Wellness Recipe #104 Baba Ghanoush

In last week’s Provision I mentioned our family’s habit of eating a large Splendid Salad on a regular basis. As with many dishes, the calories in salad are in the toppings. That’s why it’s good to limit those toppings to 1 cup of Fancy Add-Ins as well as low-calorie salad dressings. The lowest of the low is Balsamic Vinegar. It’s hard to beat 0 calories per tablespoon! We prefer the aged organic varieties with 6% acidity.

To cut the acidity, however, and to enhance the flavor we may also add 1/4 cup (or 60 ml) of my homemade Baba Ghanoush. What’s that you say? It’s a delicious Mediterranean eggplant dip that, like Hummus (which is made from Chick Peas or Garbanzo Beans), can cost a lot when bought commercially. Make it yourself, however, and you control the flavor, the calories, the sodium, and the cost. This recipe makes a large batch of 6-7 cups that can be stored for up to two weeks in the refrigerator.

Ingredients (ideally organic):

Eggplants (2 Pounds)
Garlic Cloves (up to 9 Large)
Lemon Juice (up to 3/4 cup)
Unsalted Sesame Tahini (up to 3/4 cup)
Fresh Cilantro (up to 1 cup)

Instructions:

Cut off the stem ends of the eggplants, prick the skins, and bake in a 350 degree Fahrenheit  oven (176 Celsius) along with the garlic cloves (I like to put the garlic cloves in a small, separate dish with a little water) until the eggplants are wrinkled and soft (about 60 minutes). Remove from the oven and let cool. Scoop out the insides of the eggplants and put in a large food processor along with the baked garlic cloves, lemon juice, Tahini, and cilantro. Process until smooth. Add water, as necessary, to make it fairly soupy since it thickens up considerably after it chills in the refrigerator. Enjoy!

Variations:

You can experiment with other ingredients, includes herbs and spices, based on your taste preferences. Adding roasted red peppers, for example, makes for a delicious twist. I have also enjoyed adding Basil, Oregano, Sage, Rosemary, and Hot Chili Peppers (sometimes altogether!). There’s no end to the combinations, so have fun and repeat the ones you like best.

Nutrition Information:

1/4 cup of this Baba Ghannouj has approximately 90 calories, including 7 grams of fat, 3 grams of protein, 6 carbohydrate, and 3 fiber. Combined with all the Balsamic Vinegar you desire, this makes for a very enjoyable, low-calorie, and high-volume dressing for your Splendid Salad. Enjoy!

Coaching Inquiries: Can you imagine cooking large batches of food to store in the refrigerator or freezer? How would the time in the kitchen connect you with yourself? With others in your family? Could things like Baba Ghannouj become a part of your Work / Life Balance?

If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran, MCC, BCC
LifeTrek Coaching International
121 Will Scarlet Lane
Williamsburg, VA 23185-5043
U.S.A.

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