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Food And Nutrition

Vegan Eggplant Parmesan



Eggplant parmesan, or parmigiana di melanzane in Italian, is a traditional southern Italian entrée that may have originated in Naples. This scrumptious vegan variation uses soy cheese for the cheesy breadcrumb-crusted topping that’s a signature of the dish, but you can swap it for nutritional yeast if you like. Most panko is vegan, but make sure to check the brand you’re using to confirm.


For the Eggplant:

  • 1 large eggplant
  • 3 tablespoons kosher salt, divided
  • 1/2 cup all-purpose flour
  • 3 teaspoons freshly ground black pepper, divided
  • 1/2 cup unsweetened plain almond milk
  • 1 teaspoon flaxseed meal
  • 1 teaspoon cornstarch
  • 1 cup panko breadcrumbs
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon nutritional yeast
  • 1/4 cup olive oil

For the Marinara Sauce:

  • 2 cloves garlic, minced
  • 1 (28-ounce) can crushed tomatoes with basil
  • 1 teaspoon salt
  • 1/4 cup vegan Parmesan cheese


Prepare the Eggplant

  1. Gather the ingredients.

  2. Cut the eggplant into thin rounds about 1/4-inch thick.

  3. Place the rounds onto a cooling rack placed on top of a large baking sheet. Make sure to spread them out into one even layer. Sprinkle them generously with some of the salt.

  4. Layer a few layers of paper towels over the top and weigh them down with another baking sheet and a large mixing bowl set on top. Let sit for 15 minutes. This will disgorge the eggplant’s bitter juices and will also help them to become crispy.

  5. Rinse the eggplant slices and let them dry on the same baking sheet lined with fresh paper towels. Weight them down with another baking sheet to speed up the drying process.

  6. Preheat the oven to 425 F. Whisk the flour with some of the salt and pepper in a shallow dish.

  7. Whisk the almond milk, flaxseed meal, cornstarch, and some of the salt and pepper in another shallow dish.

  8. Stir together the panko breadcrumbs, oregano, basil, and nutritional yeast in another shallow dish.

  9. Dip the dried eggplant slices into the flour mixture and flip to coat both sides. Shake off excess flour.

  10. Then dip in the almond milk mixture and flip to coat both sides.

  11. Finally, dip the eggplant slices into the breadcrumb mixture and flip to coat both sides.

  12. Heat the olive oil in a large cast-iron skillet or other heavy-bottomed skillet on medium-high heat. Once hot, add a few coated eggplant slices at a time to the hot oil. Cook on each side for 2 minutes or until golden brown.

  13. Transfer to a cooling rack over a baking sheet and finish crisping in the oven. Repeat with remaining eggplant slices, adding them to the oven as you go.

Prepare the Sauce and Assemble

  1. Gather the ingredients.

  2. Use the same pan you used for frying. Remove any burnt breadcrumbs but leave the oil behind. Heat on medium heat and add the garlic. Fry until just fragrant.

  3. Pour in the crushed tomatoes and salt and lower the heat to low. Cook for at least 5 minutes or up to an hour.

  4. Ladle the sauce in between layers of the crispy eggplant. Top with the vegan Parmesan cheese or more nutritional yeast. Enjoy immediately.

Recipe Tips

This dish is best served immediately after preparing to keep the crispy texture of the fried eggplant, but you can freeze the fried eggplant rounds after they are initially fried:

  • Freeze them on a baking sheet and then transfer them to a plastic bag.
  • When you want to eat them, place on a cooling rack over a baking sheet and bake at 425 F for 10 to 15 minutes or until crispy.
  • Cover with sauce and serve.
  • If you want to make this dish in advance, just fry the eggplant and wait to bake until right before you are ready to serve.
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Food And Nutrition

Delicious Onion Burgers Recipe




Who doesn’t love a nice juicy grilled burger? This is a quick and easy recipe for onion burgers just bursting with flavor. Hamburger meat is combined with onion soup mix and Worcestershire sauce, along with ketchup, and then grilled. To achieve those juicy, luscious burgers, you want to use sirloin or ground round and try to get 80 to 85% lean beef.

Form the patties, and make sure to press your thumb into the center of each hamburger patty to create an indentation. This helps to keep the burgers from puffing up in the middle. When grilling, avoid the temptation to press down on the burgers with the spatula as that will release the juices, and leave them alone, don’t keep flipping them. These tips will further assist you in getting the ideal burger that is juicy and tasty.

This onion burger recipe offers a special topping for the burgers consisting of mayo and steak sauce and also uses swiss cheese, but you’re welcome to change the cheese to whatever your favorite one is, and to use another topping if you’d like.

Toast the buns on the grill for a crispy effect, or leave them untoasted. Don’t forget to put your favorite toppings, such as a combo of lettuce, a slice of tomato and onion, and a pickle.

These onion burgers are perfect for weeknight meals, tailgating, game day, or cookout. Serve them with homemade french fries or potato salad and baked beans.


Steps to Make It

  1. Gather the ingredients.

  2. Combine ground beef with soup mix, Worcestershire sauce, ketchup (or tomato sauce), and salt.

  3. Form into six equal-sized patties.

  4. Preheat the grill for medium-high heat.

  5. Place patties onto grill and cook for 6 to 7 minutes per side (or until internal temperature reaches a safe 165 F). During the last minute or two of cook time, place one slice of Swiss cheese on each patty.

  6. Once the cheese has melted and patties are cooked through, remove from heat and place onto a cookie sheet or platter. Cover with aluminum foil.

  7. To prepare burger topping, simply combine mayonnaise and steak sauce until mixed through.  Store in an airtight container in the refrigerator for up to two days after preparation.

  8. Assemble hamburgers and top off with mayonnaise mixture.

  9. Serve immediately.

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Food And Nutrition

Preparing Healthy sausage casserole




Never thought you’d hear the words ‘healthy sausage casserole’? Well, here it is. This all-in-one-dish dinner is packed with veggies for a perfect midweek meal.

Each serving provides 348 kcal, 34g protein, 33.5g carbohydrates (of which 18g sugars), 7g fat (of which 2g saturates), 9.5g fibre and 1.8g salt.


  • 2 red peppers, seeds removed, cut into chunks
  • 2 carrots, cut into thick slices
  • 2 red onions, cut into wedges
  • 5 garlic cloves, finely sliced
  • 8 lean sausages
  • 400g tin peeled cherry tomatoes
  • 400g tin chickpeas, drained
  • 200ml/7fl oz vegetable stock
  • 1 green chilli, seeds removed, chopped
  • 1 tsp paprika
  • 2 tsp French mustard
  • 100g/3½oz frozen mixed vegetables
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Food And Nutrition

Perfect coronation chicken




Step back into 1952 and showcase the classic coronation chicken salad for a delicious nostalgic lunch. This is not a bashed-together mayo and mango chutney affair, this is the real deal and fit for a queen.


  • 2 chicken breasts, skin removed
  • 1 tbsp olive oil
  • 1 unwaxed lemon, zest and juice
  • knob of butter
  • 1 shallot, finely chopped
  • 1 red chilli, deseeded and finely chopped
  • 2 tsp madras curry powder
  • 2 tbsp tomato purée
  • 100ml/3½fl oz dry white wine
  • 100ml/3½fl oz chicken stock
  • 1 tbsp apricot jam
  • 150ml/5fl oz mayonnaise
  • 75ml/3fl oz crème fraîche
  • 1 large mango, peeled, stone removed, flesh diced
  • 4 spring onions, finely chopped
  • 2 tbsp finely chopped fresh coriander
  • dash Tabasco sauce
  • salt and freshly ground black pepper
  • green salad leaves, to serve
  • 50g/2oz flaked almonds (toasted lightly dry frying pan), to serve


  1. Rub the olive oil all over the chicken. Scatter over the lemon zest and season with salt and pepper.

  2. Steam the chicken for 20–25 minutes, or until cooked through. Set aside to cool.

  3. Melt the butter in a frying pan, add the shallot and chilli and cook for 5 minutes. Stir in the curry powder and cook for 2–3 minutes. Stir in the tomato purée and cook for a further minute. Add the wine and simmer until the volume of the liquid has reduced by half.

  4. Stir in the jam and stock, and simmer until the volume of the liquid has reduced by half. Set aside to cool.

  5. Mix the mayonnaise and the crème fraîche together in a bowl, then stir in the curry dressing. Fold in the mango, spring onions, lemon juice and coriander.

  6. Cut the chicken into bite-sized pieces. Fold into the curry dressing and season with salt, pepper and Tabasco to taste. Serve with a green salad, and scatter with the toasted almond flakes.

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