by Donnie Yance

As someone with deep Calabrian roots, eggplant isn’t just a vegetable in my kitchen—it’s practically family! Calabria is found in the “toe” of Southern Italy’s famous boot-shaped peninsula. My Italian ancestors knew what modern science is only beginning to understand: this humble purple fruit (yes, botanically it’s a fruit!) is a nutritional goldmine that deserves a starring role on your plate. My personal obsession? Eggplant rollatini, a dish I prepare so often my friends have started calling me the “Rollatini King”!

Although most of us refer to eggplants as vegetables, they’re technically a fruit, as they grow from a flowering plant and contain seeds. They are from the Solanaceae (Nightshade) family and are cousins to tomatoes, potatoes, and peppers.

Why I’m Head Over Heels for Eggplant

Eggplant isn’t just delicious, it’s a budget-friendly nutritional powerhouse! While most people see it as just another low-fat veggie providing energy, protein, and fiber, scientists are getting increasingly excited about its impressive arsenal of health-promoting compounds. Eggplants are a nutrient-dense food, that hold a lot of water and are low in calories, making them an excellent food for those wanting to lose weight (just don’t bread and deep fry them). I brush them with oil, salt and pepper and grill them, besides many micronutrients (vitamins and minerals) the gorgeous purple skin contains anthocyanins (the same antioxidants found in blueberries!), while the flesh is loaded with chlorogenic acid, a compound that’s been linked to everything from blood sugar control to heart health benefits.¹

The Bitter Truth (That’s Actually Sweet News!)

Have you ever noticed that slight bitterness in eggplant? That comes from compounds called glycoalkaloids and saponins. These compounds are secondary metabolites that are produced by the plant to defend itself against pests and other harmful invaders. While these were once dismissed as “anti-nutritional,” researchers have discovered something fascinating; in the right amounts, these compounds might actually be medicinal superheroes! ²

Studies show these compounds may have:

• Cancer-fighting potential (multiple research teams are investigating this!) ^{3, 4}

Polyphenols in eggplant (like chlorogenic acid, caffeic acid, ferulic acid, coumaric acid, and quercetin,) may help slow the growth of cancer cells and reduce inflammation.

• Brain-protective effects that could help with conditions like Alzheimer’s ⁵

The flavonoid Nasunin protects brain cells and can also support the transport of nutrients into and wastes out of brain cells. The phytonutrients support cognitive health and memory.

• Anti-inflammatory properties that benefit overall health ⁶

Even More Health Benefits of Eggplant

• Rich in Antioxidants- Nasunin, a powerful antioxidant found in the purple skin, protects brain cells from oxidative stress.

It also contains other antioxidants like vitamin C, anthocyanins, and chlorogenic acid, which help fight inflammation and free radicals.

• Supports Heart Health- Eggplant can help lower LDL cholesterol  and improve blood vessel function.

It’s high in fiber and potassium, both linked to reduced blood pressure and better cardiovascular health.

• Aids in Blood Sugar Control- Low on the glycemic index and high in fiber, which helps stabilize blood sugar levels.

Contains compounds that may improve insulin sensitivity.

• Promotes Healthy Digestion- High fiber content supports bowel regularity and a healthy gut microbiome.

Its water content can also aid in hydration and digestion.

• Weight Management- Low in calories and can add volume to meals, helping with satiety and portion control.

Great for plant-based meals and Mediterranean diets.

• Bone Health- Contains manganese, vitamin K, and copper, all of which are important for bone strength and repair.

• Liver Health- Some studies suggest that eggplant extracts may support liver detoxification and reduce fat accumulation in the liver.

From My Calabrian Kitchen to Yours

My grandmother always said, “What grows together, goes together,” which explains why eggplant pairs so perfectly with tomatoes, garlic, and olive oil in classic Mediterranean cuisine. This isn’t just delicious—it’s science! The combination of these ingredients creates a nutritional synergy that may explain why Mediterranean diets are consistently ranked among the healthiest worldwide.

Back in June 2025, I facilitated a retreat in Florence, Italy, entitled “Keys to an Abundant, Balanced and Graceful Life.” The retreat was a unique journey through sacred spaces and wellness practices that I designed to guide participants toward a more vibrant, conscious, and graceful life. We focused on living in harmony between paradoxes—understanding that spiritual health involves loving and serving others, while physical and emotional health requires dedicated self-care.

Tropea Calabria

After leading the retreat, my family and I traveled to Calabria, where we stayed in the wonderful coastal village of Tropea on the Tyrrhenian Sea. 

Tropea’s beach truly feels like heaven on earth, and the village comes alive at night. The streets are most crowded at midnight, with people leisurely sipping wine or espresso, simply enjoying conversation and each other’s company.

During our visit, we also explored the village of Stilo, where my family originates from, located slightly inland from the Ionian Sea. The entire Calabrian experience was deeply enjoyable—I think I ate eggplant every single day!

Ready to bring more eggplant into your life? Start with my family’s rollatini recipe, where thin slices of eggplant wrap around sheep milk ricotta, goat chèvre, and even a little tofu. Add Reggiano parmesan, parsley, salt, pepper, homemade pesto, and spinach for a dish that will make you wonder why you haven’t been eating eggplant every week!

Eggplant Rollatini Recipe

Serves: 4
Prep Time: 45 minutes
Cook Time: 40 minutes – cook 20 minutes covered and 20 minutes uncovered

Ingredients

For the Eggplant

• 2-3 medium eggplants, sliced lengthwise ⅓ inch thick (about 18 slices)
• 2 tablespoons kosher salt
• ¼ cup extra-virgin olive oil

For the Tomato Sauce

• 28 oz. plum tomatoes, peeled
• 4 large basil sprigs, finely chopped
• 4 large parsley sprigs, finely chopped
• 6 garlic cloves, roasted and pureed
• 2 sprigs fresh oregano (or 2 teaspoons dried oregano)
• Small handful of chopped fresh basil
• 1 teaspoon salt
• 1 teaspoon honey If needed for added sweetness

For the Filling

• 15 oz. ricotta cheese
• ½ cup goat or sheep chèvre
• ½ cup Reggiano Parmesan cheese, grated (plus extra for topping)
• ¼ teaspoon freshly grated nutmeg
• 1-2 teaspoons pesto
• 1 egg (optional)
• ½ cup crumbled tofu (optional)

Instructions

Prepare the Eggplant

1. Place eggplant slices on paper towels and sprinkle both sides with 2 tablespoons salt. Let sit 20-30 minutes to release bitter juices.
2. Pat eggplant dry and brush with olive oil. Grill or bake until tender and lightly golden.

Make the Sauce

1. Cut tomatoes into large chunks and combine with herbs in a medium bowl. Purée with an immersion blender or food processor.
2. Heat a large skillet over medium-high heat. Add tomato mixture, garlic, basil, oregano, and 1 teaspoon salt. Bring to a boil, then reduce heat and simmer 15-20 minutes until flavors blend. Set aside.

Assemble and Bake

1. Preheat oven to 400°F.
2. In a large bowl, combine ricotta, chèvre, pesto, nutmeg, and remaining salt. Mix until smooth.
3. Spread half the tomato sauce in an 8×12-inch baking dish.
4. Place 2-3 tablespoons of cheese mixture on the wide end of each eggplant slice. Roll tightly and place seam-side down in the baking dish.
5. Spoon remaining sauce over rolls and sprinkle with Parmesan cheese.
6. Bake uncovered 30-40 minutes until tender and bubbly. Let rest 5-10 minutes before serving.
7. Optional – Add some shredded mozzarella cheese and/or Reggiano Parmesan cheese over the top and cook 5 more minutes.

Chef’s Tips

• For extra flavor, add minced garlic to the olive oil when brushing eggplant
• The optional egg helps bind the filling, while tofu adds protein for a heartier dish
• Rollatini can be assembled ahead and refrigerated before baking

Conclusion

Eggplant isn’t just a tasty part of Mediterranean meals, it’s a true superfood packed with nutrients that support your brain, heart, blood sugar, bones, and more. From its rich purple skin full of antioxidants to its fiber-filled flesh, this often-overlooked food has proven itself to be both powerful and healing. With roots in my Italian heritage and backed by modern science, eggplant has earned a permanent place in my kitchen, and hopefully yours too! Whether grilled, baked, or rolled into delicious rollatini, it’s time to give this purple powerhouse the spotlight it deserves.

Have you fallen in love with eggplant yet? What’s your favorite way to prepare this versatile veggie? Share in the comments below!

About the Author:

Donald R. Yance is the founder of the Mederi Center. A Clinical Master Herbalist and Certified Nutritionist, Donnie is renowned for his extraordinary knowledge and deep understanding of the healing properties of plants and nutrition, as well as of epigenetics, laboratory medicine, oncologic pathology, and molecular oncology. He is a professional member of the American Herbalists Guild, National Association of Nutrition Professionals, Academy of Integrative Health and Medicine, and the Society for Integrative Oncology.

References:

1.  Friedman M. Chemistry and anticarcinogenic mechanisms of glycoalkaloids produced by eggplants, potatoes, and tomatoes. J. Agric. Food Chem. 2015;63:3323–3337. doi: 10.1021/acs.jafc.5b00818.

2.  , Adamski Z., Marciniak P., Rosiński G., Büyükgüzel E., Büyükgüzel K., Falabella P., Scrano L., Ventrella E., Lelario F. A review of bioinsecticidal activity of Solanaceae alkaloids. Toxins. 2016;8:60. doi: 10.3390/toxins8030060. 

3.  Friedman M. Chemistry and anticarcinogenic mechanisms of glycoalkaloids produced by eggplants, potatoes, and tomatoes. J Agric Food Chem. 2015 Apr 8;63(13):3323-37. doi: 10.1021/acs.jafc.5b00818. Epub 2015 Mar 30. PMID: 25821990.

4.  Hameed A., Ijaz S., Mohammad I.S., Muhammad K.S., Akhtar N., Khan H.M.S. Aglycone solanidine and solasodine derivatives: A natural approach towards cancer. Biomed. Pharmacother. 2017;94:446–457. doi: 10.1016/j.biopha.2017.07.147.

5.  Spochacz M., Chowański S., Szymczak M., Lelario F., Bufo S., Adamski Z. Sublethal Effects of Solanum nigrum Fruit Extract and Its Pure Glycoalkaloids on the Physiology of Tenebrio molitor (Mealworm) Toxins. 2018;10:504. doi: 10.3390/toxins10120504.

6.  Lelario F, De Maria S, Rivelli AR, Russo D, Milella L, Bufo SA, Scrano L. A Complete Survey of Glycoalkaloids Using LC-FTICR-MS and IRMPD in a Commercial Variety and a Local Landrace of Eggplant (Solanum melongena L.) and their Anticholinesterase and Antioxidant Activities. Toxins (Basel). 2019 Apr 19;11(4):230. doi: 10.3390/toxins11040230. PMID: 31010145; PMCID: PMC6521288.