I absolutely adore eating Mediterranean food and it is not just because of the beautiful flavours but because time and time again, it is voted the healthiest diet in the world by the scientific community. This is why most of my clients who are being supported naturopathically are recommended to incorporate some version of the Mediterranean diet into their lives. We may alter it depending on health conditions, allergies, or intolerances however the essence of this scientifically proven way of eating will play an integral part of their naturopathic treatment plan. If you would like a deeper dive into the enormous benefits of adding recipes from the mediterranean diet into your life, you may find this blog really worthwhile reading – Click here.
For this reason, I am constantly on the hunt for recipes that are not only simple for my time poor clients to prepare but nutritionally superior and this delicious eggplant dish certainly packs a punch. With preparation time between 10-15 minutes (and less once you get acquainted with this recipe) and cooking time of 30 minutes or so, it can be an easy addition to your weekly menu at home.
I mostly use this eggplant recipe as a tasty side dish where I then add my preferred protein. Just this morning, my husband and I had this for breakfast with an organic boiled egg on the side – a much better food choice than high carbohydrate cereals or the plethora of nutritionally poor breakfast choices I often see.
I often have it as a side dish for dinner with asparagus or another form of green vegetable and a good source of protein such as chickpeas or marinated tempeh if you are vegan (see recipe here where I have added it to a power salad) or baked fish or chicken.
I use a spice called Za’atar which is often used in mediterranean and middle eastern cooking and has been popular since medieval times. There are some different spices that can be used however most blends contain some beautiful herbs such as wild thyme, oregano, sumac, and sesame seeds.
And then there is the pomegranate, which I love incorporating into dietary strategies for my clients due to its polyphenol attributes and its role as an antioxidant, combined with antimicrobial, anti-hypertensive (lowers blood pressure) and anti-inflammatory properties.
My love of Tahini as a superfood spans many years. Made from Sesame seeds which contain high amounts of monounsaturated fats, a range of antioxidants, magnesium, zinc, calcium and protein to name a few – this humble and versatile seed delivers an enormous amount of health benefits and is wonderful in managing high cholesterol. Whilst you can make your own, I normally buy from a grocer such as Harris farm or health food store.
Now let’s not forget the main event of this recipe – the almighty eggplant or aubergine as it is commonly known. Eggplants are not only high in fibre and low in calories, but they contain numerous vitamins and minerals plus phytonutrients such as flavonoids and phenolic compounds which add significant health benefits to any diet.
I buy the Za’atar spice from most supermarkets and buy whole pomegranates from quality grocers.
Some of the powerhouse nutrients that are rich in a Mediterranean diet and also rich in this recipe include:
Unsaturated fatty acids, mostly through olive oil.
Antioxidants, through vegetables, fruit, fresh herbs, and spices
Fibre, through whole grains, legumes, vegetables, and fruits
Polyphenols, flavonoids, and other anti-inflammatory compounds found in fruits, vegetables, legumes, nuts, seeds, and olive oil.
There is also one very simple reason that this eggplant dish makes a regular appearance on my home menu- it is really tasty and healthy and can really hit the spot for flavour.
I love it for a quick Friday night meal instead of takeaway especially when I am keen to keep meals as healthy as possible.
I hope you enjoy as much as I do. This makes 4 servings.
Ingredients
- 2 large eggplants, sliced lengthwise, approx. 1 cm wide.
- Sea Salt
- 6 tablespoons of extra virgin olive oil; half for baking eggplant and half for the tahini dressing
- 2-3 tablespoons Za’atar spice
- ⅓ cup of fresh pomegranate arils
- Italian parsley, to garnish
- 1 spring onion finely sliced.
- ⅓ cup of Tahini
- Half a small lemon, juiced.
- Pepper to taste
Instructions
Arrange your sliced eggplant in a container or large plate and season both sides with salt so they are well covered and place in the fridge for an hour. This process takes some of the bitterness out. If you don’t mind the bitterness and have no time, you can skip this step.
As your eggplant is being prepared, place your tahini, half the olive oil, lemon juice, black pepper and spring onion in a bowl and mix thoroughly. Set aside.
Pre heat your oven to 200 degrees Celsius.
When your eggplant is ready and your oven is heating up, wash the salt off of your eggplant slices completely and remove excess liquid with paper towels until very dry.
Place baking paper on a large baking tray and brush lightly with olive oil. Add your eggplant slices and brush the remaining olive oil on the top. Now sprinkle with your za’atar seasoning and bake for 15 minutes each side. Check as some ovens differ from others so your cooking time may need to be adjusted so that your eggplant doesn’t burn.
When your eggplant is ready, place slices on plates or bowls and spoon your tahini sauce over the top. Now add your pomegranate evenly and season with fresh parsley.
Now add your preferred protein on the side and enjoy!
