Eggplant Lasagna with Mozzarella

A vegetarian delight that’s rich in flavor and loaded with health benefits. Eggplant provides fiber, antioxidants, and prebiotics to support digestion and gut-brain balance. Combined with calcium- and protein-rich mozzarella, this dish helps strengthen bones while satisfying cravings in a healthy way. It’s the perfect option for families, especially growing kids and active teens.

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🕒 Total Time: 45 minutes
🍽️ Servings: 4
🔥 Calories per serving: ~400 kcal

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🛒 Ingredients

For the Eggplant Layers:

• 2 large eggplants – sliced into thin rounds, about 1cm thick
• 1 tbsp olive oil – for brushing, adds heart-healthy fats
• 1/2 tsp sea salt – to draw out moisture from eggplant

For the Tomato Sauce:

• 2 cloves garlic – minced, supports immune health
• 1 small onion – diced, adds sweetness and fiber
• 2 cups canned crushed tomatoes – rich in lycopene
• 1 tsp dried oregano – calming effect on the nervous system
• 1 tsp dried basil – adds aroma and antioxidant boost
• 1/2 tsp sea salt

For the Cheese Layer:

• 200g mozzarella cheese – shredded, source of calcium and protein
• 2 tbsp grated parmesan – adds umami depth
• Optional: 100g ricotta or cottage cheese – for extra creaminess and protein

For Garnish (Optional):

• Fresh basil leaves
• Cracked black pepper

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🍳 Instructions

Step 1: Prepare the Eggplant

1. Slice the eggplants and lay them flat on paper towels.
2. Sprinkle lightly with salt and let sit for 10–15 minutes to remove bitterness.
3. Pat dry, brush with olive oil, and grill or roast at 200°C (390°F) for 10 minutes until tender.

Step 2: Cook the Tomato Sauce

1. In a pan, heat olive oil and sauté onion and garlic until fragrant.
2. Add crushed tomatoes, oregano, basil, and salt.
3. Simmer for 10–15 minutes until slightly thickened. Set aside.

Step 3: Assemble the Lasagna

1. In a baking dish, spread a thin layer of tomato sauce.
2. Add a layer of grilled eggplant slices.
3. Sprinkle mozzarella and optional ricotta.
4. Repeat layers until all ingredients are used, finishing with cheese on top.

Step 4: Bake the Lasagna

1. Cover the dish with foil and bake at 180°C (350°F) for 20 minutes.
2. Remove foil and bake another 10 minutes or until golden and bubbling.
3. Let it rest for 5–10 minutes before serving.

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💡 Tips for Mood & Nutrition

• Boost mental calm: Add chopped spinach or mushrooms between layers — both are rich in B vitamins and magnesium, supporting mood regulation.
• Dairy-free version: Swap mozzarella with cashew cheese or plant-based cheese rich in B12 and calcium for kids with lactose sensitivity.
• Add healthy fats: Drizzle a bit of flaxseed oil or sprinkle hemp seeds before serving for extra omega-3s — great for brain and emotional health.
• Make it more filling: Add cooked lentils or mashed tofu to the tomato sauce layer for added plant-based protein and satiety.

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🎯 Note

• Eggplant contains nasunin, a powerful antioxidant that supports brain cell protection.
• Tomato sauce cooked with olive oil improves lycopene absorption, aiding skin and immune health.
• Cheese offers tryptophan, an amino acid that boosts serotonin for emotional balance — especially beneficial for kids dealing with stress or fatigue.
• This lasagna is gluten-free if you skip pasta sheets — ideal for sensitive digestion.

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📌 Expert’s Perspective

“As a chef and nutritionist, I love how this dish feels comforting without the guilt. The savory cheese, the tender eggplant, the depth of the sauce — it tastes indulgent but is gut-friendly, bone-strengthening, and emotionally nourishing. It’s perfect for picky eaters, growing children, and anyone seeking balance between taste and wellness.”