Healthy

Goat feta, eggplant and zucchini – Healthy Keto bites

During the summer, in all Mediterranean countries, zucchini and eggplants are widely available. Each country has their own version of delicious dishes made with these valuable vegetables. In Greece, we have at least 4 different colours of eggplant available. The taste is slightly different too! This gave me the idea to create another recipe suitable for those days when you have to hit the road and travel. Also, I wanted to create something you can easily take to the beach or picnic. Quick, easy, packed with the healthiest ingredients you can find! Of course, infused with the glorious spices that every southern cuisine promotes.

Eggplant health benefits

Eggplant provides a range of unique health benefits. It can help prevent osteoporosis, alleviate the symptoms of anaemia, improve cognitive function and cardiovascular health. Eggplant protects the digestive system’s health, stimulates weight loss, helps control diabetes! Furthermore, it regulates stress level and reduces the risk of cancer. Wow, all that in one funny looking vegetable!!!

The excellent healing properties of eggplant come from its nutritional value. The content of vitamins C, K, B6, thiamine, niacin, magnesium, phosphorus, copper, dietary fibre, folic acid, potassium and manganese is significant. Due to high fibre content and low carbohydrate content, eggplant is excellent for regulating blood sugar levels. As we know, if the insulin level is stable, sudden changes in blood sugar levels will stop occurring.

Zucchini is healthy too!

Zucchini is one of the most delicious summer veggies. It is nutritious and loaded with minerals and vitamins. There are only 16 calories in 100 grams of raw zucchini (Not that we count the calories). They are rich in fibre, manganese and vitamin C. Zucchini is a great source of magnesium, vitamin A, potassium, dietary fibre, folic acid, phosphorus, copper, and vitamin B2.

Due to dietary fibre content, but also all the vitamins and minerals, zucchini boosts the release of water and harmful substances from the body. This vegetable also contains pectin that has a preventative effect on diabetes and regulates the level of insulin in the blood. In addition, Zucchini is a rich source of vitamin B complexes, but also the magnesium and folic acid, all of which keep the nervous system healthy.

Almighty goat Feta

Goat cheese, especially if you can find goat Feta cheese, is a rich source of vitamin B1, B2, B6 and even B12. These vitamins are essential for strengthening the nervous system. Calcium and phosphorus minerals are responsible for bone strength, while zinc and selenium protect and maintain our immunity. Goat cheese contains just the right amount of easy-digestible protein and healthy fat. At the same time, this cheese might be the only one that contain 0% carbs. Of course, this applies to organic Greek goat Feta.

Goat cheese has a high nutritional value and it’s easier to digest than any other type of cheese. It features natural fibres that accelerate our metabolism. Goat milk and goat cheese can be considered as food and medicine at the same time! Goat cheese is unmatchable in strengthening the immune system and defending various inflammatory processes in the body. In addition, it has been shown to have an anti-cancerous effect, thanks to linoleic acid.

I believe I have enough information on the core ingredients. Might you want the recipe now? Well, let’s get to work…

Quick Healthy Keto muffin-bites

Preparation time: 30 min

Servings: 8

  • 4 free-range eggs
  • 2 tbsp goat butter
  • 100g goat feta (crumbled)
  • 1 small zucchini
  • 1 small eggplant
  • 1/2 tsp sea salt
  • 1 tbsp psyllium
  • 4 tbsp ground flaxseed
  • 1/2 tsp baking soda
  • 1 tsp apple cider vinegar
  • 1 tsp dried basil or oregano
  • pinch of black pepper
  • 2 tbsp freshly chopped parsley
  • 1 tbsp sesame seeds

Instructions

  1. Peel the eggplant and zucchini and cut them into small cubes
  2. Melt the goat butter in a deep frying pan and add the vegetables. Sprinkle with salt and spices
  3. Cook for 5 minutes and stir. Set aside to cool
  4. Beat the eggs with an electric mixer until they are fluffy. Add the crumbled goat cheese and vegetables together with melted butter
  5. Mix well with a spatula and start adding flaxseed, psyllium, and baking soda spoon by spoon
  6. When the mixture is unified, add freshly chopped parsley and place the mixture in muffin moulds
  7. Sprinkle with sesame seeds
  8. Bake in the preheated oven for 15 minutes at 180ºC

Nutrient density

This recipe calls for patience. Even though it takes 30 minutes to prepare the muffins, you have to take your time and finely chop the veggies, nicely beat the eggs and carefully add the flaxseed. Bake on low temperature and let the muffins cool totally before consuming. The nutrient ratio is so great, that you can have this as a complete meal! Feel free to eat 2 or 3 muffins as a single portion.

My wife and I love them for the beach, but you can easily prepare them for a lunch or dinner on a lazy Sunday afternoon at home! Make sure you get out often, let the sun work together with those healthy ingredients! This is the main secret of the Mediterranean Keto success!

keto muffin bite