Calzones and LEPTIN

Did you ever wonder why it is easier to gain weight as compared to keeping it off? The key to this is in the fat cells where a powerful hormone is produced called leptin. Leptin signals the brain to regulate the metabolism in order to store or to burn fat.

85% of people who lost weight, end up regaining weight because the “metabolic thermostat” of the body, leptin, is reset upward automatically. When people lose weight, leptin production decreases, which causes people to regain the lost weight. This protein hormone is derived from fat cells so when you lose fat, leptin levels drop. When you gain fat, leptin levels rise. Once leptin is secreted by your fat cells, it travels to the hypothalamus; which controls eating behavior. Once it's there, leptin activates anorectic nerve cells, which decreases your appetite. At the same time, leptin stops cells from stimulating your appetite. To put it simply, when leptin levels drop, you get hungry. When they go up, you feel full. Leptin communicates directly to your brain, telling the brain how much fat is in storage. It controls appetite, energy, and metabolic rate. Leptin problems are the primary reason for food cravings, overeating, slow metabolism, food obsession, and heart disease. (above chart from Here)

You’d think that having extra fat stores create more leptin, but that is where an interesting mystery comes into play. 98% of those who are significantly overweight are leptin-resistant. Most defects in leptin signaling may lead to obesity, overeating and less energy expenditure. Leptin-resistance is similar to insulin-resistance in that it occurs after being overexposed to high levels of the hormone. At this point, the body no longer responds to the hormone. Much like high blood sugar levels result in surges in insulin, sugar metabolized in fat cells causes the fat to release surges in leptin. Over time, leptin-resistance may develop.

The best way to reduce your chances of diabetes is to avoid surges in leptin; which is the leading cause of leptin-resistance. Eating the typical American diet, full of refined sugars and other processed foods, is a guaranteed way to cause undesired surges. Focusing your diet on simple, unprocessed real foods is the best way to prevent leptin-resistance.

To read more on specific foods that turn Leptin on/off, go to page 157 in SECRETS TO A HEALTHY METABOLISM. There are charts on which foods to consume and food to steer clear of.

One food to help with leptin is protein. Protein improves leptin sensitivity, which lowers calorie intake by helping you feel full faster. Increasing your protein to at least 30 grams for breakfast and at least another 60 throughout the day. Choose quality proteins like salmon, grass fed meat, free-range eggs, and a quality whey protein.

"HEALTHIFIED" CALZONES
1 1/2 cup eggplant/zucchini/cauliflower, shredded
1 egg
1 cup freshly shredded Parmesan or mozzarella (not that junk in a can!)
1/2 cup No sugar marinara (Mario Batali brand)
Favorite Toppings (Bolinski's chicken sausage cut into slices, olives, mushrooms)
1/2 cup freshly shredded cheese (GOAT cheese anyone!?)

If using eggplant: Peel the outside off and cut up eggplant into long lasagna noodle-shaped strips. Place on a sprayed cookie sheet, sprinkle with salt and bake for 15 minutes (to get some moisture out).

Preheat oven to 450 degrees F. In a food processor, blend eggplant/zucchini/cauliflower, egg and cheese. Grease a cookie sheet and a large circle, making sure to press dough out evenly (don't forget to grease the cookie sheet!). Bake for 10 minutes, or until the edges are brown. Flip the crust. Turn oven temperature to 375 degrees. On one half of the circle, top with toppings, careful to stay at least an inch from the edges. Around the edge of the crust, sprinkle a small amount of mozzarella cheese.

Fold crust over and press edges together firmly with your fingers by pressing down to the pan (the cheese will melt and hold crust together). Bake for another 20 minutes, or until top is sufficiently golden-brown. Serve with no sugar marinara for dipping. Makes 2 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Calzone = 770 calories, 28g fat, 39g protein, 87 carbs, 3g fiber (85 effective)
"Healthified" Eggplant Calzone = 369 calories, 26g fat, 29.7g protein, 11 carbs, 4.1g fiber (6.9 effective)

"Healthified" Zucchini Calzone = 394 calories, 26 g fat, 30g protein, 10.4 carbs, 2.9g fiber (7.1 effective)

"Healthified" Cauliflower Calzone = 400 calories, 26g fat, 30g protein, 11.5 carbs, 3.9g fiber (7.6 effective)

Eggplant French Fries

SMOKED CHICKEN and EGGPLANT FRIES!

I'm not a fan of chicken; it is often too dry for my liking. BUT we just got a smoker and OH MY! Smoked chicken is SO good! The flavor is unbeatable! Click HERE to find the one I use.

Smoking meats is one of the most natural (Paleo) ways to prepare meats. Happy Eating!

2 eggplants
2 cups ground almonds
Cayenne pepper to taste
Salt and pepper to taste
2 eggs, beaten
Coconut Oil Spray

Peel and cut the eggplant into french-fry shapes. Set aside.

In a shallow bowl, stir together the almond flour, cayenne pepper, salt, and black pepper. Place the eggs in a separate bowl and whip until frothy. Preheat oven to 400 degrees F.

Dip the eggplant pieces into the egg, then into the flour mixture, then back into the egg, and back into the flour mixture. Place the eggplant on a cookie sheet (I sprayed that with the coconut oil), then spray eggplant with a dusting of coconut oil. Bake for 15 minutes or until crispy and brown.

Note: I reheated them in the oven the next day because the eggplant I used was HUGE, and they got even crispier and we like them better.

Make sure to watch the ketchup...those sugars can really add up.

NUTRITIONAL COMPARISON (per cup):
Potato = 116 calories, 28 carbs, 4 fiber
Eggplant = 20 calories, 5 carbs, 3 fiber

Hamburger Helper

Here is another staple to toss from your pantry!

Ingredients = Enriched Pasta (Wheat Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid), Corn Starch, Salt, Enriched Flour (Wheat Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Onion*, Partially Hydrogenated Soybean Oil, Ricotta Cheese (Whey, Milkfat, Lactic Acid, Salt)*, Sugar, Monosodium Glutamate, Monoglycerides, Natural and Artificial Flavor, Corn Syrup*, Maltodextrin, Citric Acid, Yeast Extract, Modified Corn Starch, Colored With (Yellows 5 & 6 Lake, Yellows 5 & 6, and Red 4O Lake), Barley Flour, Soy Sauce (Water, Soybeans, Wheat, Salt), Dextrin, Vinegar*, Yeast, Spices, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes)*, Garlic*, Egg, Soy Flour. * Dried Contains Wheat, Milk, Egg and Soy Ingredients.

This way tastes SOOOO much better anyway!

Here is a healthier version of a classic...

2 medium zucchini OR eggplant (peeled and cut into 'cubes')
1 TBS butter or coconut oil
1 lb. ground beef (grass-fed)
2 cups tomato sauce
1 cup water
1/2 cup onion, diced
1 clove garlic, chopped
4 oz. sharp cheddar cheese, cut into small squares (goat cheese if dairy sensitive)
1 tsp oregano
1 tsp Basil
1/2 tsp parsley
1/2 tsp chili powder
1/4 tsp clove
1/4 tsp ginger

Prepare "Noodles": With potato peeler, peal off skin. Cut the vegetable into cubes. Place the cubed veggie in pan with butter. Saute over medium-high, stirring to prevent burning. Cook until edges are translucent, for about 3-5 minutes. Set aside.

In a large saute pan, brown ground beef and drain fat. Add onion, garlic, and spices. Stir in the tomato sauce and water and stir. Add cheese. Stir to melt cheese. When cheese is completely melted add "noodles." Stir well and serve. Serves 4.

NUTRITIONAL COMPARISON (per serving):
Traditional Hamburger Helper = 656 calories, 22g fat, 48g protein, 53 carbs, 2.4 fiber
"Healthified" Hamburger Helper = 404 calories, 19g fat, 44.7g protein, 10 carbs, 3.5 fiber

Eggplant "Breadsticks"

"HEALTHIFIED" "Bread"sticks
1 eggplant, peeled and cut into "breadstick" shapes
2 eggs beaten
1/2 cup Parmesan cheese, grated
1/2 cup almond flour
Italian spices
Marinara sauce (Mario Batali brand no soybean oil and no sugar added)

In a bowl, whisk eggs. Set aside. In another bowl mix almond flour, cheese and spices. Place eggplant sticks into egg mix, then roll in almond flour mixture.

Option 1: Preheat oven to 400 degrees F. Bake on a greased cookie sheet for 15-20 minutes or until golden brown.

Option 2: Fry in a pan with coconut oil until golden brown. THESE WERE AWESOME!!!

Makes 12 servings.

NUTRITIONAL COMPARISON (per "breadstick"):
Traditional Breadstick = 150 calories, 6g fat, 4g protein, 20 carbs, 0 fiber
"Healthified" Breadstick = 66 calories, 4.2g fat, 4g protein, 3.4 carbs, 1.8g fiber

Moussaka (Greek Lasagna)

I prepared this one Sunday afternoon and froze it before baking it. The other day, I knew I was going to be too busy to prepare a meal when I got home, so I took the frozen Moussaka out of the freezer and placed it in my oven on a "delay timer." I had the Moussaka finish baking about 30 minutes before dinner so it could "set"...most people cut lasagna and such too early, which will make it runny. If you like Greek food, you will love this!

EGGPLANT LAYER:
3 large eggplants
Pinch of Celtic sea salt and freshly ground black pepper
Coconut oil or butter
MEAT LAYER:
1/2 medium onion, chopped
2 garlic cloves, minced
1/2 lemon, sliced in thin circles
1 handful fresh oregano leaves, chopped
2 handfuls fresh flat-leaf parsley, chopped
1 1/2 pounds ground lamb or grass fed beef
2 cups finely chopped mushrooms
1 cinnamon stick
1/4 tsp nutmeg
1 (16-ounce) can Contadina Thick and Zesty Tomato Sauce
CHEESE SAUCE:
4 TBS Butter
1/2 cup beef broth
2 eggs, separated
8 ounces feta cheese, crumbled
1 to 2 cups freshly grated Parmesan
Pinch of nutmeg

To prepare the eggplants: Cut off the stems, remove the skin with a vegetable peeler, and cut lengthwise into 1/2-inch thick slices. Season all the pieces of eggplant with salt and pepper on both sides. Coat a large skillet with oil and heat over medium flame. Fry the eggplant in a single layer, turning once, until brown on both sides. Drain the eggplant as they cook on a paper towel-lined platter. OR Preheat oven to 350 degrees F. Prepare eggplant into 1/2 inch thick slices, lay on greased cookie sheet, sprinkle with salt and bake in oven for 15 minutes or until soft.

Meat Layer: Add a little more oil to the pan and toss in the onion, garlic, lemon slices, oregano, and parsley. Cook and stir until soft and fragrant, about 3 minutes. Add the ground lamb and mushrooms (this will "lighten" the dish) stirring to break up the meat; season with salt and pepper, and toss in the cinnamon stick. Stir in the tomato sauce. Simmer until the liquid has evaporated, stirring occasionally. Remove from the heat.

In a saucepan, combine 4 TBS butter and broth; cook over low heat. Beat egg yolks, and combine with cheese and nutmeg; add to saucepan. Beat egg whites until stiff and fold into sauce.

Preheat the oven to 350 degrees F. Line the bottom of a 9 by 13-inch glass or ceramic baking dish with 1/3 of the eggplant slices; they should completely cover the bottom. Spread 1/2 of the meat sauce over the eggplant, evening it out with a spatula. Sprinkle with 1/2 of the cheese sauce. Repeat the layers again, ending with a final layer of eggplant. Cover the top with a nice even layer of Parmesan cheese. Bake for 30 to 40 minutes or until the top is golden. Let cool 10 minutes before serving. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving) =
Traditional Moussaka (with flour, milk, wine, and fried eggplant) = 583 calories, 29 carbs, 5.4g fiber
"Healthified" Moussaka = 438 calories, 10.5 carbs, 5.9g fiber

"French Toast"

Craig couldn't guess what it was made out of and he really liked it! No lie!

1 eggplant
Celtic sea salt
2 eggs
1 tsp vanilla
Truvia or Stevia glycerite to taste
butter/coconut oil
cinnamon (optional)

Peel eggplant and cut into slices. Sprinkle a small amount of salt on the eggplant. Turn eggplant pieces over and sprinkle a small amount on the other side. Let eggplant rest for two minutes. Mix eggs, vanilla, cinnamon, and stevia in a bowl. Melt butter in frying pan on medium heat.

Put your eggplant in egg mixture and poke holes into it with a knife or fork. This allows the mixture to permeate the eggplant. Cook “french toast” until golden brown. Then flip and do the same on the other side. Top with cinnamon, nutmeg, cream cheese, nut butter or low sugar fruit. Enjoy! Makes 2 servings.

NUTRITIONAL COMPARISON (per serving):
Using White Bread = 170 calories, 23 carbs, 3 fiber
Using EGGPLANT = 90 calories, 6 carbs, 3 fiber

Eggs in a Frame

Today is the first day of bow hunting season! Yahoo! I'm on my way out to my stand before the sun comes up. My dad was the one who got me into bow hunting. My dad use to make "Eggs in a Frame" for me on Sunday mornings, but it was with Wonder Bread:) Here is my version made with eggplant!

1 wide eggplant, cut into round or square bread-like shapes
4 eggs
Coconut oil or ghee
Celtic sea salt and pepper

Peel and cut eggplant into bread-like shapes. Then cut a hole in the middle of the eggplant for the egg. Heat a pan with oil, once hot add the eggplant to fry. Fry on both sides for 2 minutes or until soft. Crack egg into the empty hole in the eggplant and fry until the egg is done to your liking and enjoy! Love you Dad:)

Eggs Benedict

This one is for you April!

6 large egg yolks
1/4 cup lemon juice
2 TBS Dijon mustard
1 1/2 cups melted unsalted butter
1/2 tsp salt
1/8 tsp freshly ground black pepper
1/8 tsp cayenne
1 large eggplant (cut into "English muffin" shapes)
3 cups Crab, or ham slices
12 large eggs
Optional: Capers

Make hollandaise sauce: In the bottom of a double boiler or in a medium saucepan, bring 1 in. of water to a simmer over high heat and adjust heat to maintain simmer. Put egg yolks, lemon juice, and mustard in top of a double boiler or in a round-bottomed medium bowl and set over simmering water. Whisk yolk mixture to blend.

Whisking constantly, add butter in a slow, steady stream (it should take about 90 seconds). Cook sauce, whisking, until it reaches 140°, then adjust heat to maintain temperature (remove from simmering water if necessary). Add salt, pepper, and cayenne and continue whisking until thick, about 3 minutes. Adjust seasonings to taste. Remove from stove and set aside.

Preheat oven to 450°. Cut eggplant into "english muffins" (I used a round cookie cutter) and arrange on a baking sheet in a single layer. Sprinkle with salt and bake until toasted, about 5 minutes.

Put 2 muffin halves on each plate and top with crab (or a slice of ham if you are traditional:), dividing evenly.

Poach eggs: Bring 1 in. water to boil in a 12-in.-wide pan. Lower heat so that small bubbles form on the bottom of the pan and break to the surface only occasionally. Crack eggs into water 1 at a time, holding shells close to the water's surface and letting eggs slide out gently. Poach eggs, in 2 batches to keep them from crowding, 3 to 4 minutes for soft-cooked. Lift eggs out with a slotted spoon, pat dry with a paper towel, and place 1 egg on each crab-topped eggplant.

Top each egg with 2 to 3 tbsp. reserved hollandaise sauce and serve hot.

How to Prepare Eggplant
Eggplant is a very bitter vegetable and it must be prepared carefully. Older eggplants tend to be more bitter than younger ones, so you should choose eggplants that are firm, shiny, light, and smooth-skinned. Pockmarks and soft spots are indicators of a more bitter eggplant.The usual preparation method is to slice it, wash it well, and then rub it with salt. The salt pulls out the bitter juices, so when preparing it is often best to put the slices of eggplant on a rack over a sink or on paper towels. After at least 30 to 60 minutes, brush off the salt with a paper towel and cook according to your recipe. When the eggplant has been "purged" in this manner, the flesh becomes much more absorbent and flexible, like a sponge, and is excellent at absorbing other liquids and flavors.

NUTRITIONAL INFO: Serves 6 (with 4 TBS of hollandaise per serving)
424 Calories, 5g Carbs, 3g fiber

"Bread" Pudding

My client made the eggplant french toast and it became really mushy...I thought, hmmmm, bread pudding!



Rhubarb Bread Pudding:
2 cups eggplant, peeled
2 tablespoons butter, melted
1/2 cup Rhubarb (optional), cut into 1/2 inch pieces
4 eggs, beaten
2 cups vanilla almond milk
1/4 cup erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 tsp ground cinnamon
1 tsp vanilla extract

Preheat oven to 350 degrees F (175 degrees C). Cut eggplant into 1 inch pieces and place in an 8 inch square baking pan. Drizzle melted butter over eggplant (add rhubarb if using). Bake for 15 minutes or until soft.

In a medium mixing bowl, combine eggs, almond milk, sweetener, cinnamon, and vanilla. Beat until well mixed. Pour over eggplant, and lightly push down with a fork until eggplant is covered and soaking up the egg mixture. Bake in the preheated oven for 45 minutes, or until the top springs back when lightly tapped.

Serve with a dollop of fresh whipped cream (sweetened with a drop of stevia glycerite)

Nutritional Comparison:
Store Bought Bread Pudding (per SERVING)= 415 calories, 60 carbs, 0 fiber
Eggplant Bread Pudding (for WHOLE BATCH) = 616 calories, 20 carbs, 6 fiber
Eggplant Bread Pudding (per serving, serves 8) = 77 calories, 2.5 carb, 0.8fiber

"Mac" n Cheese

Here is a yummy way to get your veggies!

Cheese sauce:
1/4 cup butter
3 TBS Cream Cheese
1/4 cup beef/chicken broth
1 cup sharp cheddar cheese, shredded
1/4 cup Parmesan cheese, shredded
Sea salt and pepper (to taste)

In a saucepan, melt butter over medium heat. Stir in cream cheese and broth. Cook and stir for 2 minutes or until thickened. Reduce heat. Add the cheeses, stirring until cheese is melted. Add salt and pepper to taste

Eggplant:
Cut eggplant into noodle like shapes (I also peeled the outside off). Place on a baking sheet, spray with olive oil spray and bake at 350 for 15-20 minutes (or until soft).

Pour cheese sauce over eggplant and enjoy!

NUTRITIONAL COMPARISON (per cup)
1 cup Noodles = 246 calories, 43 carbs, 5 g fiber
1 cup Eggplant = 20 calories, 5 carbs, 3 fiber

Beef-a-Roni

Here is a grain-free recipe for a classic. You'd never miss the noodles in this easy recipe:) I topped mine with some mozzarella cheese!

1 1/2 lbs. ground hamburger
1 med. onion, diced
1/2 green pepper, diced
Salt & pepper
1 can of Hunt's No-Sugar Marinara sauce
3 c. eggplant, cut into cubes
1 clove of garlic, minced (optional)
1 tbsp. parsley

Peel and cube the eggplant into 1/2 inch squares. Place in a skillet with marinara and garlic. Simmer for 10 minutes or until the eggplant is soft.

Brown the hamburger, onion and green pepper in skillet. Drain off any excess fat. Add remaining ingredients. Cook over medium-low heat, covered, for 20 minutes. Stir occasionally.

NUTRITIONAL COMPARISON:
1 cup noodles = 246 calories, 46 carbs, 5g fiber
1 cup eggplant = 20 calories, 5 carbs, 3g fiber

Healthy Grilled Cheese

FYI...Craig liked it better made with tomatoes.

EGGPLANT STYLE (Yes, Tracey, I know I am getting to be like "Bubba" on Forest Gump...Eggplant sandwich, eggplant pizza, eggplant breadsticks...)

1 large eggplant (wider rather than long)

1/2 cup of ground almonds (or almond flour)

1/4 cup of Parmesan cheese

Small handful of fresh basil (about 1/3 cup)

1 clove of garlic

1 egg

4 large slices of sharp cheddar cheese

Salt and Pepper to taste

Coconut oil OR Ghee for frying

Place almonds and parmesan in a medium mixing bowl. Peel and slice your eggplant. I got about 4 slices which would make 2 “sandwiches”. Wisk your egg in a small bowl. Finely chop your basil and garlic. Warm up your skillet and melt butter for frying. Dip your eggplant in the egg mixture. Then drag your eggplant through the almond and Parmesan mixture. Make sure it is well coated. It will be a bit sticky. Do this for all your eggplant slices and fry in oil. Once browned flip to the other side. This will take 3-5 minutes per side on low to medium heat. When your eggplant are nice and crispy top *half * your eggplant with cheese slices and garlic basil mixture. To make a “sandwich”, place the remaining eggplant on the garlic basil cheese. Cover your skillet with a lid and let the cheese melt. Add salt and pepper to taste! Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Grilled Cheese = 400 calories, 26 carbs, 1 fiber (25 effective carbs)
"Eggplant" Grilled Cheese = 240 calories, 9.7 carbs, 5.4 g fiber (4.3 effective carbs)

TOMATO STYLE

I can't wait to try this with good-tasting tomatoes from my garden (thanks to Rebecca!).

1 Large tomato

1/2 cup of ground almonds (or almond flour)

1/4 cup of Parmesan cheese

Small handful of fresh basil (about 1/3 cup)

1 clove of garlic 1 egg Cheese Slices (I loved it with GOAT cheese!)

Salt and Pepper to taste

Coconut oil OR Ghee for frying

Grind your almonds until they have a flour-like consistency. Place into a medium mixing bowl. Add your Parmesan cheese and mix well. Core and thinly slice your tomato. I got about 4 slices which would make 2 “sandwiches”. Wisk your egg in a small bowl. Finely chop your basil and garlic. Warm up your skillet and melt butter for frying. Dip your tomato in the egg mixture. Then drag your tomato through the almond and Parmesan mixture. Make sure it is well coated. It will be a bit sticky. Do this for all your tomato slices. Fry your tomato slices in butter. Once browned flip to the other side. This will take 3-5 minutes per side on low to medium heat. When your tomatoes are nice and crispy top *half * your tomatoes with cheese slices and garlic basil mixture. To make a “sandwich”, place the remaining tomatoes on the garlic basil cheese. Cover your skillet with a lid and let the cheese melt. Add salt and pepper to taste! This recipe will make two delicious grilled sandwiches! Recipe note: Fresh basil tastes very different from dried. You may substitute a good quality pesto if you do not have fresh basil. Once browned flip to the other side. This will take 3-5 minutes per side on low to medium heat. When your tomatoes are nice and crispy top *half * your tomatoes with cheese slices and garlic basil mixture. To make a “sandwich”, place the remaining tomatoes on the garlic basil cheese. Cover your skillet with a lid and let the cheese melt. Add salt and pepper to taste!

NUTRITIONAL COMPARISON (per serving)
Traditional Grilled Cheese = 400 calories, 26 carbs, 1 fiber
"Tomato" Grilled Cheese = 233 calories, 5.3 carbs, 2 g fiber (3.2 effective carbs)

Eggplant Parmesan

My husband's tooth has been bothering him for awhile now. While he was at the dentist, I tried to think of what would be a soft, yet tasty dinner...EGGPLANT!

3 eggplant, peeled and thinly sliced
2 eggs, beaten
4 cups almond meal, seasoned with Italian spices
6 cups no-sugar spaghetti sauce, divided
1 (16 ounce) package mozzarella cheese, cut into slices
1/2 cup grated Parmesan cheese, divided
1/2 tsp dried basil

Preheat oven to 350 degrees F (175 degrees C). Dip eggplant slices in egg, then in almond meal. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes on each side. In a 9x13 inch baking dish spread spaghetti sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top. Bake in preheated oven for 35 minutes, or until golden brown.

This meal got 2 thumbs up from Craig!

Classic Ratatouille

Ratatouille(pronounced RAT-EH-TOO-EY and literally meaning "Chunky stew to stir") is a Classic French-Provençal dish with earthy flavors of abundantly fresh veggies.Dated back to 18th century France,the dish was poor farmer's nutrient rich meal.

I was introduced to this vintage recipe from the Disney-Pixar's Comedy "Ratatouille".The vibrant recipe at smitten kitchen inspired by the Movie itself was very impressive ,then I was thinking an easier method like the chop and toss method used in the Ratatouille pasta.

A really good ratatouille is not one of the quicker dishes to make,as each element is cooked separately before it is arranged in the casserole to partake of a brief communal simmer.This recipe is the only one we know of which produces a ratatouille in which each vegetable retains its own shape and character.~ Julia Child
More recently while browsing through Master Chef Julia Child's Classics found really good ratatouille recipe that undoubtedly seemed the best to bring out the flavors for an ultimate,delicate and crisp ratatouille.

The recipe here is adapted from both the tried and tasted recipes.One can layer vegetables,alternating or just top one layer of vegetable over the other.More importantly use fresh ingredients and avoid any canned vegetables for a flavorsome ratatouille.


Serves 3-4
Ingredients
2 medium Italian or Japanese eggplants or 4 medium Indian eggplants,thinly sliced(with Skin on))
2 yellow squash,thinly sliced
2 Zucchini,thinly sliced
1 small red ,green or yellow Bell pepper,seeded and sliced
2 cloves Garlic,chopped
2 medium Vine Ripe tomatoes,sliced
4 medium ripe red tomatoes,steamed,peeled,seeded and juiced
Few springs fresh herbs,basil or flat leaf parsley,chopped
1 teaspoon black pepper,freshly ground
2 tablespoon Extra Virgin Olive oil
1 1/2 teaspoon salt

Method
In large mixing bowl,toss all the sliced vegetables(eggplant,zucchini and squash) with a teaspoon of salt ,let sit for 15-20 minutes.
In a large pan heat the oil on medium-high heat.Saute the salted vegetables in a single layer ,about a minute on each side until slightly brown.Keep aside.
In the same pan,add the onions and saute onions about 3-4 minutes ,add the garlic and saute another minute before adding the peppers.Cook another 3-4 minutes on medium heat.
Add the tomato pulp ,cover and cook until juice has mostly evaporated.Season with salt and pepper.

In a baking dish or casserole spread 1/3th of the prepared tomato sauce,arrange the sliced of sauteed vegetable and the extra tomato slices in a single or double layer with sauce in between.Sprinkle the herbs and top any remaining tomato sauce.
Cover and simmer on stove top on medium-low heat for 20-25 minutes or bake at 375F for 15-20 minutes until cooked through.Slightly cool.To serve,spread a little sauce leftover in the dish on to the serving plate,place the cooked vegetables and garnish with fresh herbs ,enjoy along side a crusty bread or a bowl of brown rice.Tastes better the next day,gently reheat before serving.

Shot in the setting sun,the click was a pleasant surprise for me.Nabeel was particularly amused by its name for it reminded him of the amuses of the Rat Chef Remy. Mr.HealthNut on the other hand was delighted over the simplicity and flavors in the dish using the plain old baigan and tamatar.

This is now off to two wonderful events paired together - Click and Meeta's Monthly mingle : Heirloom.

bon appétit!

Eggcellent Eggplant recipes:Ratatouille pasta,Kashmiri Baigan, Stuffed Baby Eggplants ,Bagara Baigan and more

Nick named "Baigan Raja"(the king of vegetables),the plump,crowned head Eggplant\Aubergine\Brinjal\Baigan with shiny attractive suit ,never appealed to me as a kid,I didn't care to finish the plate whenever it was served.I still find it challenging to eat unless cooked with lots of spices.It so happened ,hubby dear bought a generous batch of them last week.Since these don't store for more than a week,we had to chow down before they spoil in the fridge.Of all the different shapes and sizes,I personally like the smaller round Asian variety eggplants.Here are the 3 interesting dishes I made all in the same week;and believe me, we were not bored and mostly importantly I finished my plate.

Ratatouille Pasta

Ratatouille is a classic French side dish made with fresh vegetables and herbs,including egg plants,zucchini,squash and tomatoes.Tossed with pasta,the dish makes a wholesome entrée.
Ingredients
1 pound Whole grain pasta,cooked al dente as per the package directions
Half a big or 2 medium or 4 small eggplants,diced
2 medium plum red tomatoes,chopped
2 small zucchini or yellow squash(or use 1 of both),diced
1 big carrot,sliced
1/2 a medium onion,chopped
2 cloves garlic
1/2 teaspoon chili powder or freshly crushed black pepper
1 tablespoon extra virgin olive oil
2 tablespoon fresh herbs(basil,thyme or rosemary),chopped

Method
Heat the oil over medium heat in a large pan,add the onions and garlic;saute for 3-4 minutes.Add the eggplants and saute for 2-3 minutes.Now add the chili powder\pepper ,herbs,tomatoes and zucchini\squash and cook until vegetables are tender,5-6 minutes.
Mix in the cooked pasta ,garnish with some more fresh herbs and serve warm.

Food Event Submission
The pasta dish is off to Ruth's Pesto Pasta Nights Event . This week PPN is hosted Amy of Very Culinary

Kashmiri Baigan in yogurt gravy
adapted from recipe at Indianrelish

Originating from the picturesque land of Kashmir(North India),the dish is perfect for hot summers with yogurt and fennel seeds.
4 baby eggplants\brinjals(baigan)
2 cup reduced fat yougurt\curd
1 teaspoon fennel seeds (saunf)
1/4 tsp turmeric powder
1/2 teaspoon chili powder
1 teaspoon dry ginger powder (sonth)
2 green cardamoms
2 teaspoon vegetable oil
1/2 teaspoon salt
finely chopped fresh coriander to garnish

Method
Rinse the eggplants and cut the stem off ,slit across on both sides.
Heat oil in a deep pan or kadai over medium heat kadai,shallow fry the eggplants until evenly browned and soft.Get the eggplants out and set aside.Add the cumin seeds,cardamoms,fennel seeds and roast for few seconds,then add the turmeric,salt and chili powder.Turn the heat to low,add the yogurt and stir.Let cook on gentle heat ,this is important or the yogurt will curdle and look more like cheese.Add the cooked egg plants and let warm for 5-6 minutes until flavors soak in.Serve with rice or bread.


Stuffed baby Eggplant(Bharwan baigan) with onions and coconut
With coconut and onions,and seasoned with spices,these stuffed eggplant are hard to resist.

Ingredients
4 baby eggplants\brinjals(baigan) .
for stuffing
1 big or 2 small onions,chopped
1/2 cup dried shred coconut
1 big clove garlic,chopped
1/2 teaspoon chili powder
1/2 teaspoon turmeric
1/2 teaspoon cumin powder or seeds
2-3 green chillies
4-5 curry leaves or 3-4 sprigs cilantro
1 teaspoon Dry Mango Powder(optional)
1/2 teaspoon salt
1 tablespoon Vegetable oil

Method
Rinse the eggplants and cut the stem off ,slit across on both sides.
Prepare the filling by blending together stuffing ingredients. Stuff the eggplant with this mixture and keep aside.Reserve any remaining stuffing.
Heat oil in a deep pan or kadai on medium heat,place the stuffed eggplant ,let cook for 5 minute before turning.Cooking another 5 minutes,pour the remaining stuffing if any,cover and let cook another 8-10 minutes until soft and cooked through.Serve with rice and Sambar.


Bagara Baigan(Eggplants in spicy peanut tamarind gravy)


Ingredients
6-8 small round eggplants,cut the top and slit across
3/4 cup skinned and roasted peanuts (add other nuts if desired like almonds and cashews)
1/2 a medium onion,finely chopped
1 teaspoon minced ginger and garlic,use fresh not canned if possible
1 teaspoon mustard seeds
1/2 teaspoon cumin seeds
1/4 teaspoon turmeric
1/2 teaspoon hot chili powder
1 tablespoon tamarind ,soaked in cup of water
1 teaspoon salt
1 tablespoon extra virgin olive oil
Method
Heat oil in large deep pan on medium heat,fry the eggplants ,cover and turn occasionally,take about 10-12 minutes until eggplants are softened.
In the same oil add the seeds and onions,saute until lightly brown,add the ginger and garlic and other spices and salt.Let saute another minute,then grind them all together to a paste along with the peanuts,add little water if needed.Transfer the paste back to the pan,turn the heat on and roast for 2-3 minutes until oil starts to leave.Now squeeze the tamarind and get the juices out.Filter the tamarind water without any pulp in to the cooking mixture ,add another 1/2 a cup of water.Simmer then add the fried eggplants,cover and cook another 10-12 minutes until the eggplants soak in the flavors.Serve with vegetable pulov or biryani
Other Egg plant recipes posted :

Gosthu(Spicy medley of eggplant and other vegetables)


BabaGanoush(A lip-smacking dip)


Eggplant Chutney(South Indian Style spicy chutney)


Gingered Eggplant chutney pasta with spring peas.


And these are off to the food event ,Fall in Love :Brinjals at Sanghi's Food Delights.

Eggplant Nutrition:
Eggplant are high in Dietary Fiber & Potassium.And a good source of Folate, Manganese, Vitamin C, Vitamin K, Thiamin(B1), Niacin, Vitamin B6, Pantothenic Acid, Magnesium, Phosphorus and Copper.And always keep the skin on,it has the potent antioxidants and free radical scavenger called Nasunin.

Ven Pongal and Gosthu :South Indian comfort food

Warm and Velvety rice-lentils(Ven Pongal) served with hot spiced-up lentils veggie gravy(Gosthu)is Classic taste of South Indian comfort food.Folks down south ,love their food spicy and hot;rice and lentils are consumed almost 3 meals a days.The piquant sambar powder is well-stocked spice in every household,used to flavor the tangy tamarind and lentil based soups like Sambar and Rasam.With heavy duty grinder missing in my kitchen I use the store-bought sambhar powder,but nothing beats the taste amd aroma of fresh home made sambar powder.
Suganya's Ven Pongal with Gosthu is typically served for breakfast or brunch.This is my third delectable recipe tried and tasted from Tasty Palettes.Glad to be sending this over to the host of T&T this month,sweatha of Tasty curry leaf.

Ven Pongal

(serves 2)
Ingredients
1/2 cup White Rice
1/2 cup Yellow Mung dal
1 teaspoon fresh ginger,finely chopped
1 teaspoon Peppercorns
1/2 a teaspoon each of cumin and mustard seeds
2-3 dry red chillies
6-8 curry leaves
1 tablespoon vegetable oil or extra virgin olive oil
1/2 teaspoon salt.

Method
Wash and soak the rice & lentil for 5-10 minutes. Drain the water,transfer in a pressure cooker or small saucepan with lid.Add 3 cups of water ,season with salt and Cover,let cook on medium-high heat for about 10-12 minutes in pressure cooker and 45-50 minutes in the saucepan until soft and mushy.
Prepare the tempering by heating the oil in a small pan,add the chillies,seeds,curry leaves ,ginger and pepper corns.saute for a minute,then mix in the cooked rice-lentil mixture.add a little hot water if needed.Serve hot with gosthu or any chutney

Gosthu

Ingredients
(serves 2)
1/4 cup Yellow Mung Dal
2 cups Mixed vegetables Eggplants,carrot,cauliflower,squash or any other you like,cut in chunks
1/2 a medium Onion, sliced
1 medium plum Tomato ,chopped
1 cup tamarind water,soak about a tablespoon of tamarind in warm water for few minutes,strain out the pulp. or use 1 teaspoon of tamarind paste and mix in a cup of water.
1 teaspoon turmeric
1/2 a teaspoon each of cumin and mustard seeds
2 tablespoon Cilantro,chopped
1 tablespoon Vegetable Oil or Extra virgin Olive oil
1/2 a teaspoon Salt
1 tablespoon Sambar powder(roasted and ground coriander seeds,red chillies and Chana lentil)
Method
Wash and soak the lentil for 5-10 minutes. Drain the water,transfer in a pressure cooker or small saucepan with lid.Add 1 cups of water ,season with salt and Cover,let cook on medium-high heat for about 10-12 minutes in pressure cooker and 45-50 minutes in the saucepan until soft.When cooked mash or blend it to smooth paste.
To prepare the gravy heat oil on medium heat in a medium saucepan ,add the mustard seeds,onions and curry leaves. saute for 2-3 minutes,then add the tomatoes and turmeric.Cook another 2 minutes before stirring in the tamarind water and sambar powder and vegetables.cover and simmer for 20-25 minutes until veggies are tender.Finally add the cooked lentil paste and simmer 5 more minutes before turning off the heat. Serve hot with rice ,idli,dosa or gosthu.

Lavash n Baba ganoush :another healthy chip-n-dip

Crispy Lavash crackers with creamy Baba ganoush in another exquisite all vegetarian chip-n-dip of Mediterranean flavors ,besides the popularPita chips with Hummus.Its perfect as appetizer or for snacking.

Lavash
The crispy flat breadLavash is originally from Armenia ,also popular among its neighbors Turkey,Iran and Azerbaijan.The lavash crackers are simple to make and crisp in texture.I added a tablespoon of the super healthy flax seed meal for added nutrition.Traditionally rolled very thin,I kept them thicker,although you could roll them as thin as you can.

Ingredients
2 cups all purpose flour (or use 1 cup of whole wheat flour and 1 cup of all purpose flour)
1 pack active dry yeast,about 1 teaspoon
1/2 teaspoon salt
3 tablespoon Extra virgin Olive oil
1 tablespoon flax seed meal(For added nutrition)
For topping
1 tablespoon sesame seeds
1 teaspoon Onion seeds or caraway seeds
1/4 teaspoon poppy seeds or mustard seeds
1/2 teaspoon coriander or cumin powder
1/2 teaspoon paprika or chilli powder.

Method
Dissolve the yeast in warm water, allow the yeast to get frothy, about 10 minutes.In a large bowl combine the flour, Flax seed meal and salt. Add the yeast mixture and olive oil and knead until well combined.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 3-4 hours.
Preheat Oven to 400F.
Lightly grease 2 cookie sheets or baking trays,or bake in 2 batches in one cookie sheet.Roll out the dough as thin as possible on a lightly floured surface.Brush with some oil ,evenly sprinkle the toppings all over the dough.Using a pizza cutter or a knife cut the dough in to square or rectangle or diamond shape,do not separate the pieces, as they will snap apart after baking.cuts.Bake for 10-15 minutes until golden brown.Remove from tray and cool briefly and separate the pieces along the cut lines.


Baba Ganoush
An exotic name for a Hummus like spread made with egg plants(aubergines\brinjals),call it the middle eastern Baingan bartha.In Palestine its also known as mutabbal(Eggplant salad).Usually made with no added hotness from chillies,I added 2 dry red chillies to add to a spicy kick to the dip.Its traditionally charred on a charcoal grill for the distinctive smoky flavor and the skin is completely peeled.Since i roasted it in an oven ,the skin was not quite charred and I blended in some of the skin too, ,couldn't let go of the nutrients in the skin.

Ingredients
1 large American eggplant,about 1 pound
1/2 cup tahini paste(check the link for how to make tahini paste)
1/2 a fresh lemon,about 3 table spoon.
2 cloves garlic
2 dry red chillies(for heat,optional though)
1 teaspoon salt
few sprigs of fresh herbs,cilantro or parsley
2 tablespoon extra virgin Olive oil

Method
Wash the eggplant,leave its stem on.Pierce each side of the eggplants with a fork or knife.Halve or place it whole e on a baking sheet.Roast in the oven or grill or char on a stove top until cooked through.About 45 minutes in the oven until skin is blackened and is soft to touch.
Let sit for few minutes until its cool enough to handle.Scoop out the pulp with a spoon in to bowl.Blend the pulp to a smooth paste along with the tahini paste,fresh squeezed lemon juice,garlic ,chillies,herbs and salt. Transfer in the serving dish and drizzle with Olive oil.Serve with chips ,Steamed veggies, pita or in sandwiches or wraps .Store in refrigerator for up to a week or two.

This chip-n-dip is my entry for Srilekha's EFM:Savories along with the following savouries Methi Onion Pakodas,Bhendi Pakodas,Cauliflower Lollipops,Methi Khakhras With Achaari dip and Pita chips with hummus


Other Chip-n-dip Recipes Posted:

Gingered Egg Plant and Snap Peas Pasta.

Eggplant chutney adds a spicy kick to this colorful concoction prepared using fresh snap peas and your favorite kind of pasta.
Ingredients Needed
1 lb Whole Grain fussilli or penne pasta
1/2 cup of Egg plant chutney
3/4 lb of Sugar snap peas or snow peas
1/4 cup peas.
1 teaspoon freshly minced ginger.
1 tablespoon chopped Basil.
2 tablespoon Extra Virgin Olive Oil
1 teaspoon sea salt

Method
Fill a large pot three-quaters full of water and bring to a boil. Put the peas in the boiling water and simmer for a minute. Remove the peas using strainer or spoon and rinse under cold water and set aside.
Add pasta to the boiling water and cook until al-dente(with a bite to it),8-10 minutes.Drain thoroughly.
In a large bowl whisk together olive oil,chopped basil,minced Ginger and the egg plant chutney. Stir in peas and pasta. Toss gently to combine and coat the pasta evenly with the dressing and serve.

I'm submitting this recipe to Weekend Wokking, a world-wide food blogging event created by Wandering Chopsticks celebrating the multiple ways we can cook one ingredient. This month's secret ingredient is the EGGPLANT
The host this month is Marija of Palachinka.

Tangy Lemon Rice With Egg Plant Chutney

All those who love tangy flavor . This recipe is for you. Lemon rice is a popular lunch box recipe in South India.I remember those childhood days,sharing lunch with my girl friends ,my most favorite food to share with them was there lemon rice.
Lemon is a good source of Vitamin C and potassium. You can mix some healthier brown rice in regular white rice to add fiber and vitamins.

Ingredients you'll need are
2 cups Rice
1 medium lemon
1 teaspoon moong lentil
1/4 cup Peanuts
1/2 inch ginger root peeled and grated
1/2 teaspoon turmeric
1 teaspoon cumin seeds and mustard seeds
2 dry red chillies
1 table spoon EVOO
some curry leaves

To make this Tangy rice
Wash and soak the rice in cold water for 10 minutes.
Cook in 2 cups of water until tender.
Roll the lemon to loosen the juices. Halve the lemon and squeeze over the cooled rice and mix and keep aside
Heat EVOO in a skillet on medium flame. Add all the other ingredients besides turmeric and ginger. when the mustard seeds start to splutter add the turmeric and grated ginger . saute for a minute before adding the lemon rice mixture. Stir and let flavor infuse for few minutes before serving the lemony goodness.



Egg plant chutney
Ingredients you'll need are
1/2 lb egg plants wash,slice and drop them in water for few minutes.
1/2 teaspoon turmeric
1/2 teaspoon chilly powder
1/2 teaspoon mustard seeds
1/2 teaspoon cumin seeds
1 inch ginger sliced
2 cloves garlic sliced
2 green chillies
few curry leaves
1/2 cup chopped cilantro
2 table spoon Extra virgin Olive oil.(EVOO)

To make the Chutney
Heat EVOO in a pan at medium heat. Add the mustard seeds and cumin seeds. Wait till you hear spluttering of mustard seeds. Add chopped onions Garlic and ginger slices, chilles and saute for a few seconds. Add rest of the spices and sliced egg plants and cook until tender. Let cool then blend with cilantro until smooth. Serve with rice or flat bread(paratha)

This is my entry for AFAM Lemon hosted by SimpleIndianFood