Aubergine Nutrition

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Aubergine Nutrition: Nutritional Benefits
Aubergine has a very healthy level of vital vitamins and nutrients and there are many health benefits to be gained from eating this wonderful vegetable! The aubergine nutritional value and benefits is high as it provides vitamin B1, vitamin B3, vitamin B6, vitamin C and vitamin K, as well as essential nutrients including beta-carotene, calcium, iron, potassium, zinc and fibre.

This particular nightshade vegetable is full of nutrition and has many health benefits as it can help to fight against harmful diseases including cancer and heart disease. Some sources suggest that nightshade vegetables can increase inflammation of the joints and therefore should not be eaten by anyone suffering from osteoarthritis.

Aubergine Nutrition: Facts and Data (Nutritional Content)

  • Nutrition fact: belongs to the family of nightshade vegetables
  • Nutrition fact: absorbs a huge amount of liquid during the cooking process
  • Nutrition fact: There are many types including purple, pink and white varieties
  • Nutrition fact: Nutritional value is high and contains B vitamins, vitamin K and C
  • Nutrition fact: The health benefits are outstanding as it provides various phytonutrients which aid the body by decreasing the presence of harmful free radicals!

Aubergine

Aubergine Nutrition: Calories and Carbs
This nightshade vegetable is high in nutrition and low in calories and can form a healthy part of a controlled diet. The amount of calories and carbs in aubergine depends on the way that it is cooked, for example if the aubergine is fried, roasted, baked, stir-fried, or pureed. The following calorie guide can be used to calculate the amount of carbohydrates and calories in aubergines:

Nutrition Information: Carbohydrates and Calories in Aubergine per 100 grams:

Aubergine fried nutrition - 302 calories aubergines / 2.8g carbs

Aubergine Nutrition: What are Aubergines?
This is a purple vegetable full of nutrition that belongs to the nightshade family. It is a unique looking, unusual vegetable that is fairly heavy and often quite large, but not huge!, in size and usually a beautiful deep purple color (almost black) with green tops. There are other colored aubergines such as white ones which are egg shaped. They are larger than eggs and in the United States of America, they are known by the name eggplant. It is generally a long, straight, narrow vegetable and the skin is smooth. There are various types and varieties of aubergine available which range in size, color and shape - all depending on which part of the world the vegetable is grown. The weight of this vegetable can vary, although most of them are fairly heavy. There is further, interesting facts and information about the different types of aubergine further down this page. This healthy vegetable is becoming increasingly popular and there are many new aubergine recipes being made available for our use.

Aubergine Nutrition: Information and Health Benefits
This vegetable has been cultivated for years in areas of the world such as China and India. The precise history and origin of this vegetable is unclear, however, it is thought to have began in India, although some believe that it could be China where their first cultivation was recorded in 5 BC. It was grown in areas of europe, including Andalucia, Spain, more than 1000 years ago after it was introduced by the Moors. The real benefits of this interesting and unique nightshade vegetable have not been fully appreciated throughout the United States and Britain until recent times. It is now becoming very popular, there are many more recipes for aubergines and the vegetable has been made readily available to buy. The vegetable is full of nutrition used widely in Mediterranean cooking, where it is prepared, cooked and presented in many different ways!


Aubergine Nutrition: Varieties
There are many types of Aubergines ranging in appearance, colour and size. Different types include white aubergines, striped aubergines, Thai aubergines, pea aubergines and Asian aubergines.

Eggplant nutrition - This type of aubergine is similar to the shape of large eggs! It is white or ivory in color and referred to as Eggplants in America!

Striped Aubergine nutrition - This variety is unique in appearance. The aubergine skin, or coat, is a rich pink to purple color and has faint, white stripes running down it. The stripes are not evenly proportioned and they vary in length.

Asian Aubergine nutrition - This is a popular variety that tastes fairly sweet. This aubergine can be purely purple or purple and white. It is long, narrow and glossy.

Aubergine Nutrition: Picking and Storing Facts
When selecting the healthiest aubergine, look for the freshest one. The skin should be firm, glossy, smooth and blemish free so ensure that there are not marks on the aubergine skin as the fresher the vegetable, the more essential nutrients it will ultimately contain. To keep aubergine fresher for longer, store in the refrigerator where it will keep for up to two weeks.

Aubergine Nutrition: Preparing for Cooking Facts

Preparation of this vegetable for cooking is dependent of the aubergine recipe that you are using. This vegetable is often cooked in olive oil throughout the Mediterranean. It can be cooked in various ways, including baking, roasting, frying, stir frying and deep frying. Aubergine can also be pureed.

How to prepare Aubergine for frying:

  • This great tasting vegetable absorbs a lot of liquid during the cooking process, so in order to keep it healthy, particularly when frying in oil, slice the aubergine quite thickly, approximately 1cm wide.

  • Salting the slices will help to remove some of the aubergine's natural moisture. To prevent the aubergine from absorbing high amounts of oil, salt the slices generously.

  • Before frying the slices in oil, leave the salted aubergine slices to drain for approximately 60 minutes

  • Rinse the slices and carefully remove some of their moisture by squeezing the them gently

  • Pat the aubergine slices dry then fry them in oil only briefly

Aubergine Nutrition: How to Cook Facts
It can be used in many different recipes including parmigiana, moussaka, vegetable lasagne, roasted vegetables, stir fry, and coated in batter. Stuffed aubergine is very popular, and very delicious! Other vegetables such as onion, tomato and garlic are used in this fabulous recipe which is otherwise known as Imam Bayaldi. When frying aubergine, only do so briefly as this will enable this vegetable to remain soft on the inside, with a delicious tasting crusty texture on the outside.

How to make Tempura Aubergine (battered aubergine slices):
Tempura aubergine is delicious and very easy to make. Simply make the batter by mixing 1 egg, 120ml water, 150g flour together. Dip the sliced aubergine (1cm thick) into the batter mix then deep fry until golden brown. This delicious recipe will take minutes to make and can be served alone or with a tasty dip.
 

 

Aubergine Nutrition: How to Puree Aubergine

  • Prick the aubergine evenly, several times, as you would when preparing a baked potato

  • Place in the oven, on a medium heat and roast the aubergine for approximately half an hour, or until the flesh is tender

  • Remove the roasted aubergine from the oven and scoop out the flesh

  • Mix the aubergine flesh with onions, lemon juice and olive oil

 

Health experts and nutritionists believe that a well-balanced diet that includes at least five portions of fruit and vegetables per day will help to provide you with many health benefits

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