Tag: low sodium

Eggplant with Ancient Sweet Peppers Bake

I love eggplant.

I had a bumper crop this summer. I picked four last week and there are three more almost ready to be harvested. And all this from just one plant!

I have always been fascinated with this shiny purple fruit.

The growth process of eggplants is interesting. It starts with a freshly pollinated flower shaped like a star that hangs downward like a pendant light. The flower is the most beautiful shade of violet and develops into a small egg-shaped fruit within a few weeks. As the fruit matures it turns into a stunning shade of deep purple when ready for harvest.

I recently found out the flowers and leaves of the eggplant are poisonous. The fruit itself contains a compound called solamine which is toxic when consumed in large quantities. For this reason eggplant should not be eaten raw. Baking or roasting significantly reduces the amount of solamine. I now know why the deer in my backyard feast on the tomato and zuccini plants but never touch the eggplant.

That gorgeous shade of violet
The egg shape is how the eggplant got it’s name. I love how glossy and purple-black the flesh is.

I typically just grill eggplant slices and eat them that way. Last week I started thinking about my mother’s eggplant parmesan. It was hands down one of my most favorite childhood meals. It was considered a healthier alternative to lasagna because the eggplant slices replaced the noodles but all that mozarella cheese cancelled out any possible health benefit! So I came up with my own healthy version of eggplant parmesan which is 100% plant based and 1000% delicious.

Ingredients:

  • 1 eggplant cut in thin slices (leave skin on)
  • 2 ancient sweet pepper cut in rings (or red bell pepper)
  • 10 cherry tomatoes cut in half
  • 2 14 oz. cans crushed tomatoes
  • 2 tbsps. tomato paste
  • 4 garlic cloves minced
  • 2 tsp. oregano
  • 2 tsp. ground black pepper
  • 1 tsp. red pepper flakes
  • 1 cup plant based milk
  • 1 cup kale ribs removed cut into small pieces
  • 10 fresh basil leaves cut in thin strips
Crushed tomatoes, tomato paste, eggplant, sweet pepper, cherry tomatoes, basil, kale, garlic, oregano, black pepper, red pepper flakes (almond milk not pictured)

Directions:

  1. Heat oven to 400 degrees
  2. In a large oven proof or cast iron skillet add the crushed tomatoes, tomato paste, plant based milk, garlic, oregano and red pepper flakes. Stir together. Bring to a simmer and cook for 3 minutes stirring intermittently. Add the kale and basil leaves and simmer for another 2 minutes.
Look at that wonderful creamy sauce!

3. Arrange the eggplant, ancient sweet pepper rings and cherry tomatoes in the creamy tomato sauce mixture. Sprinkle a little extra oregano, back pepper and ribboned basil leaves over the eggplant. 4. Bake for 35 – 40 minutes or until eggplant is soft.

Leave the skin on! The skin of the eggplant is edible and contains nasunin which is a special antioxidant that helps preserve and protect cell membranes
Everything about this eggplant bake is absolutely delicious. It is so full of flavor and I don’t even miss the cheese.
Impossible not to take seconds!
Veggie comfort food at it’s best!

Easy Peasy Slow Cooker Vegetable Stew

There’s nothing better then walking through the door after a hard days work to the smell of veggie stew that’s been cooking all day long. This easy peasy stew is one of my standard weekday meals during brutally cold winter months in NE Ohio. With temperatures below freezing I decided this hearty stew was going to be on the Tuesday menu. I loaded up the slow cooker the evening before, plugged it in this morning and off to work I went. Around the 2 o’clock hour I started thinking about my little stew doing its thing in the cooker. I came home, took a warm shower, got into my jammies, robe and fluffy slippers (yes at 5PM), got a nice fire going and plopped in front of it with a nice piping hot bowl of this delicious and healthy stew. Winter evenings do not get any better than this – in my opinion. It’s the simple things in life that make me the happiest.

Easy Peasy Slow Cooker Vegetable Stew

Ingredients

  • 1 28oz. can whole tomatoes
  • 2 cans reduced sodium tomato soup
  • 1/2 cup water
  • 4 carrots peeled and cut in small pieces
  • 4 large celery stalks cut in pieces
  • 1 10 oz. package frozen pearl onions or large onion chopped
  • 1 large package white mushrooms
  • 3 red skinned potatoes cut in pieces and unpeeled
  • 1 small bag frozen peas (or green beans)
  • 1 package extra firm and pressed tofu cut in small cubes
  • 1 tsp. black pepper
  • 1/2 tsp. paprika

Directions

Add all ingredients to the slow cooker except the tofu. Set on low for 8 hours. Add the tofu the last 30 minutes. If you prefer a thick stew add a few tbsps. cornstarch and mix together. Serve with Wasa multi grain crisp bread.