When it comes to health-supporting foods, vegetables are unbeatable. Not only are they tasty and filling, but they’re also packed full of important nutrients, vitamins and minerals, all of which are needed to achieve optimal health and overall wellness.

Some of the vegetables that best exemplify these qualities are eggplants, tomatoes and mushrooms.

Nutrient-dense eggplants

Eggplants are known to be quite nutrient-dense. They contain a good amount of vitamins, minerals and fiber, despite having only a few calories.

In fact, eggplants are so packed with nutrients that just one cup or 82 grams already contains the following nutrients:

• Calories: 20
• Carbohydrates: 5 grams
• Fiber: 3 grams
• Protein: 1 gram
• Manganese: 10 percent of the recommended daily allowance (RDI)
• Folate: 5 percent of the RDI
• Potassium: 5 percent of the RDI
• Vitamin K: 4 percent of the RDI
• Vitamin C: 3 percent of the RDI

In addition to containing a variety of vitamins and minerals, eggplants also boast a high number of anthocyanins, a type of plant pigment with antioxidant properties. Anthocyanins are particularly effective at protecting the body’s cells against oxidative damage caused by harmful free radicals.

Because of their nutrient content, it’s not surprising to learn that eggplants have been linked to the following health benefits:

• Reduced risk of heart disease
• Optimal blood sugar levels
• Healthy and sensible weight loss

Cancer-fighting tomatoes

Tomatoes, on the other hand, are known for their impressive stores of lycopene. An incredibly potent antioxidant, lycopene has many health benefits, the most important being its ability to reduce your risk of cancer.

Aside from lycopene, tomatoes are also a great source of nutrients such as vitamin C, potassium, folate and vitamin K — all of which have been linked to optimal health.

Diabetes-controlling mushrooms

In the same vein, mushrooms — from the classic button and portobello to the more exotic enoki, oyster and maitake — are also packed with fiber, vitamins, and minerals, making them potent functional foods in their own right.

Of particular interest are mushrooms’ rich store of selenium and beta-glucan. Selenium is an essential mineral that exhibits potent antioxidant properties. This means that eating mushrooms can help protect the body from the effects of oxidative damage.

Beta-glucan, on the other hand, is a type of dietary fiber that is strongly linked to improving not just the body’s cholesterol levels, but also, one’s cardiovascular health. Aside from that, beta-glucan is also known to help regulate blood sugar, thereby helping to reduce one’s risk of developing Type 2 diabetes.

Eggplant, Tomato and Mushroom tart

No doubt about it, eggplants, tomatoes and mushrooms are some of the best items in your pantry that can help you in your journey toward optimal health. If you’re thinking of cooking with all three, here’s a tasty, filling and healthy recipe that combines them.

Ingredients:

• 1 1/4 pounds organic eggplant, peeled and cut into ¼ -inch cubes
• 6 tablespoons extra virgin olive oil
• 2 medium organic shallots, finely chopped
• 1/2 pound organic mushrooms, sliced
• 1 organic red bell pepper, seeded and diced
• 2 garlic cloves, minced
• Sea salt and pepper to taste
• 6 slices free-range turkey bacon, fried, drained and crumbled or 6 slices organic tempeh, dried
• 3 large, free-range eggs or 1 cup, soft Japanese tofu, mashed
• 1 cup crushed organic tomatoes
• 2 tablespoons chopped organic parsley
• 2 tablespoons chopped organic basil
• 1 teaspoon chopped organic thyme
• 1 teaspoon chopped organic rosemary
• 4 tablespoons grated parmesan cheese
• 1 9-inch deep pie pre-baked pastry crust
• 3 tablespoons Dijon mustard
• 2 tablespoons grated gruyere cheese
• Garnish: organic, red cherry tomato halves
• 4 tablespoons grated parmesan cheese

Directions:

1. Place eggplant in a colander and sprinkle with salt.
2. Leave the eggplant to drain for 15 minutes, then rinse and pat dry.
3. Heat the olive oil in a large skillet over medium heat. Add shallots and sauté until soft and transparent. Add the eggplant, mushrooms, and red pepper and sauté until the eggplant is completely cooked and the mushrooms and pepper are soft, about 20 minutes. Add the garlic and continue to cook for another minute, then add the salt and pepper. Place in a medium bowl and set aside.
4. Preheat the oven to 375 degrees. Clean the skillet and return to the stove.
5. In a small bowl, beat the eggs lightly and then add the crushed tomatoes and herbs. Add the bacon, eggplant mixture, and Parmesan cheese.
6. Using a pastry brush, paint the pre-baked pastry crust with Dijon mustard, then sprinkle with the gruyere cheese.
7. Place the crust in the oven and bake until the cheese just begins to melt about 5 to 7 minutes.
8. Remove from the oven and add the eggplant mixture into the crust. Garnish with halved red cherry tomatoes, cut side up, and sprinkle on the additional Parmesan cheese. Make sure the center is well covered. Put in the upper third of the oven and bake until the cheese is melted and the filling is set, for 25 to 30 minutes.
9. Remove from the oven and cool before serving at room temperature.

Take note that when making a vegetarian version, omit the eggs and bacon, and use mashed soft Japanese tofu and tempeh instead.

Lest you get the wrong impression, however, vegetables are not magical ingredients that can immediately get rid of your health issues. Healthy food choices, such as eating more fruits and vegetables, will only work if they are combined with an active lifestyle.

Sources:

PubMed.NCBI.NLM.NIH.gov 1

PubMed.NCBI.NLM.MIH.gov 2

ScienceDirect.com

Pittsburgh.CBSLocal.com