What You Eat Impacts Your Health
The food we eat has a major effect on our overall health.
Our bodies are designed to take nutrients from food and convert into energy that allows us to use our emotional, mental, physical, and spiritual being.
Did you know that plant based foods are loaded with phytonutrients?
If you eat processed or fast foods you may be suffering from nutrient deficiency.
If you owned a brand new car, would you put fuel into the fuel tank that you know would cause the car to run poorly? I know I would not.
Eating Healthy Is Not Expensive
I know what you are thinking. The appearance of eggplant and the mushrooms, onions, and spinach does not look very appetizing. Take one bite and you will be amazed at how good this healthy meal tastes. Read the powerful nutrition facts below and then the fact that this meal has only 107 calories should convince you that plant based meals are worth the effort. I have not even mentioned a word about losing weight. Eat a bowl of oatmeal in the morning and then a salad for lunch and this dish for supper and you will start dropping weight fast. Add some exercise like a daily 30 minute walk and in a week you will notice a surge in energy and will have lost some weight.
The cost of the Eggplant Lasagna I made is very reasonable. One large eggplant from Trader Joe’s was $1.39. A one pound bag of frozen organic spinach cost $1.99. A can of organic marinara sauce cost me $2.29. An organic onion was 80 cents. The spices were already in my spice rack so I am going to say I used 25 cents worth of spices. So I am rounding up for the total of $8 and I have 6 servings. So for less than a $1.50, I made a really healthy meal. I have dinner ready every evening now for the rest of the week. I don’t own a microwave so I just warm things up on the stove top or in the oven.
Tender slices of eggplant take the place of pasta in this lasagna making it quite high in fiber. This recipe includes many flavorful and healthful herbs and spices, including oregano—a powerful source of antioxidants. This dish can be assembled ahead of time and baked just before serving. Serve with polenta or sourdough bread and a green salad.
Ingredients
Makes 8 servings
1 large eggplant
1 teaspoon dried thyme
4 cups sliced mushrooms (about 3/4 pound)
3 garlic cloves, minced or pressed
1 teaspoon soy sauce (optional)
1/4 cup whole-wheat flour
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/2 teaspoon garlic powder
1 teaspoon dried oregano
2 teaspoons dried basil
2 10-ounce packages frozen chopped spinach, thawed, or 4 pounds fresh spinach, chopped
1 large onion, chopped (about 2 cups)
1 1/2 cups water
1 25-ounce jar commercial marinara
Spray of vegetable oil
1/4 teaspoon ground black pepper
Directions
Preheat oven to 375 F.
Cut eggplant into 1/4-inch slices (there should be about 12 slices). Arrange in a single layer on a lightly vegetable oil sprayed baking sheet. Bake for 20 minutes, then turn and cook on the other side for 15 minutes. Eggplant should be tender when pierced with a fork. Remove from oven and reduce heat to 350 F.
Spread half the marinara in a large casserole dish and top with half the eggplant slices.
Heat 1/2 cup water in a large nonstick skillet. Add onion and cook over high heat, stirring often until all the liquid has evaporated. Add 1/4 cup water and stir to loosen any stuck bits of onion, then continue cooking and stirring until all the liquid evaporates again. Repeat this process twice more. Reduce heat to medium and add spinach, basil, oregano, garlic powder, nutmeg, and salt. Cook for about 3 minutes, stirring often, until spinach is hot, and then stir in flour. Cook for 2 minutes stirring constantly. Spread half the spinach evenly over the eggplant slices.
Heat remaining 1/4 cup water and soy sauce, if using, in a large nonstick skillet. Add garlic and cook for 1 minute. Add mushrooms, thyme, and black pepper. Cook for about 5 minutes over medium heat, stirring often, until mushrooms are browned. Spread in casserole dish over spinach.
Top mushrooms with remaining eggplant slices, remaining spinach, and remaining marinara.
Bake at 350 F for about 40 minutes until heated through.
Stored in a covered container in the refrigerator, leftover Eggplant Lasagna will keep for up to 3 days.
Per serving (1/8 recipe): 107 calories; 1 g fat; 0.2 g saturated fat; 8% calories from fat; 0 mg cholesterol; 5.4 g protein; 23.6 g carbohydrates; 8.5 g sugar; 6.8 g fiber; 715 mg sodium; 110 mg calcium; 3.1 mg iron; 11.8 mg vitamin C; 3645 mcg beta-carotene; 4.2 mg vitamin E
Recipe from The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.
I have many healthy recipes like this on my blog you can access below:
Healthy Recipes
Be aware that I am not a licensed medical provider and my FDA disclaimer is found on the bottom right of all my websites pages. I have had excellent results with fitness & wellness and promote products & services that I believe in. By taking effective action and using common sense, I am prescription free and living an abundant life of wellness.
Your Partner in Success!
Daniel Parsons
