Chef John's Baba Ghanoush - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Chef John
Baba Ghanoush is a delicious vegetable spread using freshly grilled eggplants.
Ingredients
- 4 large Italian eggplants
- 2 cloves crushed garlic
- 2 teaspoons kosher salt, or to taste
- 1 lemon, juiced, or more to taste
- 3 tablespoons tahini, or more to taste
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons plain Greek yogurt
- 1 pinch cayenne pepper, or to taste
- 1 leaf fresh mint, minced (optional)
- 2 tablespoons chopped fresh Italian parsley
Instructions
- Preheat an outdoor grill for medium-high heat and lightly oil the grate. Prick the surface of the skin of eggplants several times with the tip of a knife.
- Place eggplants directly on grill. Turn frequently with tongs while skin chars. Cook until eggplants have collapsed and are very soft, 25 to 30 minutes. Transfer to a bowl and cover tightly with aluminum foil and allow to cool, about 15 minutes.
- When eggplants are cool enough to handle, split them in half and scrape flesh into a colander placed over a bowl. Drain 5 or 10 minutes.
- Transfer eggplant to mixing bowl. Add crushed garlic and salt; mash until creamy but with a little texture, about 5 minutes. Whisk in lemon juice, tahini, olive oil, and cayenne pepper. Stir in yogurt.
- Cover bowl with plastic wrap and refrigerate until completely chilled, 3 or 4 hours. Taste to adjust seasonings. Stir in mint and parsley.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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