Mediterranean, especially Greek cuisine is perfect for a low-carb diet. The only downside is the sweets that, as some of you may know, are literally swimming in syrup and covered in sugar. Avoid them completely and as always stay away from bread, potatoes, rice and pasta and you are left with real food!
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With Easter coming, my good friend Stam, who's originally from Greece, suggested I should make Metitzanosalata, aka Greek eggplant salad. The original recipe is on his blog and I kept it exactly as it is - traditional and simple. To my surprise, some versions of Greek Melitzanosalata do not include whole onion but only freshly squeezed onion juice. I've tried several variations and this is my absolute favourite.
Note: Since you will only use some of the onion (juiced), I counted only half of the carbs from it.
Eggplants on a Low-carb Diet
If you want to get the best out of eggplants (aka aubergines in the UK), don't peel the skin off. It contains phytochemicals and the eggplant itself is full of antioxidants. Both protect cells from the effect of free-radical damage, therefore eating eggplant regularly can have anti-aging effect. This rich-coloured low-carb vegetable is also packed with fiber, which is good for sating your appetite.
Make sure you include electrolytes (magnesium, sodium and potassium) to avoid symptoms of keto-flu common in low-carb diets. Potassium and magnesium are essential minerals and eggplants are a good source of both. Deficiency of potassium and magnesium may result in muscle weakness or cramping, fatigue, low blood pressure, headaches, depression, etc. It is therefore vital to include food rich in electrolytes in your everyday diet.
Serving size about 1/2 cup
Allergy information for Melitzanosalata - Greek Eggplant Salad
✔ Gluten free
✔ Dairy free
✔ Egg free
✔ Nut free
✔ Pork free
✔ Avocado free
✔ Coconut free
✔ Fish free
✔ Shellfish free
Nutritional values (per serving, about 1/2 cup)
Net carbs7 grams
Calories from carbs 23%, protein 7%, fat 70%
Total carbs12.3 gramsFiber5.4 gramsSugars6.7 gramsSaturated fat1.3 gramsSodium197 mg(9% RDA)Magnesium28 mg(7% RDA)Potassium448 mg(22% EMR)
Ingredients (make 6 servings)
- 4 medium eggplants (1 kg/ 2.2 lb)
- 1 large white onion, juiced (150 g/ 2.6 oz)
- 4 cloves garlic, mashed
- juice from 1 lemon
- handful of chopped parsley
- 1/4 cup extra virgin olive oil (60 ml/ 2 fl oz)
- 1/2 tsp sea salt, or to taste
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