UPBEAT TIMES, INC. • October 2017 • 25 Health Begins in the Kitchen: Eggplant Caponata Appetizer Recipe by Dr. Joanne Mumola Williams creator of www.FoodsForLongLife.com and author of Health Begins in the Kitchen.


SONOMA COUNTY, CA. ~ T is appetizer is one of my fa- vorite ways to prepare eggplant.


Precooking


the eggplant in an In- stant Pot or in a steamer


basket on your stovetop, in- stead of frying it, allows you to signifi cantly


reduce the


amount of olive oil tradition- ally used when making capona- ta. Serve at room temperature on crackers or baguette slices.


REQUIREMENTS: Instant Pot Electric Pressure


Cooker or Pot With Steamer Basket & Large Fry Pan with Cover


INGREDIENTS: 1 (1¼ -pound) eggplant


3 tablespoons extra virgin olive oil, divided 1 cup fi nely diced onion 2 stalks celery, fi nely diced ½ cup fi nely diced red bell pepper


2 cloves garlic, minced ¼ cup chopped green olives ¼ cup drained capers ½ teaspoon salt, or to taste ½ teaspoon black pepper, or to taste


1 tablespoon sugar 1 cup tomato sauce ¼ cup red wine vinegar


DIRECTIONS Peel the eggplant and cut into ½-inch cubes. Place in the Instant Pot’s steamer basket. Fill the Instant Pot with one inch of water and place the steamer basket, on its rack, in the Instant Pot. Press the “Manual” but-


ton and set for 2 minutes. When done, do a “quick release” and remove the lid carefully, with the steam pointed towards the back. Immediately remove the eggplant and set aside. (You can also just steam the eggplant cubes on the stovetop until they are just fork tender.) Add 2 table- spoons of olive oil to the fry pan. Add the onions, celery, and bell pepper and cook on moderate heat until tender and golden brown, about 15 minutes. lic,


Add the gar- olives, capers, salt,


pepper and sugar and cook, stirring frequently, for several minutes. Stir in the tomato sauce and vinegar. Mix in the egg- plant and cook, covered,


until tender. Add a splash of water if needed. When the egg- plant is tender, remove the cover and cook a few minutes until the mixture is fairly dry.


Stir in the


remaining table- spoon of olive oil, and adjust the salt and pepper to taste.


Cover the pan and let the ca- ponata sit for several hours to allow the fl a- vors to develop. Place in an airtight jar and re- frigerate until needed.


Bring to room tempera- ture before serving.


Nutrition:


Per serving: 65 calories, 4 g total fat, 1 g saturated fat, 41 mg omega-3 and 407 mg omega-6 fatty acids, 0 mg cholesterol, 2 g protein, 7 g carbohydrates, 2 g dietary fi ber, and 215 mg sodium.


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UPBEAT TIMES, INC. • October 2017 • 25


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