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.
Makes 10 slices
2 large purple eggplants, ½” slices cut lengthwise
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
Preheat oven to 400ºF.
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.
Roast in oven for 30 minutes turning once until lightly golden on both sides.
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.
Slice then sauté mushrooms over medium high heat with remaining tablespoon of olive oil. Set aside until ready to use.
For the pizza sauce, stir together tomato puree, garlic, dried Italian herbs, black pepper and red pepper flakes.
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.
Set oven to broil. Watching carefully, broil until the topping is golden and bubbly, about 5 minutes.
Nutrition Facts (per 1 slice of pizza)*
Vitamin B1 (Thiamin)
Vvitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
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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Published July 19, 2021|Updated November 15, 2021
Sandra Young, OD
Sandra A. Young, OD is an optometrist with a special interest in nutrition and vision. After earning her Doctor of Optometry degree from Pacific University, College of Optometry, she began her career in private practice and military medical facilities.
Blending her exceptional cooking skills with current ocular science, the eight-time award-winning author wrote Visionary Kitchen: A Cookbook for Eye Health and Heal Your Dry Eyes: Nutrition and Recipes