Healthy Foods & Recipes: Eggplant

Eggplant is a nutrient-dense vegetable with multiple health benefits. Here are four great reasons to add it to your diet:

1. Rich in Antioxidants – Eggplant contains powerful antioxidants like nasunin, which protects brain cells from damage, and anthocyanins, which support heart health and reduce inflammation.
2. Supports Heart Health – The fiber, potassium, and polyphenols in eggplant can help lower cholesterol, improve blood circulation, and reduce blood pressure, promoting overall cardiovascular health.
3. Aids in Digestion & Weight Management – Eggplant is low in calories and high in fiber, which promotes gut health, aids digestion, and helps keep you full longer, making it great for weight management.
4. Helps Regulate Blood Sugar – The fiber and polyphenols in eggplant slow down sugar absorption, making it a great food choice for managing blood sugar levels and reducing the risk of type 2 diabetes.

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Ingredients (Low-Carb Version):

• 1 large eggplant, sliced lengthwise into ¼-inch strips
• 2 tbsp olive oil
• 1 tsp salt
• ½ tsp black pepper
• ¾ cup whole-milk ricotta cheese (or sub with full-fat cottage cheese for more protein)
• ¼ cup grated Parmesan cheese
• 1 cup shredded mozzarella cheese (full-fat)
• 1 egg
• 2 cloves garlic, minced
• 2 tbsp fresh basil, chopped
• 1 cup low-carb marinara sauce (look for one with no added sugar, like Rao’s or homemade with crushed tomatoes & Italian spices)
• ½ tsp red pepper flakes (optional, for a spicy kick)

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Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Prepare the Eggplant: Brush both sides of eggplant slices with olive oil, season with salt and pepper, and roast for 15 minutes, flipping halfway until tender. Let cool.
3. Make the Filling: In a bowl, mix ricotta (or cottage cheese), Parmesan, egg, garlic, basil, and red pepper flakes until well combined.
4. Assemble the Rollatini: Spread ½ cup low-carb marinara in a baking dish. Place 1-2 tbsp of the cheese mixture on the wider end of each eggplant slice, then roll it up and place seam-side down in the dish.
5. Top & Bake: Pour the remaining low-carb marinara over the rolls, sprinkle with mozzarella cheese, and bake for 20 minutes until bubbly and golden.
6. Serve & Enjoy: Garnish with more fresh basil and serve with a side of sautéed zucchini noodles or roasted asparagus for a complete low-carb Italian meal!

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Why This Version Is Low-Carb & Keto-Friendly:

✅ Eggplant replaces pasta, making it naturally low in carbs
✅ Ricotta & cottage cheese add protein without excess carbs
✅ Low-carb marinara sauce avoids hidden sugars
✅ Healthy fats from olive oil and cheese keep you full and satisfied