Fat is our friend. really! Copy
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Indian style aubergine mash

        OK - first things first; this dish doesn't look pretty, even with some fresh coriander sprinkled on top... but it tastes wonderful.
        By roasting whole aubergines in the oven for half an hour or so depending on their size, you can scrape out the soft insides (or peel off the skin) before mashing them with flavouring ingredients of your choice. In this Goan inspired version, slow fried onion, garlic, chili pepper and ginger are prepared separately before combining with the eggplant flesh (skin removed). You can choose to puree this exotic combination into a cream or simply mash gently and serve as a delicious, warm side dish with curries and rice.
        If you have the chance to BBQ the aubergines, you'll develop a smokier taste more akin to Baba Ganoush, but because of the strongly spiced seasonings, it's not necessary. What is important is roasting whole aubergines rather than frying them - you don't want too much oil in this dish and as many of us know from those often too greasy Italian antipasta plates, aubergines just love to soak up the oil.
        One hint... prick the skins a few times before roasting; you don't want them to explode from the steam which accumulates inside!
        Oven: Use a fan oven pre-heated to 200°C or 400°F.


        Nutrition? Aubergines are a source of Vitamin K, Thiamin, Vitamin B6 and Manganese; the 9 grams of carbohydrate/100 gm contain a healthy 3 grams of dietary fibre (net 6 grams/100g).

        Quantity? This version is enough for 4 to 6 people depending on whether you add additional dishes to your meal.

Ingredients
 - 2-3 large roasted aubergines
 - 2 tablespoons of finely chopped ginger
 - 1 tablespoon of chopped chili pepper
 - 4 cloves of garlic, finely chopped
 - 2 medium onions, finely chopped

 - 1 teaspoon of Garam Masala
 - 50 gm Ghee - to fry the onions (butter is fine over a slow heat)
 - Salt & pepper to taste
 - 2 Tablespoons of chopped, fresh coriander

Method

1/ Roast the aubergines in their skin at 200°C for half an hour or so till they are very soft to the touch.
2/ Meanwhile, slow cook the chopped onions in ghee for 15 minutes till they just begin to get a golden colour
3/ Then add the chopped ginger, chile and garlic. If you remove the central, slightly greenish core of the garlic, it will be easier to digest (some people are sensitive, some not).
4/ Cook together on a low heat for another 10 minutes.
5/ Remove the aubergines and start peeling & scraping out the insides when they are cool enough.
6/ Add aubergine pulp to the onion mixture, with the garam masala, salt and pepper; mash and cook for 10 minutes - puree if preferred.
7/ Just before serving, add two tablespoons of chopped coriander.

Note: This dish is another case of art, not science. Please feel free to vary the spiciness and proportions just as you like them, but for reference; I find the best final dish uses a ratio of about four times as much aubergine to cooked onion mixture.




Sammy Pepys was the pseudonym used by James Capon when writing this book. He is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Since then, he has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 7 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. They do not represent medical advice and it is best to discuss any significant dietary changes with your Doctor.
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog