Are you wondering what health benefits a garden egg contributes to the body? Here are 7 health benefits of garden eggs you should know.
Garden eggs are a native vegetable in Africa that is popular in Nigeria. Garden eggs are also known as African eggplants or aubergines.
Garden eggs are grown in different parts of Africa. a small, white fruit with a teardrop or roundish shape.
What Does a Garden Egg Do to the Body?
1. HELPS WITH DIGESTION
Garden eggs are rich in fibre content, which helps to keep your digestive system healthy. It also helps in reducing constipation and other digestive problems like bloating and gas.
2. IT IS AN ANTIOXIDANT.
Garden egg is rich in antioxidants, which help combat free radicals. These substances are produced by the body but can also come from external sources like pollution and cigarette smoke.
Free radicals cause damage to cells throughout the body, leading to inflammation and disease. Antioxidants help neutralise free radicals before they can cause damage to cells.
The garden egg’s antioxidant content makes it valuable as part of a diet designed to prevent or treat diseases like heart disease and cancer.
3. IT HELPS WITH PREGNANCY
These fruits provide some necessary nutrients to support a healthy pregnancy and reduce the risk of birth defects.
4. IT CONTAINS ESSENTIAL VITAMINS
Garden eggs are an incredible fruit that is full of vitamins and minerals. They are also a great source of Vitamin B6, which helps to keep your brain healthy and your immune system robust.
Vitamin B6 is found in many foods, including protein-rich meats, poultry, fish, and eggs, as well as whole grains, legumes, nuts, and seeds.
5. LOWERS CHOLESTEROL LEVELS
Garden eggs are rich in fibre, which benefits the digestive system, helps lower cholesterol levels, and prevents constipation.
6. REGULATES BLOOD PRESSURE
When a diabetic person consumes garden eggs, it controls glucose absorption and reduces the high risk of hypertension. Garden eggs suppress the sugar level, help to regulate blood pressure, and maintain the function of the heart.
7. ACTS AS AN ANTI-ULCER AGENT
Garden eggs do not protect a person from having ulcers. Although anti-ulcer content can be found in the fruit, it can be used as a remedy to suppress ulcers.
8. HELPS PREVENT AND TREAT DIABETES
Research has shown that garden eggs have the potential to lower cholesterol levels and reduce blood sugar. It is rich in fibre, benefits the digestive system, prevents constipation, and lowers cholesterol levels. If dealing with diabetes or are concerned about preventing it, African garden eggs are a good snack to try out.
How to Choose a Good Garden Egg
1. Look for the right colour
If you’re looking for a good garden egg, the first thing you should do is look at the colour. In particular, you want to find one that’s not only the right colour but also of a consistent colour throughout.
2: Avoid garden eggs with wrinkles or bruised spots on their skins.
When choosing your garden egg, you want to look for one that is fresh and has no wrinkles or bruised spots on its skin.
The skin should be smooth and tight with no dents on it at all. If there are any dents on the skin, then this means that the inside of the egg has been damaged, and this will affect the quality of the egg.
3: Select firm garden eggs
When choosing garden eggs, it’s important to select firm ones. The texture should be firm but not hard.
What Does Garden Egg Taste Like?
Garden eggs are a type of eggplant that has a delicious, slightly bitter taste. They can be eaten raw, boiled, sautéed, or used in soups. Most popular in West African and Southeast Asian families, white garden eggs are versatile and can be used in many different dishes.
There are many names for garden eggs, including:
- Garden eggplant
- Brinjal
- Aubergine
What Can Be Eaten With Garden Eggs?
When it comes to the garden egg, many things can be eaten with it. The garden egg is a very versatile ingredient and can be used in many different recipes. Here are some ideas:
1: Plantains
Plantains are a staple food in many regions, where they are widely grown and used. They are starchy and can be eaten when green or ripe. They are also known as cooking bananas, although they are not closely related to common bananas.
Plantains have a high starch content, which means that they take longer to digest than other foods. They contain fibre and vitamins A, B6, C, and K. Plantains also have potassium and magnesium, which can help prevent high blood pressure.
Plantains and garden eggs are an excellent combination. This combination is not only delicious but also nutritious and full of many beneficial properties. The fact that the two ingredients complement each other so well makes it all the more enticing.
2: Fish
Fish and garden eggs can be cooked together. They taste good when they are mixed and cooked. This meal is delicious and very nutritious too.
There are many reasons why people love to fish. Fish is an excellent source of protein, vitamins, minerals, and healthy fats. It also contains omega-3 fatty acids, which are essential to our health.
Fish can be prepared in so many ways—from fried fish sticks and fish tacos to sushi rolls and homemade ceviche—there’s no excuse not to try it.
3: Yams
They are a staple food in many parts of the world, and they’re a great way to add variety to your diet. Yams are a great pairing for garden eggs, as the two complement each other’s flavour very well.
The yam’s taste plays off of the garden egg’s savoury notes, and their textures complement each other as well. If you’re looking to add some more depth to your meal, try pairing garden eggs with roasted yams in addition to traditional sides like mashed potatoes or sweet potatoes.
4: Soup
Garden eggs are delicious, and they can be used in salads. A salad is a simple dish that can be made with any number of ingredients. Some common ingredients in a salad include lettuce, onions, tomatoes, cucumbers, and garden eggs.
Salad lovers know that there’s nothing quite like a crisp and refreshing salad on a hot summer day. They also know that salads are good for you! There are wide varieties of salads that contain high amounts of vitamins, minerals, and other nutrients that help your body stay healthy.
Salads can be enjoyed by anyone looking for a quick lunch or dinner option that is easy to make at home or even when travelling.
What Is Garden Egg Stew?
Garden egg stew is a traditional dish in many African countries. It’s made with eggs, tomatoes, and a variety of vegetables and spices. The exact ingredients vary by region, but it’s always a big hit.
People love Garden Egg Stew for a lot of reasons, but here are my top three:
- It’s easy to make.
- It’s delicious! The sweetness from the tomatoes mixes perfectly with the savoury flavour of the meat and vegetables.
- It’s healthy.
How to Make Garden Egg Stew
Garden Egg Stew is a simple, delicious recipe that can be made with just a few ingredients. Here’s how to make it:
Ingredients
- 1 cup palm oil
- One large white onion
- 15 garden eggs
- Six plum tomatoes
- One scotch bonnet pepper, chopped
- 340 grammes smoked mackerel
- One little handful of scent leaf
- One teaspoon of bouillon
- Add salt to taste.
- Two tablespoons of dried shrimp, optional
- Extra dried chilli pepper is optional
Instructions
STEP 1
Prepare the eggplants by cutting off the stems and washing and quartering them. Then boil them for 10 –15 minutes in salted water.
STEP 2
Thinly slice the onions, dice the tomatoes, coarsely cut the scent leaves, and flake the fish while the eggplants are boiling.
STEP 3
Drain the eggplants and mash them with a potato masher or a fork until they are fork-soft. They should have the consistency of crushed tomatoes but with a slight chunkiness.
STEP 4
Heat the palm oil in a deep saucepan for about 2 minutes (careful not to heat the oil for too long or over high heat, or the oil may bleach), then gradually sauté the onions and scotch bonnet peppers till softened and starting to brown on the edges of the onions.
STEP 5
Place the tomatoes in the pan, and let them cook over medium heat until the sauce thickens and oil forms on top.
STEP 6
Add the smashed eggplant to the pan and cook over low heat, covered, for 5 minutes.
STEP 7
Add the smoked mackerel, dried shrimp, and bullion, stir, and simmer on low heat.
STEP 8
Taste the stew and add salt if needed. You can also add some extra dry pepper for a little more heat. Stir in the chopped scent leaves and turn off the heat. Serve with your favourite side dish.
What To Serve With Garden Egg Stew
As you know, it’s easy to put together a delicious garden egg stew, but what do you serve with it? Here are some suggestions for what to serve with Garden Egg Stew.
1: Fried plantains
Fried plantains are a popular Caribbean staple that can be served with a variety of dishes, including stews and curries. The plantains are sliced and then fried in oil until golden brown. The resulting dish is sweet, crunchy, and delicious.
2: Coconut rice
White rice is soaked in coconut milk or cooked with coconut flakes to make coconut rice. It goes well with the stew’s sweet flavour and adds a savoury note that complements the dish’s taste.
3: Garlic bread
The buttery, garlicky taste of garlic bread goes well with the creamy, tangy flavour of garden egg stew. Garlic bread produced from whole wheat is high in vital nutrients and helps to prevent chronic inflammation.
Farmers and medical practitioners have used garden eggs for a very long time, with many uses and benefits. Despite this, it’s still not widely known or used by the general public, which needs to change. The health effects of eating this fruit are too valuable to ignore
