Create Your Own Healthy Baba Ghanoush Recipe With Simple Ingredients
Looking for a quick and healthy meal that's full of flavor? Try making a vibrant Baba Ghanoush salad! This Middle Eastern-inspired Baba Ghanoush recipe is not only delicious but also packed with nutrients, making it a great addition to your daily routine. Let's get cooking!
Inrgredients For Our Baba Ghanoush Recipe:
1 Eggplant
2 Cloves of Garlic
1/4 Tsp of salt
1 Cup of tahini
1 Cup of water
Step-by-step for a Baba Ghanoush Salad
1. Roast an eggplant in the oven at 400 F, or 200 C, for 45-60 minutes.
2. Mash the inner part of the eggplant.
3. Add 2 cloves of garlic and a lemon zest.
4. Add 1/4 Tsp salt.
5. Add equal parts of water and tahini and mix well.
Nutritional Benefits from a Chinese Medical Perspective:
Eggplant: The Purple Powerhouse - Eggplant, the star of our Baba Ghanoush, is a true TCM treasure:
Clears stagnant blood: Supports circulatory health and removes blood accumulations.
Dispels pathogenic heat and dampness: Helps with summer rashes and inflammatory skin conditions.
Nourishes yin: Balances dryness, especially beneficial in summer.
Supports digestion: May relieve constipation and hemorrhoids when consumed in moderation.
TCM practitioners have long recognized eggplant's "cooling" nature, making it an ideal summer food. It's rich in calcium, potassium, and vitamins, particularly vitamin E.
Garlic: Nature's Antibiotic - Garlic brings more than just flavor to our Baba Ghanoush:
Warms yang and disperses cold: Strengthens digestion and clears phlegm.
Moves Qi and blood: Enhances circulation and supports detoxification.
Antiparasitic and antimicrobial: Addresses foodborne pathogens and infections.
Boosts immunity: Helps prevent colds and flu through its dispersing, warming properties.
Salt: The Mineral Maestro - A pinch of salt in our recipe offers surprising benefits:
Guides herbs to the kidneys: Enhances kidney function and fluid regulation.
Softens hardness: Helps dissolve masses, nodules, and stagnation.
Balances yin-yang: Regulates fluid metabolism and supports hydration.
Tahini: Sesame's Secret Weapon - Tahini, made from sesame seeds, adds creaminess and health benefits:
Nourishes yin and blood: Moistens dryness, supports liver and kidney health.
Strengthens bones and tendons: High in calcium and magnesium.
Reduces inflammation: Contains antioxidants that protect against oxidative stress.
Water: The Essential Element - Even water plays a crucial role in TCM:
Regulates Jin-Ye fluids: Maintains tissue moisture and joint lubrication.
Supports kidney Qi: Enhances fluid metabolism and urinary function.
Balances heat: Counters summer heat and internal dryness.
Summary
By combining these ingredients in our Baba Ghanoush, we create a dish that not only tantalizes the palate but also harmonizes our body according to TCM principles. Enjoy this nutritious salad as part of your balanced diet, especially during the warm summer months when its cooling properties are most beneficial.
Nutritional Benefits from a Western Medical Perspective
Eggplant
Eggplant is a nutrient-dense vegetable that provides essential vitamins and minerals:
Vitamins: Contains vitamin C (2 mg per cup), vitamin K (3.6 mcg), folate (19 mcg), and small amounts of vitamin A.
Minerals: Rich in potassium (234 mg per cup), magnesium (14 mg), phosphorus (25 mg), calcium (10 mg), and iron (0.23 mg).
Fiber: High in dietary fiber, which supports digestion and heart health.
Antioxidants: Contains nasunin and chlorogenic acid, which protect cells from oxidative stress and may help regulate blood sugar levels.
Garlic
Garlic is a powerhouse of nutrients with significant health benefits:
Vitamins: High in vitamin C, vitamin B6, and thiamine (B1).
Minerals: Contains manganese, selenium, calcium, copper, potassium, phosphorus, and iron.
Bioactive Compounds: Rich in allicin, which has antibacterial and anti-inflammatory properties. Garlic supports heart health by lowering blood pressure and cholesterol levels.
Salt
While salt should be consumed in moderation, it plays an important role in maintaining bodily functions:
Electrolytes: Sodium helps regulate fluid balance, nerve function, and muscle contractions.
Minerals are essential for producing hydrochloric acid for digestion and activating enzymes for nutrient absorption.
Tahini
Tahini is made from sesame seeds and is packed with nutrients:
Vitamins: Contains B vitamins like thiamine (B1), niacin (B3), folic acid, pyridoxine (B6), and riboflavin (B2).
Minerals: Rich in magnesium (49.4 mg per tablespoon), phosphorus (111 mg), calcium (64 mg), iron (0.9 mg), zinc, manganese, and copper.
Healthy Fats: Provides polyunsaturated fatty acids that support heart health.
Water
Water is essential for life and supports numerous bodily functions:
Hydration: Maintains fluid balance and regulates body temperature.
Nutrient Transport: Carries vitamins and minerals throughout the body.
Detoxification: Flushes waste products via urine and sweat.
Joint Health: Lubricates joints to prevent wear and tear.
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