Keto Diet Day 4 - Lunch


What do we have in storage for Frenzy Keto Diet Day 4 for Lunch

What does the frenzy keto diet day 4 for lunch have in-store for us? It might be eggplants and cheese If Are you still feeling tired, This eggplants recipe will make you feel better. It will decrease your craving for sugar and junk food. Have you replaced your entire pantry and fridge with fresh and healthier food? Are you still motivated? If yes, you are ready for the eggplants recipe. Everyday, I will post one recipe.However, feel free to shuffle the order of the recipes at your convenience.

What do we have in storage for Frenzy Keto Diet Day 4 for Lunch

Today's lunch is baked eggplant with cheese, tomatoes, and herbs. The baked eggplants with tomatoes and cheese are perfect for a keto- diet. It is delicious and creamy. It is a great addition to a salad dish. Hence, the next recipe is a salad with avocado and tomatoes. This recipe is for 2 servings.

Frenzy Keto Diet Day 4 - Lunch


Baked Eggplant with Cheese - Keto Diet Day 4 - Lunch

Eggplants with Cheese Tomatoes and Parsley - 1 serving contains 260 calories. This recipe is for 2 servings.

Ingredients for the Eggplants Recipe- Frenzy Keto Diet Day 4 - Lunch

• 1 big size eggplant • 1 big size tomato • ½ teaspoon dried oregano • ½ cup parsley • 50 grams grated mozzarella cheese • Salt to taste • 1 tablespoon olive oil (do not use extra virgin)

Directions for the Eggplants Recipe- Frenzy Keto Diet Day 4 - Lunch

• Rinse profusely the eggplant, tomato, and parsley • Dice the tomatoes into 1 cm cubes • Cut the eggplant into 2 halves (do not peel) • Immerse the cut eggplant in a bowl with water and salt for a half-hour (put 1 teaspoon salt in the bowl with water) • After half an hour gently squeeze the eggplant with your palms and wipe with a kitchen towel • Preheat the oven to 200°C or 392°F • Season the eggplant with a pinch of salt or to taste • Brush with olive oil the 2 halves • Lay the 2 halves on a baking pan • Bake for 20 minutes • Take the baking tray out • Put the tomatoes cubes over the eggplants • sprinkle the parsley over the tomatoes • Put the grated mozzarella over the diced tomatoes • Sprinkle the dry oregano on top of the grated cheese • Bake for another 15 minutes • Voila, it is ready to eat!

Nutrition facts of eggplant for 100 grams

• 25 calories • 1 gram protein • 0.2 grams fat • 6 grams carbs • 3 grams fiber • 22 micrograms of vitamin B • 23 IUs vitamin A • 2.3 milligrams vitamin C • 3.5 micrograms vitamin K • 9 milligrams calcium • 0.23 milligrams iron • 14 milligrams magnesium • 24 milligrams phosphorus • 229 milligrams potassium

Nutrition facts of tomato - 1 cup

• 32 calories • 1.58 grams protein • 18 grams calcium • 427 mg potassium • 43 mg phosphorus • 24.7 milligrams vitamin C • 1500 IU vitamin A

Nutrition facts mozzarella cheese - 100 grams

• 280 calories of the total daily value in % • 17 grams fat or 26% of the total daily value 11grams saturated fat or 55% of the total daily value 0.5 grams polyunsaturated fat 4.8 grams monosaturated fat • 54 milligrams cholesterol or 18% of the total daily value • 16 milligrams sodium • 95 milligrams potassium or 2% of the total daily value • 3.1 grams carbs or 1% of the total daily value • 28 grams protein or 56% of the total daily value • 73% Calcium

Percent Daily Values

always take into account the percent daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Cooking Tips & Storage Temperature & Nutrition - Frenzy Keto Diet Day 4 - Lunch

  • Buy bigger in size eggplants
  • Bake or broil without peeling. It gives a smoky taste to the dish
  • Always pierce the eggplants before roasting
  • Use fresh lemon for a greater taste
  • Use a skewer to check if the eggplant is totally baked

Always store at 45 °F to 55°F or  7°C to 12.8°C

Food Safety - Keto Diet Day 4 - Lunch

You can get food poisoning from any product when surfaces are contaminated with pathogenic bacteria, from mixing meat products with vegetables or using contaminates utensils (cross-contamination). Food can be also contaminated if the one who is handling food does not wash their hands properly. Carriers of Hepatitis A, staphylococcus aureus, or other pathogens also can contaminate food.

Eggplants belong to the nightshade family. They contain solanine. When consumed in large doses, they can cause poisoning. The plant produces more of this toxin as a defense mechanism against pesticides, insects, and herbivores. Generally speaking, the does are very low in this vegetable.  For health protection and minimizing the risk of food poisoning, do not consume bruised, damaged, or discolored eggplants. The bruising means that the vegetable has more toxins. 

The contamination occurs during growth, harvest, and processing. One of the final products, represented by virgin olive oil, can be contaminated with coliform. Coliform bacteria can be non-pathogenic and opportunistic pathogens. They can be isolated from animals, vegetables, and water. Studies show that this type of pathogen can survive in olive oil when the oil has a low level of phenolic compounds. Olive oil consists of 3 phenolic compounds. Their levels have to be high to prevent coliform bacteria to form and survive.

Safety Note

Always practice food safety guidelines when cooking. Wash, cook, and store at appropriate temperatures. Buy fresh products from reliable places.

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