Aubergines: Benefits, Properties, and Culinary Uses

Delicious and very versatile in the kitchen, eggplants are a very popular vegetable on Italian tables in the summer, a season in which many different varieties can be found. Eggplants, which can be grow both in pots and in the garden, are part of the family of solanaceae Like potatoes and tomatoes, they require a mild climate to thrive. Here are all the benefits of aubergines and how to use them in cooking.

Origini

Eggplant is a vegetable native to Asia, particularly India and China. It then reached Africa, and from there, in the 15th century, Italy, particularly Sicily. Currently, Italy, along with Turkey, Egypt, and China, is among the world's leading eggplant producers, with 250,000 tons annually. Eggplant production in Italy is concentrated in Lazio, Campania, Puglia, Calabria, and Sicily.

Benefits

The benefits of eggplant are frequently studied. Eggplants are rich in vitamins and minerals and have numerous health benefits:

• DiureticsEggplants are 93 percent water and contain very little fat and sugar. They stimulate the kidneys and promote diuresis.
• Low calorie: ideal for those following a low-calorie diet because They contain only 1 calories per 100gBe careful how you cook them, though, as they tend to absorb a lot of oil. Grilling or grilling is best.
• Laxatives and depurativesEggplants are rich in fiber, especially in the peel, and therefore can facilitate and regulate natural intestinal transit. They also appear to have a positive effect on the pancreas and liver, stimulating the production and elimination of bile.
• AntioxidantsThanks to the flavonoids they contain, as well as caffeic and chlorogenic acids, aubergines are antioxidants: they therefore fight free radicals in our body, helping cells to counteract the aging process.

Why not peel eggplants?

Nutritional properties

Aubergines have few calories (just 20 per 100 grams) and many protein e vitamins. In particular for every 100 grams of eggplants there are:

• 92,30 g: water
• 1 g: protein
• 0,19 g: lipids (0,034 mg saturated fat, 0,016 g monounsaturated fat and 0,076 g polyunsaturated fat)
• 5,7 g: carbohydrates
• 3,4 g: fibers
• 0,649mg: niacin
• 2,2mg: Vitamin C
• 3,5 µg: Vitamin K
• 27 IU: Vitamin A
• 0,30mg: Vitamin E
• 0,037mg: riboflavin
• 0,039mg: Thiamin

But that's not all. 100 g of aubergine also contains 0,281 mg of pantothenic acid, 0,084 mg of pyridoxine, 22 µg of folates, 230 mg of Potassium, 14 mg of Magnesium, 2 mg sodium, 9 mg Calcium, Manganese, Iron, Zinc e Copper.

I benefits of eggplants They are the subject of frequent studies, as this vegetable is believed to contain molecules with anti-tumor properties. Among the proven benefits of eggplants are:

• Antiaging and anti-inflammatory properties
• They protect against neurodegenerative diseases
• They stimulate the activity of the liver
• They help keep blood cholesterol under control
• Thanks to the B vitamins they promote a good metabolism
• They are recommended in case of constipation

Use in the kitchen

Aubergines have a huge range of uses in the kitchen: from the famous parmigiana to a series of first and second courses. Let's look at some recipes we've published.

• Eggplant Hummus: a fresh recipe, ideal for summer, to be used as an aperitif or as an accompaniment.
• Pasta to the norm: a typical traditional Sicilian recipe that can please both adults and children.
• Eggplant Parmigiana: the undisputed queen, with dozens of variations, to make it either tastier or healthier.
• Fried eggplants in batter: each present among the sharing dishes, is an excellent solution for eating aubergines with a more harmonious touch.
• Eggplant meatballsA quick and easy recipe where eggplant is the star, and can be paired with parmesan cheese, mozzarella, or whatever you prefer.
• Eggplant preserves in oil: a way not only to preserve aubergines, but also to use them for a long time, with a foolproof traditional method.

Controindicazioni

There are no particular contraindications for aubergines, except those related to one substance: the solanine, glycoalkaloid Considered toxic, it is present in potatoes, eggplants, and tomatoes. In reality, the danger of solanine, associated with eggplants, remains to be proven, although there has been much discussion on the subject. Solanine causes drowsiness, hemolysis, and irritation of the gastric mucosa. To eliminate these risks, simply pay attention to two simple things: eat eggplants when they are ripe. fresh e mature e preferably cooked and not raw.

How do you recognize fresh aubergines?

• Il green stalk It must be attached to the aubergine and must be fleshy and not dry.
• The eggplant skin should be smooth and taut without any dents or black spots.
• The eggplant flesh should be firm to the touch: neither too hard nor too soft.

How to preserve aubergines

Aubergines can be stored in the refrigerator for 4-5 days.It's important not to remove the stem, as this helps preserve them better. If you want to preserve eggplants for the winter, you can also freeze them. The best way is this: wash them, remove the ends, and cut them into ½-centimeter slices. Then grill them on both sides, lightly salt them during cooking, and let them cool. Finally, put them in small freezer bags and put them directly in the freezer, where they can keep for up to six months.

Read also:

• Recipes with eggplant peels
• How to grow eggplants in pots or in the garden
• Eggplant recipes: all the tastiest dishes to bring to the table.

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