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| Polenta, Kale, Tomato Sauce and Eggplant Stack |
Healthy benefits
The nutritional advantages of this polenta far outweigh the disadvantages of high carbohydrate and sugar concentration. Polenta is made up of complex carbohydrates, which are high in dietary fiber and are digested more slowly in the body, meaning that they are also much better sources of energy than simple carbs. Polenta also hosts a red-carpet party for A-list nutrients, with the likes of zinc, iron, thymine, magnesium and phosphorous attending on the guest list.
Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.
Intake of tomatoes has long been linked to heart health. Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides. In addition, tomato extracts have been shown to help prevent unwanted clumping together (aggregation) of platelet cells in the blood - a factor that is especially important in lowering risk of heart problems like atherosclerosis. They are also are one of the best sources of lycopene, a powerful antioxidant that helps protect cellular structures and DNA.
Eggplant can provide many health benefits, including helping in the prevention of cancer due to the high amount of fiber. Fiber is important because it is a relatively porous nutrient, and as it moves through the digestive tract, it has the tendency to absorb toxins and chemicals that can lead to the development of colon cancer. It's also slow digesting helping with weight loss. It is especially important in the maintenance of healthy skin and hair. Individuals who are dehydrated are more likely to exhibit hair that is thin, dry and has split ends, along with skin that appears to be flaky, dry, with a greater number of lines and wrinkles.
Ingredients 266 calories per serving (serves 9)
1 medium sized eggplant cut into ¼
inch slices
1 16 ounce log of organic polenta (found in the
Italian foods aisle) cut into ¼ inch rounds
1 small bunch kale, rinsed and chopped with
For the sauce:
1 tablespoon olive oil
3 cloves garlic, minced
1 medium yellow onion, diced
1 28 ounce crushed tomatoes
3 fresh plum tomatoes, diced
1/2 tablespoon balsamic vinegar
5 fresh basil leaves
1 teaspoon dried oregano
Black pepper
Preparation
- Heat oven to 400
- In a large sauce pan, add olive oil and cook the onion & garlic until soft (about 8 mins)
- Add fresh tomatoes and cook another
2 to 3 minutes
- Add canned tomatoes, basil,
oregano, vinegar and salt & pepper to taste
- Cover sauce and simmer for about 30
minutes, until sauce thickens
- While the sauce is cooking, brown the
eggplant slices (each side about 2 minutes) in a pan over medium heat and set
aside
- In a 9x9 pan, pour about 1 cup of
sauce, making the first layer
- Then arrange a layer of eggplant and
kale and spoon over more sauce
- Add a polenta layer and more sauce
- Repeat until all the ingredients are
used
- Spoon over the last of sauce on top
layer
- Cover with foil and bake 30 minutes
- Remove foil and bake another 15
minutes
- Serve warm
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| Step 1) Start with a tomato sauce base then add a layer of eggplant |
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| Step 3) Add kale on top of polenta layer |
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| Step 3) Add tomato sauce on top of kale then polenta, more sauce, repeat layers and top it all off with basil |
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| Another view of the layered stack |
Note to vegan chef
Eggplant can be wide so to fit 9 servings in a 9x9 pan I needed to slice the eggplant to fit. I didn't have enough time to simmer a thick sauce that's why the sauce in the top photo is a little runny but still delicious.
Recipe inspired (yet modified) from Mint Demode
Reference: Adding Polenta to Your Palate, 3 Health Benefits of Eggplant, The Truth About Kale, Calorie Count
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