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Cooking Recipes, Aubergine Caponata served on Broccoli Polenta

December 2, 2011 | In Health, Recipe

Aubergine is a very good source of dietary fibre, potassium, manganese, copper and vitamin B1. It is also a good source of vitamin B6, folate, magnesium and niacin. They also contain potent phytonutrients with very specific health giving properties.

One such phytonutrient is called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. Cell membranes are responsible for protecting the cell from free radicals, letting nutrients in and wastes out, and receiving instructions from messenger molecules that tell the cell which activities it should perform.

Researchers have also found that aubergines are rich sources of another group of phytonutrients called phenolic compounds that also function as antioxidants. The predominant phenolic compound found in aubergines is chlorogenic acid, which is one of the most potent free radical scavengers found in plants. Benefits attributed to chlorogenic acid include anti-cancer, antimicrobial, anti-bad cholesterol and antiviral activities.

There are a couple of things to watch with aubergines though if you have existing health problems. Aubergine is among a small number of foods that contain quite large amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallise and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating aubergine. Studies have shown that oxalates may also interfere with absorption of calcium from the body. However it appears that only minimal amounts of calcium are lost so as long as you are eating plenty of calcium rich foods then there should be no problem.

Eggplant is one of the vegetables in the nightshade family, which includes bell pepper, tomatoes and potatoes. Anecdotal case histories link improvement in arthritis symptoms with removal of these foods; however research is limited.

Caponata served on broccoli polenta

A classic Sicilian dish, caponata has many different variations, so feel free to add whatever you fancy to it – variations include with octopus, pine nuts and peppers, to name but a few. It is good served hot, at room temperature or chilled.

For 4-6 servings

For the caponata

3 tbsp olive oil

1 aubergine (approx 600g)

1 medium onion, chopped

1 stalk celery, chopped

2 medium tomatoes, skinned, seeded & chopped

60ml water

2 tbsp red wine vinegar

1 tbsp tomato paste

1 tbsp honey

50g black olives, chopped

50g green olives, chopped

1 tbsp drained capers

Freshly ground black pepper

Cut the aubergine into 1.5 cm cubes, place in a colander, sprinkle with salt and allow to drain for 30 minutes. Meanwhile, heat 1 tbsp of the oil in a pan over a medium heat, add the onion & celery until softened (approx 5 minutes), add the tomatoes, reduce the heat to medium low and cook, uncovered for about 25 minutes, until the tomatoes are of a pulpy consistency. Rinse & pat dry the aubergine and fry in 2 tbsp of olive oil over a high heat, stirring often until they have good colour – don’t be tempted to add any more oil, the aubergine soaks it up like a sponge, but it will release it again.

Add the water, vinegar, tomato paste and honey to the tomatoes, onions and celery. Stir well & add the aubergine, olives & capers. Cook for 5 minutes & serve warm or at room temperature on the broccoli polenta.

For the broccoli polenta

850 ml water

250 ml polenta

2 tbsp olive oil

1 well chopped whole broccoli (no bigger than 1cm pieces)

½ tsp salt or alternative

Bring the water & salt to a boil, add the polenta slowly and in a steady stream whisking as you do so. Add the oil & broccoli, turn heat to low, cover & simmer for 15 minutes, stirring often. Take off heat & let sit (covered) for 10 minutes, stirring occasionally. Pour / spoon into a shallow dish which has been oiled with a small amount of olive oil so it is about 1½ cm thick and let set. This can then be cut into portions; shallow fried in olive oil, grilled or roasted in a hot oven (spread a touch of oil over it to help it brown for the grilling & roasting) until crisp on the outside – drain for a moment on kitchen paper before serving.





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