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FALL GUIDE Sonoma County


~HEALTH BEGINS IN THE KITCHEN~


the day before, as the fl avor of the dish just improves. Serve over polenta, rice, pasta, quinoa, or mashed pota- toes. I often steam eggplant before introducing it into a recipe to reduce the amount of oil needed. Eggplant, unlike onions, pep- pers, and other veg- etables, soaks up oil like a sponge. After it’s steamed, it will take on the fl avor of the dish without the added fat or calories.


SONOMA COUNTY, CA. ~ I love making this recipe in the summer when I can pluck most of these ingredients from my garden. You can make the rata- touille early in the day or even


Ingredients


½ pound eggplant with skin (long, thin, Chinese or Japanese eggplant preferred)


1 tablespoon extra-virgin Ratatouille olive oil


1 cup chopped yellow onion


2 cloves garlic, minced 1 red bell pepper, ½-inch diced (1½ cups)


2 cups quartered length- wise and ¼-inch-sliced zucchini


½ teaspoon dried basil ½ teaspoon dried thyme ¼ teaspoon salt, or to taste


¼ teaspoon freshly ground black pepper, or to taste


1 (15-ounce) can, or 2 cups fresh, diced tomatoes


2 tablespoons chopped fresh parsley, for garnish Cooked rice, pasta, qui- noa, or mashed pota toes for 6 people


Directions: Trim the top and bottom from


UPBEAT TIMES, INC. • September 2015 • 13 by Dr. Joanne Mumola Williams


the eggplant; cut the eggplant in half lengthwise and then into ½-inch slices. If you are using larger, traditional eggplants, cut them into ¾-inch cubes. Place the eggplant in the bas- ket of a steamer set over sim- mering water; cover. Steam the eggplant until just fork-tender, 5 to 10 minutes. Remove from the heat and set aside. Heat the oil in a large sauce-


pan over medium-low and sau- té the onions until they begin to soften, about 5 minutes. Stir in the garlic and then add the peppers, zucchini, basil, thyme, salt, and pepper. Cook on me- dium heat until the vegetables begin to soften, stirring fre- quently, 5 to 10 minutes. Add the eggplant and tomatoes and bring to a boil on high heat. Reduce heat to medium-low and simmer, partially covered, until the sauce thickens and the vegetables are cooked, 5 to10


minutes. Serve the warm rata- touille over rice, pasta, quinoa or mashed potatoes. Garnish with fresh parsley and serve.


Nutrition:


Per serving: 78 calories, 3 g total fat, 0 g saturated fat, 55 mg omega-3 and 330 mg omega-6 fatty acids, 0 mg cholesterol, 2 g protein, 13 g carbohydrates, 4 g dietary fi ber, and 238 mg sodium.


Recipe by Dr. Joanne Mu- mola Williams author of Health Begins in the Kitchen: Deli-


cious and Easy Vegan Recipes, Seasonal Food Plan and the Health and Food Blog,


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UPBEAT TIMES, INC. • September 2015 • 13


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