Lunch: Eggplant Parmigiana Recipe

This recipe includes superfoods such as:

Lemon, Honey, Basil

Health benefits of Eggplant Parmigiana Recipe

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.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

2 medium eggplant, peeled and cut into 1/2-inch slices
2 teaspoons salt
2 large onions, chopped
2 tablespoons minced fresh basil or 2 teaspoons dried basil
2 bay leaves
1 tablespoon minced fresh oregano or 1 teaspoon dried oregano
1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
3 tablespoons olive oil
1 can (14-1/2 ounces) diced tomatoes, undrained
1 can (12 ounces) tomato paste
1 tablespoon honey
1-1/2 teaspoons lemon-pepper seasoning
4 garlic cloves, minced
2 eggs, lightly beaten
1/2 teaspoon pepper
1-1/2 cups dry bread crumbs
1/4 cup butter, divided
8 cups (32 ounces) shredded part-skim mozzarella cheese
1 cup grated Parmesan cheese

Instructions

Place eggplant in a colander; sprinkle with salt. Let stand for 30 minutes. Meanwhile, in a large skillet, saute the onions, basil, bay leaves, oregano and thyme in oil until onions are tender.
Add the tomatoes, tomato paste, honey and lemon-pepper. Bring to a boil. Reduce heat; cover and simmer for 30 minutes. Add garlic; simmer 10 minutes longer. Discard bay leaves.
Rinse eggplant slices; pat dry with paper towels. In a shallow bowl, combine eggs and pepper; place bread crumbs in another shallow bowl. Dip eggplant into eggs, then coat with crumbs. Let stand for 5 minutes.
In a large skillet, cook half of the eggplant in 2 tablespoons butter for 3 minutes on each side or until lightly browned. Repeat with remaining eggplant and butter.
In each of two greased 11-in. x 7-in. baking dishes, layer half of each of the eggplant, tomato sauce and mozzarella cheese. Repeat layers. Sprinkle with Parmesan cheese. Bake, uncovered, at 375 ° for 35 minutes or until a thermometer reads 160 °.

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