongene, Aubergine, Guinea Squash and Brinjal are just some of the names the nightshade Solanum Melongena'L goes by. Botanically, this deep purple, green skinned produce is classified as a fruit (berry) but in the culinary world, it is deemed a vegetable. This vegetable-fruit, takes on a number of shapes and sizes depending on the cultivar. It is grown in warm temperatures and is ready for harvesting, approximately 60 to 90 days after planting. (1, 2, 3) Eggplant is normally eaten ripe and cooked, to reduce the presence of the alkaloid solanine, which is toxic to humans.  

Nutrition-wise, eggplant makes a great addition to any diet despite containing fair amounts of micronutrients. On the plus side, eggplant is naturally low in calories, carbohydrates and sodium thus, making it great for persons on low-carb or sodium restricted meal plans. Some say eggplant’s high water content is the reason it absorbs flavours well; on its own eggplant has a mild to bland taste. (It should not taste bitter!) 

Health-wise, eggplant offers a number of benefits, thanks to it being packed with phytochemicals and non-nutritive compounds such as nasunin, chlorogenic acid and glycoalkoloids. (4, 5) Dr. Pamplona Roger, the author of The Healing Power of Foods states the urinary and digestive systems benefit the most from the consumption of eggplant; eggplant functions as a diuretic, a mild laxative, and stimulates the production of pancreatic juice. (6) 2010 research performed by Al-Janabi and Al-Rubeey highlights the potency of eggplant’s antibacterial properties. (7) 

Nevertheless, my favourite way of preparing eggplant is roasting (eggplant choka). I roast the eggplant over the stove top, until all the sides are chard. The chard skin gives the eggplant a slight smoky and nutty flavour.

Ingredients 2 Small Eggplants 4 Garlic Cloves, peeled and slivered Dash Hot Pepper Sauce	½ Tbsp Chives and Shadon Beni, diced Salt and Black Pepper to Taste 1 tsp Vegetable Oil (optional)
Method 1) Wash and pat dry the eggplants 2) Using a paring knife, make mini lengthwise sloths all around the eggplants 3) Fill the sloths with the garlic cloves 4) Place the eggplant on the stove top, with the burner on high to medium 5) Leave the eggplant to get chard (3 minutes), then turn to other side 6) Remove from stove top when the eggplant is chard all around 7) Place chard eggplants in a deep bowl and cover bowl with plastic wrap.  Set aside for 5 minutes or until cool to touch 8) Remove the plastic wrap and peel the skins off the eggplants 9) Add the eggplant flesh to a bowl; add in the pepper sauce, chives and shadon beni and oil (optional). Mix well and season with salt and black pepper to taste. 10) Serve with roti, bread, rolls, tortilla wrap, or use as a dip.
NOTE: ·         A liquid drips from the eggplant as it cooks, this liquid can be hard to remove after it dries. Placing a layer of foil around the burner before starting is a good idea. ·         You can add diced onions if you like or dried herbs or geera etc.

References:

1) University of Hawaii at Manoa. (ns). Eggplant. Available: http://www.ctahr.hawaii.edu/fb/eggplant/eggplant.htm. Last accessed 23th Aug 2012.

2) Sanders, D. (NS). Home Garden Eggplant. Available: http://www.ces.ncsu.edu/depts/hort/hil/hil-8015.html. Last accessed 23th Aug 2012.

3) Cantwell, M & Suslow, T. (NS). Eggplant. Available: http://postharvest.ucdavis.edu/pfvegetable/Eggplant/. Last accessed 23th Aug 2012.

4) Hedges, L and Lister, C. (June 2007). Nutritional attributes of spinach, silver beet and eggplant. Available: http://www.vegetables.co.nz/resources/1files/pdf/booklet_spinach_silverbeet_eggplant.pdf. Last accessed 23th Aug 2012.

5) Tiwari, A, Jadon, R, Tiwari, P, et.al. (2009). Phytochemical investigations of Crown of Solanum melongena fruit. International Journal of Phytomedicine. 1, 9-11.

6) Pamplona-Roger, J. (2004). Foods for Urinary Tract. In: Valls, J and Goya, A The Healing Power of Foods. Spain: Inter-American Division Publishing Association. 242-243.

7) Al-Janabi, A and Al-Rubeey, S. (2010). Detection of Antimicrobial Activity of Solanum melogena L. (Egg plant) Against Pathogenic Microorganisms.Pharmacognosy Journal. 2 (15), 35-39. 

Weekly Sandwich: I'm a Veggie Delighter!

This is what I have whenever I eat at Subway (see photo). It's the Veggie Delite Sub 6-inch. I choose this over other options because:

• It is one of the cheapest subs. I pay with a $20.00 and I get back change..(considering it is hard to find a fast food meal for under $20)...^_^
• I love the texture/crunch the vegetables give the sandwich. I usually add all the vegetables available- Onions, lettuce, tomatoes, cucumbers, pickles, bell peppers.
• It's a balanced option with the least calories compared to other options. (Minus the additional sauces)
• The sandwich holds up pretty well, meaning it does not get soggy quickly.
• I am downright afraid to buy the meat based subs because the meats used contain a long list of additives and controversial ingredients, I would rather not ingest.  (A full ingredient list is available on Subway's website)

This Sub contains 55 ingredients with the majority coming from the bread (9 grain wheat). 
The nutritional profile is not that bad compared with other subs. As I said before it has the least calories compared with the others:
OPTION A: Veggie Delite without Cheese & Condiments contains:230 calories, 2.5g fat (0.5g saturated), 8g protein, 310mg sodium, 5g fibre & 6g sugar

OPTION B: Veggie Delite with the Cheese but without Condiments contains:
 270 Calories, 6g Fat (2.5g saturated), 10g Protein, 510mg Sodium,  5g fibre & 6g sugar

Whether there is cheese or not, the sub is less than 300 calories per 6 inch. 
In all, these are my reasons, why I order the Veggie Delite sub at Subway.
Please share what are your favourite Subway sandwiches and your reasons for liking it/them?

PS: Sorry, if the cursive font makes the ingredients in the image challenging to read. I will be upgrading the image soon.

Roasted Melongene (Eggplant)

1) Wash the melongene
3) Score the melongene to make mini sloths all around 
4) Peel & rough chop four cloves of garlic or place the whole garlic clove 
5) Place the garlic in the sloths, all around the melongene (6 shows the garlic within the melongene)

7) Place the melongene on the stove top, with the burner on high or medium heat
(Note: the melongenes, drip a liquid that can be hard to remove after it dries so you may want to add a layer of foil  around the burner before starting)
8) Leave the melongene to get chard/blackened before turning it
9a) After all the sides of the melongene are chard/blackened, remove from stove top and place in a bowl

10) Cover the bowl with a plate or plastic wrap and leave to cool for 5-10 minutes
11) Gather and prepare ingredients to flavour the roasted melongene- Pepper sauce, onion powder, salt, black pepper and green herbs (Note: Oil can be added, if you like but it is not necessary). 

12) Peel off the chard skin, scraping as much flesh off the skin (you will notice the garlic becomes soft)

15) Once all the chard skin is removed, mash the flesh of the melongene along with the flavouring ingredients

16)  Be sure to mix the roasted melongene flesh & flavour ingredient well. Add enough salt, black pepper and onion powder to taste

Spread on bread, roti, flour tortilla. 

It can be eaten as a dip with tortilla chips or other vegetables