Spring Ingredient Essentials: Eggplant

Eggplants, berenjenas, are prized for their unique
taste and texture as well as their nutritional value. Eggplants are rich in
minerals including iron and calcium, for healthy bones, as well as vitamins
including Vitamin K, which helps prevent blood clots. Its high fiber content,
almost 3 grams per 20 calorie cup, helps keep you feeling full long after your
last delicious bite. From improving blood circulation to helping you maintain a
healthy weight, eggplants help nourish your body and satisfy your taste buds in
one go!

How
do I pick the best eggplant?

Eggplants come in a variety of sizes, shapes
and shades of purple, green, yellow, and red. They can be fibrous and meaty to
firm and creamy depending on the variety you pick. No matter the type, to
choose a ripe, sweet eggplant ensure that your pick is very firm and does not
yield to pressure. It should be heavy for its size, and the skin should be
shiny and vibrant while the stem end should appear fresh and bright with crisp
green leaves. Skip any that have soft spots, dents or scrapes as well as those
that appear shriveled or have browning stems and leaves.

What
can I make with eggplant?

Eggplant is traditionally served baked,
fried, roasted, grilled or steamed. Bread and bake eggplant, then top with sautéed kale and habanero
jack cheese for a twist on eggplant parmesan. Purée roasted eggplant to make a hearty dip or spread. Stuff baked
eggplant with a hearty quinoa salad or serve steamed eggplant seasoned with
garlic, crushed chills and jalapeño
over brown rice for a hearty meal. Grilled marinated eggplant, red peppers and
onions make a great filling for a picnic perfect sandwich. From soups and stews
to roasts, eggplants can take the heat.

To prep eggplant first wash under warm water to remove any
waxes or film. Most eggplant varieties can be enjoyed with the skin on, but
peel skin on white eggplants or those that appear to have a thick skin. Prep
then depends on the method of cooking. Whether slicing or dicing, cut eggplant
with a stainless steel knife which helps prevent it from browning. For frying,
cut eggplant as needed then sprinkle with salt and allow to sit for 30 minutes,
then rinse salt off. This method helps tenderize the eggplant while reducing
some of its bitterness.

Raw eggplant will remain fresh at room
temperature for a few days. If eggplant won’t be used within 3 days, place in a loose plastic bag and
refrigerate in the crisper for up to 7 days. Raw, cut eggplant will remain fresh
for up to 3 days in the refrigerator stored in an air-tight container.

Recipes to try include:Guisado de Berenjena con Ajo Asado, Zucchini
and Eggplant Bread Salad and, Sweet and Sour Eggplant with Tomatillos.