Health benefits of Eggplant (aubergine)

Eggplant is very low in calories and fats but rich in soluble fiber content.

Research studies conducted at the Institute of Biology of São Paulo State University; Brazil suggested that eggplant is effective to control high blood cholesterol.
The peel or skin (deep blue/purple varieties) of aubergine has significant amounts of phenolic flavonoid phyto-chemicals called anthocyanins. Scientific studies have shown that these anti-oxidants have potential health effects against cancer, aging, inflammation, and neurological diseases.

It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). As well as manganese, copper, iron and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.

This is just a tip of the iceberg, for more on the fascinating nutritional benefits of plant foods go to www.naturalhealthacademy.org

The health benefits of Mushrooms include the following:

Cholesterol Levels: Mushrooms themselves provide you with lean proteins as they have zero cholesterol, fats and very low carbohydrates. The fibre and certain enzymes in them also help lower cholesterol level. Moreover, the high lean protein content in mushrooms helps burn cholesterol when they are digested.
Breast Cancer & Prostrate Cancer: Mushrooms are very effective in preventing cancer of breast and prostrate due to presence of Beta-Glucans and conjugated Linoleic Acid having anti carcinogenic effects. The Beta-Glucans, inhibit growth of cancerous cells in cases of prostrate cancer. Selenium in mushrooms is very effective in inhibiting cancerous cells.

Diabetes: Mushrooms can be an ideal low energy diet for diabetics. They have no fats, no cholesterol, very low carbohydrates, high proteins, vitamins and minerals, a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help breaking down of sugar or starch of the food. Again, they are known to contain certain compounds which help proper functioning of liver, pancreas and the other endocrinal glands, thereby promoting formation of insulin and its proper flow.

Immunity: Ergothioneine, a powerful anti oxidant present in mushrooms is very effective in giving protection from free radicals as well as boosting up immunity. Mushrooms contain natural antibiotics (similar to penicillin, which itself is extracted from mushrooms) which inhibit microbial and other fungal infections. They also help heal ulcers and ulcerous wounds and protect them from infections. A good combination of vitamins A, B-Complex and C, found in mushrooms also strengthens immune system.

Other Benefits: Mushrooms are the only vegetable and the second known source (after cod liver oil) to contain vitamin-D in edible form. They are rich in calcium (good for bones), iron (benefits in anemia), potassium (very good for lowering blood pressure), copper (anti bacterial) and selenium (very good for health of bones, teeth, nails, hair and as an anti oxidant). The best source of selenium is animal proteins.

MUSHROOM MOUSAKA

A traditional Greek dish made with eggplant and minced beef – this is the vegan version

  • 2-3 leeks finely sliced & dry stir fried or with coconut oil
  • 2-4 cups coarsely grated or chopped eggplant – add to leeks
  • 1-2 cups coarsely grated carrots – add to eggplants
  • 2-4 cups mushroom pieces finely chopped – add to carrots
  • Add 1 tsp. M-A Seasoning salt
  • 1 tsp. cinnamon
  • 1 tsp. ground cumin
  • ½ tsp. ground coriander
  • Simmer gently until eggplant is well cooked
  • Add

  • 2 cups tomato puree or chopped tomatoes – simmer 5-10 minutes
  • Steam 4-8 large potatoes, cool and slice
  • 2-4 large Eggplants – sliced and dry roasted with M-A Garlic & Herb salt
  • 1-2 cups cashew cream made with 1 cup cashews, 2 heaped tsp ready made mustard
  • 1 tsp. M-A Garlic & herb salt
  • 1 cup water
  • blend until smooth and creamy
  • Layer the potatoes in the bottom of a medium – large baking dish
  • Top with mushroom, leek, veg
  • Top with sliced and roasted eggplant
  • Top with cashew cream
  • Bake at 180oC for 30 minutes until top has set
  • Serve with fresh salad

    MANGO & STRAWBERRY/CHERRY SMOOTHIE

  • 2-4 cups mango chunks
  • 2-4 cups strawberries and or cherries– fresh or frozen (pips removed)
  • 2-4 cups fresh or 100% pure apple juice
  • 2-6 Granadillas – pulp removed (pips removed)
  • 1-2 cups blue berries
  • According to research , mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.

    Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A. Together; these compounds are known to have antioxidant properties and are essential for vision and immune function.
    Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

    It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in heart disease and stroke.
    Additionally, mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.
    Passion fruit is good in vitamin C, providing about 30 mg per 100 g. Vitamin-C (ascorbic acid) is a powerful water soluble anti-oxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against flu-like infectious agents and scavenge harmful, pro-inflammatory free radicals.

    The fruit contains very good levels of vitamin-A and flavonoid antioxidants such as β-carotene and cryptoxanthin-β. Current research studies suggest that these compounds have antioxidant properties, and along with vitamin A are essential for good eye-sight.
    Fresh passion fruit or granadilla is very rich in potassium. 100 g fruit pulp has about 348 mg of potassium. Potassium is an important component of cells and body fluids, and helps regulate heart rate and blood pressure.

    Furthermore, granadilla is a very good source of minerals. Iron, copper, magnesium and phosphorus.

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