Healthy eating is an important part of staying physically and mentally fit. Of course, this can have its challenges such as finding meals, prep, time for healthy options outside the home, and using the money for nicer things. Fortunately, we can consider the benefits of cooking healthy recipes at home which also saves your money and make an overall healthy eating lifestyle, more enjoyable. Let’s see how.
Healthy recipes – Smoked Aubergine Goulash
If you want to develop your skills in the kitchen there are many cooking recipe articles and tutorials that show you different techniques and ingredients that you can incorporate into your healthy diet.
Ingredients
Check out the list of ingredients required for the recipe
- 2 eggplants
- 2 tbsp. olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 red chili pepper, finely chopped
- 1 tbsp. lemon juice
- 1 tsp. smoked paprika
- 1 tsp. sweet paprika
- 1 can chopped tomatoes
- 1 tbsp. tomato puree
- 2 tbsp. chopped parsley
Method
- Wash the aubergine and cut them into ¼ inch slices. Season on both sides with salt and put aside for about 20-30 minutes, until the eggplant collects water.
- In a large pot, heat 1 tbsp. of oil and fry the onion for 2 minutes, then add the minced garlic and cook together for another 1-2 minutes.
- Add the chopped red pepper and finely chopped chili peppers. Fry for about 4 minutes stirring constantly.
- Dry the eggplant with paper towels and cut into cubes. Add it to the pot and add another 1 tbsp. of oil. Fry for approx. 10 minutes, in the meantime mix now and then.
- During the frying, add lemon juice, season with both paprika powder and freshly ground black pepper (you do not need to add salt anymore because the aubergine has already absorbed the salt).
- Add in the chopped tomatoes and tomato concentrate, stir and bring to a boil.
- Cover and cook for another 15 minutes until the eggplant is soft. If necessary, you can add a few tablespoons of water to reach a desired consistency of the sauce.
- At the end, add the chopped parsley and check the seasoning for salt.
- Serve with rice or pasta.
Preparation
- Preparation Time – 30 mins
- Cooking Time – 35 mins
- Serves – 4
Nutritional Intake per serving
- Calories – 181Kcal
- Carbs – 26 (g)
- Fats – 10 (g)
- Protein – 5 (g)
Food Type
- Vegetarian
- Gluten free
- Diet free
- Meal prep/Freezer friendly
Benefits of homemade healthy recipes
- It saves time– When you’re in a hurry, eating a takeaway from your local supermarket or nearby restaurant may seem like a quick fix. In fact, it is sometimes much faster to cook something at home especially when planning ahead. There are many meals that can be prepared in less than 30 minutes.
- Portion Control– Many restaurants and fast-food outlets serve larger portions than recommended. And the problem is that you can eat the food when it’s right in front of you. You can adjust the amount of food served at dinner when you eat to eliminate unnecessary temptations. Do you know these eating patterns can actually impact you daily? Know more.
- Healthy Ingredients– Many commercial foods are high in fat, salt, and sugar. When we prepare our food, we know what the ingredients are and what each one does in our food.
- Avoid food allergies and sensitivities– Preparing meals at home can be especially helpful if you or a family member has food allergies (1). You can reduce the problem of allergies because you can control them in your own kitchen.
- Bring the family together – Eating at home gives the whole family time to talk about their day. Involving your kids in food preparation is not only fun but wonderful. Also, a way to learn healthy eating habits.
- Save Money – Eating a home-cooked meal is much cheaper than eating out at a restaurant or buying processed food from the market. You pay not only your bill but also the costs of running your business. Water, lights, and staff in the building – except for the food we eat. The same goes for ready-made and frozen foods at the grocery store.
“Eating healthy, clean and nutrient-rich food fills your body with energy, nutrients, and antioxidants. Imagine your cells smiling back at you saying thanks!!”
