What's in season in July? 

Aubergines

Did you know an aubergine is actually a fruit and not a vegetable? Well, it’s in season this month and it sure has a number of health benefits to boast, along with various recipes one can try. The fruit forms part of the nightshades family (Solanaceae), of which tomatoes and potatoes are a part of too. If you’re typically familiar with the purple colour of aubergines, you should know they also come in white, green, and purple with white stripes. They grow in warm climates and originally come from Myanmar, and the average aubergine plant can grow up to 5-6 metres in length!

Health Benefits

• Antioxidants: Aubergines provide a substantial source of antioxidant properties in their protective compounds, one of which is referred to as nasunin, and it is responsible for the fruit’s deep purple colour. Nasunin protects the fats that make up brain cell membrane which, essentially, allow for nutrients to be absorbed and waste to be discarded. Along with another compound called chlorogenic acid, nasunin also helps to dilate blood vessels and lower blood pressure.

• Fibre: Aubergines are rich in fibre and low in fat and sugar, making them a healthy addition to type 2 diabetic meals. Studies have also shown that extracts of aubergines may also help control the body’s absorption of glucose and reduce high blood pressure associated to this type of diabetes.
• Low Calories: Apart from being high in fibre, aubergines are also low on calories, and are often included within weight management programmes. The plant compounds also appear to aid in the weight management process by inhibiting fat digestion.
• Vitamins B1 and B6: This is an especially unique benefit of aubergines because the human body cannot produce B1 vitamins on its own. B1 and B6 vitamins help the body convert food into energy and sustain the nervous system. Vitamin B6 also keeps red blood cells healthy by storing the energy from carbohydrates.

Recipe: Aubergine Curry with Lamb Cutlets

Prep Time: 15 mins

Cook Time: 50 mins

Level: Easy

Servings: 2

Ingredients: 

For the curry:

• 1 large aubergine
• 3 tbsp olive oil
• 1 tsp fennel seeds
• 1 tsp nigella seeds
• 2 tsp ground coriander
• pinch of turmeric
• pinch of chilli powder
• 2cm piece of ginger, finely grated
• 4 garlic cloves, crushed
• 1 can peeled cherry tomatoes

For the lamb:

• 8 small lamb cutlets, trimmed
• 2 tbsp plain yogurt
• ¼ tsp turmeric
• olive oil

To serve:

• yogurt
• coriander leaves
• nigella seeds
• cooked rice

A wide variety of quality ingredients for our recipes are available from Arkadia supermarkets in Malta and Gozo, including Arkadia FoodExpress Swatar and Arkadia Food Market Valletta.

Method: 

1. Mix the yogurt and turmeric and brush it over each cutlet.

2. Cut the aubergine into large wedges. Pour some oil into a frying pan and fry the wedges on both side until softened and browned all over. Lift the wedges out of the pan, leaving the oil behind.

3. Put the fennel seeds and nigella seeds in the pan and heat until they start to pop. Add the coriander, turmeric, and chilli.

4. Add the ginger and garlic, and cook for 1 min, making sure the mixture doesn’t stick. Tip in the tomatoes and simmer the mixture for 3 mins or until it starts to thicken, then season well. Return the aubergine to the pan to continue cooking.

5. Meanwhile, heat some oil in a frying pan. Salt the lamb cutlets on both sides and fry them until browned on the outside but still slightly pink on the inside.

6. Spoon some yogurt over the curry and sprinkle with coriander leaves and nigella seeds. Serve with the lamb and rice.

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