Miso eggplant with sesame spring greens

A traditional Chinese medicine (TCM) approach to adjusting your springtime eating means incorporating more light and cooling, yet satisfying foods - making eggplant the ideal vegetable to eat more of during this season.

Why is eggplant good for you?

The intensely rich, dark purple colour of eggplant indicates that it is high in phytonutrients, plant compounds that play an antioxidant role, protecting the cells of the body and reducing inflammation.[1] 

Eggplant is also high in fibre and water, helping to support healthy blood sugar levels and digestive function. 

In TCM, eggplant is considered a cooling food, helping to release any heat trapped in the digestive system. It also helps to balance and cleanse qi (life force energy energy) and support liver health. 

Due to its cooling properties, eggplant is considered more beneficial in the spring and summer seasons when the weather is warmer and the body could do with some help cooling down.[2] 

Health benefits of brown rice

Brown rice is considered a gluten-free whole grain. Unlike its white rice counterpart, the outer hull of brown rice is kept intact and is packed full of nutrients, including protein, fibre, B vitamins, manganese, selenium, zinc, magnesium, copper and phosphorous. 

On its own, brown rice isn’t considered a low glycemic index (GI) grain (it is, however, lower GI than white rice) - but combined with high fibre vegetables like eggplant and broccoli, it can help to balance blood sugar levels and keep you feeling satisfied for longer. 

What makes sesame seeds healthy?

The humble little sesame seed is secretly a nutritional powerhouse - packed with antioxidants to protect cells from injury and good fats that help to keep the heart healthy and skin glowing. 

Sesame seeds are also an excellent plant source of calcium and iron, plus copper which aids in the body’s absorption of iron.[3]

In case you were wondering, yes, sesame oil contains many of the same health benefits and is often used alongside sesame seeds in recipes (such as this one!).

For the glaze:

• 1/4 cup miso paste
• 1 1/2 tablespoons sesame oil
• 2 tablespoons maple syrup
• 1 tablespoon tamari/soy sauce
• 1 tablespoon rice wine vinegar

Instructions

Prep time: 5 minutes
Cook time: 30 minutes

1. Preheat the oven to 180C. Line a baking tray with baking paper.
2. Slice the eggplant lengthwise and then into wedges.
3. Add all the glaze ingredients into a bowl and whisk until smooth.
4. Dip the eggplant wedges into the glaze then place them on the baking sheet evenly spread allowing space between each wedge. Sprinkle over 3/4 of a tablespoon of sesame seeds over the wedges. 
5. Bake in the oven for 20-30 minutes or until the eggplant is soft and golden.
6. Meanwhile, cook the rice according to packet instructions.
7. Heat a large skillet over medium heat. Add 1/4 cup water and spring greens then cover with a lid and let the greens steam for about 6 minutes until all the water has been absorbed (you may need to take the lid off for the last minute for the absorption to take place). 
8. Add 1 tablespoon sesame oil and the juice of 1/2 lime to the greens. Stir to combine and let this sauté for 2-3 minutes.
9. To serve, add rice and greens into your bowls and top with some of the eggplant. If there is any glaze left over, you can drizzle this over. 
10. Garnish with sliced spring onions and extra sesame seeds.

Serves 3-4. 

References: 

1. Neem MY et al. Turkish Journal of Agriculture - Food Science and Technology 2020;7(3). 
2. TCM World Foundation. Accessed September 2022 from https://www.tcmworld.org/eggplant-tcm-superfood/
3. Organic Facts. Updated June 2021, accessed September 2022 from https://www.organicfacts.net/health-benefits/seed-and-nut/sesame-seeds.html