A recipe for healthy eyes: Eggplant pizza

Updated NOV 15, 20214 min read

Summary in 30 seconds

Who doesn’t love pizza…but a healthy version? Wow! And creating it together with the whole family is both fun and encourages healthful eating.

Prep time 10 min
Cook time 35 min
Total time 45 min

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Why is it good for you and your eyes?

Eggplant is low in calories and high in phytonutrients and dietary fiber. Eggplant pizza boasts lycopene, B vitamins, vitamin D and minerals. Herbs and spices are nutrient powerhouses. When dried, the fat soluble nutrients vitamins A, D, E, K, lutein and zeaxanthin are concentrated thus increasing the amount of these nutrients. Fresh herbs and spices better retain water soluble vitamins, vitamins B and C. Include both fresh and dried herbs and spices in your eye wellness diet.

Ingredients

Makes 10 slices

  • 2 large purple eggplants, ½” slices cut lengthwise
  • Sea salt
  • 3 T olive oil, divided
  • 15 oz can crushed tomatoes OR tomato puree
  • 2 garlic cloves, finely minced
  • 1 T Italian herb blend, dried
  • 1 tsp oregano
  • ¼ tsp each sea salt and black pepper
  • Pinch red pepper flakes, optional
  • 8 oz whole crimini mushrooms
  • 1½ cups mozzarella cheese, grated
  • ¼ cup Romano or Parmesan cheese, finely grated
  • 12 kalamata olives, pitted and sliced
  • Fresh basil, for garnish

Directions

  1. Preheat oven to 400ºF.
  2. Add 1T olive oil to a cookie sheet pan. Lay eggplant in a single layer. Drizzle with 1T olive oil and sprinkle with salt. Lightly press eggplant to absorb olive oil. Turn eggplant slices over.
  3. Roast in oven for 30 minutes turning once until lightly golden on both sides.
  4. Optional: For extra health benefits, place whole mushrooms in direct sunlight gill side towards the sun for 30 minutes. This step will greatly enhance the vitamin D content. This can be done a day or two ahead and stored as usual.
  5. Slice then sauté mushrooms over medium high heat with remaining tablespoon of olive oil. Set aside until ready to use.
  6. For the pizza sauce, stir together tomato puree, garlic, dried Italian herbs, black pepper and red pepper flakes.
  7. To assemble the pizzas, spoon 1 to 2 tablespoons pizza sauce onto the roasted eggplant slices. Sprinkle with mozzarella. Decorate with mushrooms and olives. Sprinkle with Romano or Parmesan cheese.
  8. Set oven to broil. Watching carefully, broil until the topping is golden and bubbly, about 5 minutes.

Nutrition Facts (per 1 slice of pizza)*

Kcal126
Protein8.55g
Total Carbohydrate12.82g
Total Sugar6.6g
Dietary Fiber4.8g
Total Fat5.5g
Monounsaturated Fat3.54g
Ccholesterol18mg
Sodium428mg
Calcium22%dv
Iron8%dv
Vitamin A8%dv
Vitamin C12%dv
Vitamin E13%dv
Ffolate10%dv
Vitamin B1 (Thiamin)7%dv
Vvitamin B2 (Riboflavin)23%dv
Vitamin B3 (Niacin)16%dv
Vitamin B5 (Pantothenic Acid)17%dv
Vitamin B615%dv
Vitamin B129%dv
Lycopene9,252mcg

Ocular Nutrition Support low glycemic impact, good source of dietary fiber, B vitamins, vitamin A, antioxidants: lycopene, vitamins C & E; minerals: calcium, zinc, copper, selenium. *%dv is based upon a 2,000 kcal/day diet

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