Thursday, 15 August 2013

Arthritis-Friendly Recipe: Miso Aubergine

This blog could have easily been entitled 'Cooking with Aubergine' and I still could have filled it with recipes you can enjoy with arthritis. I adore aubergine. I could eat them at every meal but often get a bad rap because they are prepared with lots of oil and salt. Aubergine really don't need to be. I like to steam, bake or grill them until soft. If you want to fry them, give them a gentle steam first and then brown them in a hot pan smeared with a little oil. They will taste just as good but have absorbed very little oil. This miso aubergine recipe, which I have adapted from BBC Good Food, is a lovely different way to eat aubergines. Try this very easy, arthritis diet friendly recipe to see how delicious they can be.

2 medium aubergine (pick firm, shiny ones)
2 tbsp white miso paste (most supermarkets sell it now or try a healthfood or asian shop)
1 tbsp honey
3 tsp sesame oil

Serves 2 as a main or 4 as a side dish

Preheat the oven to 180C/375F. 

Mix the miso, honey and sesame oil together in a small bowl.

Halve the aubergine and score the flesh lightly in a criss cross pattern. Place on a baking sheet, cut sides down, and bake for 20 minutes or until the aubergine is soft and sagging slightly.

Remove from oven and turn over to expose the criss-cross side. Spoon the miso mixture on top of the aubergine and then place under the grill for 5-10 minutes until the top begins to brown.

Serve with rice and steamed veggies.

Arthritis diet notes:
Aubergine are a a good source of B vitamins, vitamin K and fibre. The deep purple skin contains the powerful antioxidant, nasunin. Studies show nasunin can act as a anti-inflammatory and may help prevent cancer and Alzheimer's disease. However there is no particular research looking at it's effects on arthritis. 

Traditionally, aubergines were salted to help absorb the bitter juices but modern varieties don't need this so you can enjoy them with out all the added sodium.

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