Eggplant and its calorie content in dietary dishes

Summer and early autumn are a real feast for lovers of vegetables and fruits, as well as people who want to lose weight. By including plenty of vegetables in your diet, you can be calm about the calories you consume and the threat of constant hunger. One of the healthiest summer vegetables is eggplant. The advantage of this vegetable is its versatility. Using eggplant, skillful housewives can prepare a large number of dietary dishes that are perfectly filling and have an amazing taste. At the same time, in terms of calorie content, eggplants are on a par with low-calorie vegetables such as cucumbers.

Interestingly, the tradition of eating eggplants originated in Asian countries, where the Arabs learned about them. Centuries later, they brought this dark blue vegetable to old Europe, which, however, did not immediately appreciate its taste. The problem was that many Europeans did not know about the methods of preparing eggplant, and, of course, they cannot be enjoyed raw. Due to improper cultivation and incorrect storage methods, toxins accumulate in the peel of eggplants, causing poisoning. They are accompanied by hallucinations and mental hyperactivity. Europeans even dubbed eggplants crazy apples. Now chefs have learned to prepare dietary dishes from eggplants for weight loss that do not cause harm to health.

Beneficial properties and possible harm of vegetables

Eggplants are famous not only for their low calorie content, but also for their beneficial properties that help a person lose weight. In particular, they are able to normalize cholesterol levels in the blood and even prevent the development of atherosclerosis. Scientists note the beneficial effect eggplants have on the functioning of the cardiovascular system. Thanks to its mild diuretic effect, eggplants naturally remove excess fluid from the human body. Therefore, those who prefer the eggplant diet note a rapid decrease in weight and the disappearance of swelling in various parts of the body.

Eggplants contain the following vitamins and beneficial microelements:

• vitamins of groups A, B, C and P;
• natural sugars;
• sodium;
• iron;
• magnesium;
• manganese;
• zinc;
• cobalt;
• phosphorus;
• calcium.

Along with a mild diuretic effect, eggplants have the ability to effectively cleanse the intestines and bile ducts, which also promotes weight loss. The pectin contained in these vegetables stimulates the digestive tract, preventing bile from stagnating. If you are planning to go on a diet for a while, then be sure to include eggplant in your diet. They will delight you with low calorie content, while you will receive a large amount of slow carbohydrates. They are marked by one important property - the body spends a lot of energy and time on processing complex carbohydrates. This means that after eating an eggplant-based dish, even with low calorie content, you will remain full for a long time.

Eggplants also contain a large amount of fiber. It improves intestinal motility and cleanses its walls from the remains of decayed foods and feces. Eggplant juice is no less useful. Taking a small amount before meals will help your stomach absorb less fat.

Eggplant in children's nutrition

It is better to postpone introduction to eggplant caviar until the age of three.
Pediatricians do not recommend introducing vegetables into a child’s diet until he is 2 years old. The first portion should be very small - 1-2 tsp. boiled or baked eggplant as part of a vegetable stew or casserole. If there are no changes in the digestive system or allergies, feel free to increase the amount of product your baby consumes to 100–120 g per day, 2–3 times a week.

Calorie content of eggplants and dishes based on them

One hundred grams of raw vegetable contains only 24 calories. This figure can captivate any person. Of course, during the preparation of various dishes and the addition of other ingredients with spices, the calorie content changes greatly towards growth. But still, this figure rarely exceeds one hundred calories per one hundred gram serving, which allows them to be considered dietary.

For example, eggplant baked in the oven has a calorie content of 57.3 calories per 100 grams. For stewed blue vegetables, the caloric content is slightly lower - about 53 calories per hundred grams. But it is best to grill eggplants for dietary purposes, since the energy value in this case is only 29 calories. The calorie content of eggplant caviar prepared at home is on average 83.5 calories. And for canned eggplants, which are often used to make caviar in winter, it is about 50 calories per hundred grams of product. This figure is slightly higher for pickled blue vegetables. Their calorie content reaches 63 calories. Therefore, if you wish, you can safely pickle blue vegetables.

Fans of oriental dishes can try Korean eggplant. But you need to be prepared for the fact that with a 100-gram serving you will get almost 110 calories. You can also prepare a hearty dish: bulgur porridge with eggplants. In this case, the value will be slightly lower - 98 calories. But the calorie content of eggplant with cheese is 95 calories per 100-gram serving. The calorie content of “blue” baked with vegetables will be much lower. This dish is only 50 calories.

Many people love fried eggplants with a crispy crust and mild taste. But this dish's calorie content reaches 132 calories per hundred grams. And this is without using mayonnaise. And if, according to tradition, you grease them with mayonnaise and garlic, then the energy value will increase to 140 calories.

But there is an easy way to make fried eggplants less caloric. The problem is that during frying they absorb a huge amount of vegetable oil, which increases their calorie content. To avoid this, chefs recommend soaking sliced ​​vegetables in clean water for several hours before frying. Thanks to this, they will be saturated with much less oil during frying.

The total calorie content of fried eggplants prepared in a cunning way (with soaking) will not exceed 90 calories per hundred grams.

Can pregnant women eat eggplant?

The vegetable is allowed in moderation during pregnancy. Doctors recommend following the following recommendations:

• in the first trimester, especially if the expectant mother has severe toxicosis, she will still have to give up eggplant, but only for a while.
• The II–III trimesters are the best time to eat vegetables and a variety of dishes made from them. Bake eggplants with a small amount of spices on the grill or in the oven, prepare vegetable stews and fresh caviar... But fried “little blue” ones will not bring any benefit to the expectant mother, so mother-in-law’s tongue and other popular snacks are prohibited at this time.
• It is not recommended to eat pickled eggplants - they contain vinegar, which negatively affects the digestive system of the expectant mother.
• Pay special attention to the quality of the fruit - they should be strong, with an evenly colored dark skin and a green stalk. It is optimal if the vegetables are grown in your own garden - this eliminates the risk of using pesticides and other harmful substances during their ripening process.

Residents of some countries believe that eggplant carries cold, dark energy and can cause miscarriage or other serious problems with the baby. For example, it is not customary for expectant mothers to eat the vegetable in Japan or Haiti. Be that as it may, these beliefs were not confirmed in official medicine.

Light dietary vegetable dishes

Before preparing any dish from “blue” vegetables, you need to prepare them properly to remove the bitterness from the skin. For this purpose, simply salt the sliced ​​eggplants and leave them for half an hour at room temperature. During this time they will release juice, with which all the bitterness will come out. After half an hour, drain the juice and rinse the vegetables thoroughly.

Breeders have developed a white variety of eggplant, the peel of which has a very low solanine content. Initially, this variety is famous for its softer and more delicate taste. There is no need to pre-soak them in water.

How to use a vegetable for weight loss?

Fried eggplants are not suitable for those losing weight

Eggplant is a valuable product that, as part of a balanced diet, will help you get rid of extra pounds. If you want to lose weight with vegetables, follow the recommendations of nutritionists:

• Eggplant, in its chemical composition, is a protein product, so it is best combined with other vegetables (except for potatoes and carrots, which are undesirable for those losing weight due to their high carbohydrate content).
• A bad and too heavy combination is eggplant + cereals and pasta.
• For those who are struggling with excess weight, fried vegetables are prohibited - they contain a minimum of nutrients, but are high in calories.
• Use young, slightly unripe fruits for preparing dietary dishes.

Eggplant consumption is allowed on the Dukan diet at all stages, with the exception of “Attack”.

Classic dishes with eggplants

“Blue” can be baked with vegetables in the oven. To make this recipe you will need the following ingredients:

• eggplants - 2 pcs.;
• tomatoes - 2 pcs.;
• garlic - to taste;
• onion - 1 pc. (large);
• vegetable oil - 25 ml;
• salt and pepper - to taste.

Cut the eggplants and tomatoes into medium-thick slices. The onion needs to be cut into half rings, and the garlic should be finely chopped or passed through a press. Grease a baking dish with vegetable oil and place the eggplant layer on it. By the way, if you don’t have a special baking dish on hand, you can use foil for this purpose.

Add salt and pepper to the eggplant layer. On top of it is a layer of chopped tomatoes. Also add salt, sprinkle with vegetable oil, and sprinkle with garlic. Place a layer of onion on top. There is an eggplant layer on it, which needs to be sprinkled with vegetable oil, salt and pepper. Cover the pan with a lid or cover thoroughly with foil. Preheat the oven to two hundred degrees and cook the dish in it for forty minutes.

To prepare stewed vegetables, you will need:

• eggplants - 2 pcs.;
• tomatoes - 2 pcs.;
• onions - 2 pcs.;
• bell pepper - 3 pcs.;
• low-fat sour cream - 100 ml;
• salt - to taste.

Peel the “blue” ones, cut into rings, cover with water and let sit for ten minutes. After this, squeeze them out to remove excess water. Peel and chop the remaining vegetables in any order. Place all ingredients in alternating layers in a saucepan and simmer over low heat for seven to ten minutes. Then pour sour cream over them, season and cook until fully cooked for 1-2 minutes.

To prepare spicy eggplant with cheese you will need the following ingredients:

• eggplants - 1 kg;
• hard cheese - 300 g;
• egg - 1 pc.;
• cottage cheese - 200 g;
• garlic - to taste;
• dill and parsley - to taste;
• salt and pepper - to taste.

Cut the eggplants crosswise into large pieces and boil for 15 minutes in salted water. Then drain them in a colander and cool. Grate the cheese on a coarse grater. In a container, mix it with cottage cheese, egg and finely chopped garlic. Add finely chopped herbs and salt and pepper there. Remove a small amount of pulp from boiled eggplant pieces by scooping them out with a spoon. Place the cheese mixture into these containers.

Preheat the oven to 180 degrees and bake the dish in it for 30 minutes.

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Vegetable consumption rate

Eggplants can be found on store shelves all year round, but they are best eaten fresh, in the summer-autumn season.

There are no specific standards for vegetable consumption, but doctors recommend consuming no more than 200 g of eggplant or 100–120 g of eggplant caviar per meal.

Healthy people can eat healthy fruits as often as they want. It is considered optimal to use them 3-4 times a week.

Unfortunately, in our country there are practically no recipes for preparing vegetables that retain maximum vitamins and microelements. Fried eggplants generously seasoned with mayonnaise will not bring any benefit to the body.

The best options for preparing dark purple fruits, in which they can also be very tasty, are grilling and steaming.

Eggplant caviar, if prepared correctly, will also be beneficial.

Before cooking, be sure to soak the eggplants in salted water for 25-30 minutes. This way you will relieve them not only of bitterness, but also of solanines and other toxic substances.

Ingredients

To prepare eggplant caviar for the winter without sterilization you will need: eggplants – 500-600 g; large carrots – 1 pc.; onions – 2 pcs.; sweet bell pepper – 2 pcs.; fresh tomatoes – 2 pcs.; vegetable oil – 100 -120 g; tomato paste – 2 tbsp. l; water – 150 ml; garlic – 1 clove; coarse salt – 1 tsp; sugar – 2 tbsp. l.; vinegar 9% - 1 tbsp. l.; ground red pepper - 0.5 tsp.

Eggplant caviar for the winter: a simple recipe

In terms of vegetables, this recipe is an ode to the main characters and minimalism. Eggplants for eggplants sake. In addition there are only tomatoes, onions, garlic, moderate spiciness and a slight note of coriander. Ideal for those who do not like to fill the taste of blue ones with other vegetables.

Simple, satisfying, interesting!

• Cooking time is about 1 hour.
• Fry the vegetables together, adding them one at a time.

We need:

• Blue – 1 kg
• Onion – 400 g
• Tomatoes – 300 g
• Hot pepper - ½ small pod (this is a piece of 4-5 cm)
• Garlic - 3-4 cloves
• Salt - 1 teaspoon
• Sugar - 2 teaspoons
• Vinegar, 9% - 2 teaspoons
• Coriander (ground) - ½ teaspoon
• Vegetable oil – 100 ml

Important details:

• The output of the blanks is 1 liter.
• It is convenient to roll in a small container - from 250 to 500 ml.
• We weigh all products after cleaning and cutting.

1) Clean and prepare vegetables.

Once again, the beauty of the recipe is the dicing. This approach will affect all fruits.

We clean the blue ones and cut them into medium cubes. Let's taste for bitterness. Modern varieties are most often not bitter. If they suddenly taste bitter, put them in salted water for 30 minutes. For 1 liter of water 1 tbsp. level spoon of salt. Place a plate on top to prevent pieces from floating.

Cut the onion into moderately small cubes. Chop the tomatoes crosswise, pour boiling water over them and leave for 1 minute. Now it’s easy to remove the skin by prying it with a knife near the cut area. Chop all the tomato pulp into cubes, the size of the eggplant slices.

Health benefits of eggplant

In addition to being rich in minerals and vitamins, eggplants contain important phytonutrients for humans, most of which have antioxidant activity. Among the phenolic compounds found in “blue” vegetables are caffeic and chlorogenic acids, as well as flavonoids (the pigment that gives vegetables their purple color).

Benefits for the brain

Nasunin, so to speak, is the hallmark of eggplant. It is a powerful antioxidant that helps the body fight free radicals and prevent the destruction of cell membranes. The results of the studies have proven that nasunin protects lipids included in the membranes of brain cells from destruction.

Researchers have found that eggplants are a good source of phenolic compounds that function as antioxidants. Plants need these compounds to protect them from the oxidative effects of the external environment, as well as to protect them from bacteria and fungi.

Also, almost all varieties of eggplant contain a high concentration of chlorogenic acid and 13 other phenolic acids, which are precisely the culprits of the bitter taste. Chlorogenic acid is a powerful anti-free radical agent. This substance is believed to have anticancer, antimicrobial, antiviral properties, and is also capable of regulating “bad” cholesterol.

Benefits for the Heart

The fiber, potassium, vitamins C and B6, and phytonutrients found in eggplants make this fruit important for maintaining heart health. It is also believed that the consumption of flavonoids strengthens blood vessels and the heart, and reduces the risk of mortality from cardiac diseases. According to the study, this risk is reduced by about 34%. Other experience has shown that the components included in the “little blue” ones are effective for correcting blood pressure.

Animal studies have confirmed the beneficial effects of eggplant juice on cholesterol levels. Laboratory experiments have clearly demonstrated that phenolic substances, in particular chlorogenic acid, help regulate this indicator in the blood.

Bone Health

There are a number of benefits of eggplant for bone health. Vegetables are especially beneficial for people at risk of bone loss and osteoporosis. Bone health is influenced by phenolic substances, iron and calcium, which increase tissue strength.

Folates are an important part of any diet. Folic acid, or as it is also known, vitamin B9, is especially useful for pregnant women and the unborn child (prevents defects in the development of the nervous system). A high concentration of this vitamin is found in eggplants.

Effect on weight

The effect of fiber on body weight regulation has been proven for a long time. Eggplants contain a sufficient amount of dietary fiber to improve food digestion, speed up metabolic processes, increase the feeling of fullness and reduce appetite. Among other things, eggplants are a low-calorie dietary product.

Eggplant is a very healthy product. It is recommended for people with heart and vascular diseases. After all, eggplant contains useful substances, primarily potassium, which has a positive effect on heart function and the normalization of water-salt balance (for edema).

Eating eggplant helps reduce bad cholesterol. This fact makes the vegetable one of the main ones in the diet of people suffering from atherosclerosis. In addition, the substances contained in eggplants have a beneficial effect on the production of blood cells, which increases the hemoglobin content.

Eggplant is useful for people with problems in the digestive system. It has very soft fibers that cleanse the intestines without disturbing the integrity of the mucous membrane.

It is important that the vegetable retains its beneficial properties even after heat treatment. You need to use young eggplants or fruits of medium ripeness. Overripe ones are saturated with solanine (it is what gives these vegetables their bitterness).

The product contains many vitamins and a whole range of minerals important for the human body. Eating eggplant regularly improves blood composition. Due to the content of an impressive proportion of potassium in the pulp of this vegetable, the body’s water balance is improved and the activity of the heart muscle improves.

Doctors advise eating vegetables, including healthy eggplants, if you are concerned about pathologies of the gastrointestinal system. Eggplant also helps in the treatment and prevention of the dangerous disease atherosclerosis, since the active substances of this product help eliminate bad cholesterol, normalizing its concentration in the blood.

The following benefits of eggplant have been proven:

• Boiled, baked and pickled eggplants have a low calorie content, so they are included in the diet during a diet and when losing weight;
• the product is rich in potassium, which is good for the heart, blood vessels, and nervous system;
• eggplants have a pronounced diuretic effect and help prevent swelling;
• Regular consumption of eggplants helps prevent cancer;

Read: Calorie content of Turkish baklava

• eggplants are rich in coarse fibers, therefore they stimulate the functioning of the gastrointestinal tract;
• the vegetable helps reduce cholesterol levels in the blood;
• Eggplants contain nicotinic acid, so they are recommended for those who want to quit smoking.

Use for various diseases

Pancreatitis

During an active inflammatory process during exacerbation of chronic pancreatitis, eggplants are strictly contraindicated: they can “load” the pancreas and aggravate the condition.

Therefore, you can return to eating vegetables at the stage of stable remission, when all symptoms of the disease are absent. First, it is recommended to eat a small amount of boiled eggplant (for example, as part of a vegetable soup). If there is no negative reaction - pain, nausea - you can start eating stewed or baked fruits 2-3 times a week. In case of pancreatitis, avoid eggplants fried in large amounts of oil, as well as marinated in vinegar.

During remission, you can afford eggplant caviar, but only prepared yourself from high-quality products and without the use of garlic, mayonnaise, vinegar, citric acid, or spicy spices.

Diabetes

Eggplant fully meets all the requirements for products approved for diabetes. Add baked or boiled vegetables to your diet at least 2 times a week. Eggplant caviar is also useful; you can eat up to 250 g of it daily, provided that the total calorie content of the diet does not exceed the norm.

Baking is one of the best ways to cook eggplant.

Cholecystitis

If cholecystitis is acalculous, doctors recommend eating up to 150–200 eggplants per day. The main thing is to use a minimum amount of oil during cooking and try not to combine vegetables with potatoes or fatty meat - such a mixture will be too difficult to digest.

Gastritis

Despite the enormous benefits that eggplant brings to the body, the excess fiber in its composition imposes significant restrictions on its use for gastritis and gastric ulcers. Pectin irritates the inflamed mucosa and aggravates the course of the disease. Therefore, eating vegetables during an exacerbation of gastritis is prohibited.

Gout

Regular consumption of eggplants can reduce the concentration of uric acid, which accumulates in excess in the body during gout. Eggplants are allowed to be eaten stewed or boiled (no more than 200 g at a time) 3-4 times a week.

Problem skin

Eggplant can help treat skin rashes, but only as part of a comprehensive and balanced diet. It is recommended to eat steamed or baked vegetables up to 5 times a week along with plenty of vegetables (with the exception of potatoes and carrots). It is also recommended to drink more clean water to get rid of pimples.