The Versatile, Nutritious Eggplant

With its deep purple hue, oblong shape and smooth, glossy exterior, eggplants are instantly recognizable. But there's more to this unique vegetable than meets the eye.

Eggplants provide an array of nutrients and health benefits, and their mild, adaptable flavor allows them to be prepared in endless ways. Keep reading to learn all about selecting, storing, and cooking with eggplant to take advantage of its fabulous qualities.

Eggplants, also known as aubergines, belong to the nightshade family of vegetables, which also includes tomatoes, peppers and potatoes. Native to Asia, eggplants are now grown in warm climates worldwide. There are many different varieties ranging in size, shape and color – from the classic deep purple eggplants to long, slender Japanese varieties and small, round white eggplants.

Regardless of the type, eggplants have a creamy, meaty flesh and hundreds of small edible seeds within their skin. Their flavor is mildly sweet with a hint of bitterness. When cooked, eggplants become tender with a silky, soft texture that readily soaks up surrounding flavors.

Eggplants are low in calories, high in fiber, and packed with important nutrients, including fiber, vitamin C, vitamin K, potassium, magnesium, manganese, folate, and more. In particular, nasunin – an antioxidant only found in eggplants – helps protect cells from damage. Eggplants also contain chlorogenic acid, another powerful antioxidant.

With their stellar nutritional content, eggplants offer several potential health benefits:

• Improve heart health: The fiber, potassium, vitamin C and chlorogenic acid in eggplants all support heart health.
• Aid digestion: The fiber in eggplants promotes good digestion and relieves constipation.
• Control blood sugar: Eggplants are low on the glycemic index, making them a smart choice for managing diabetes.
• Protect the brain: Nasunin protects brain cell membranes from damage and improves cognitive function.
• Reduce cancer risk: Eggplants contain anthocyanins and chlorogenic acid, antioxidants shown to fight cancer growth.
• Promote weight loss: Eggplants are low in calories and high in fiber and water, keeping you full.
• Boost immunity: The vitamin C in eggplants stimulates the immune system to fight illness.

Choose eggplants that are smooth-skinned without bruises or blemishes. They should feel heavy for their size with tight, glossy skin. Press on the outside to ensure the flesh is firm, not mushy. Smaller eggplants tend to be less bitter and fewer seeds.

Eggplants are sensitive to cold and cannot be refrigerated for more than 1-2 days. For longer storage, place unwashed eggplants in a plastic bag in a cool area (around 50°F). They will keep for up to a week.

Rinse eggplants just before using. Trim off the green cap and stem. You can peel eggplants if desired, but the skin is edible and contains beneficial nutrients. Slice, dice or cube eggplants for cooking. Exposure to air causes the flesh to quickly brown – you can salt slices and rinse or coat in lemon juice to prevent this.

Eggplant is beloved for its flavor-absorbing quality and smooth, silky texture when cooked. It pairs wonderfully with spices, garlic, tomatoes, Parmesan cheese and herbs. From mains to sides, appetizers and more, eggplants are endlessly versatile in the kitchen. Here are some of the more basic, classic ways to cook eggplant:

• Grilled: Slice eggplant into 1/2 inch rounds, brush with oil and grill 4-5 minutes per side. Season with salt and pepper.
• Baked: Cut eggplant into chunks, toss with oil and bake at 400°F for 20 minutes until tender.
• Roasted: Dice into 1-inch pieces, coat in oil, season with spices and roast at 400°F for 30 minutes, stirring halfway.
• Breaded: Dredge slices in breadcrumbs or flour, then fry in oil for crispy Eggplant Parmesan.
• Sautéed: Dice eggplant and sauté in olive oil over medium high heat until browned. Mix into pasta dishes, stir fries, etc.
• Puréed: Steam or roast eggplant until very soft, then blend into dips like baba ganoush.
• Stuffed: Scoop out the flesh of a whole eggplant and stuff with meat, cheese, grains or veggies. Bake until tender.

Eggplants, with their impressive nutritional profile and culinary versatility, deserve a prominent place in your kitchen. Whether you're preparing a hearty eggplant parmigiana, a refreshing baba ganoush, or experimenting with your own creative dishes, these purple wonders are sure to impress your taste buds. So, the next time you're out shopping, don't hesitate to grab a few eggplants and embark on your own eggplant extravaganza.