Recipe: Vegan Ratatouille with cheesy polenta

Recipe: Vegan Ratatouille with cheesy polenta

Table of Contents

    Share

    (GF, DF)
    Serves: 4-6

    Ingredients:

    ⊕ 1 large eggplant
    ⊕ 1 red capsicum
    ⊕ 2 medium tomatoes
    ⊕ 2 medium zucchinis
    ⊕ 1 onion
    ⊕ 10 garlic cloves (peeled)
    ⊕ 2-3 tsp of thyme and rosemary (preferably fresh, can use both or individual)
    ⊕ Olive oil
    ⊕ Salt and pepper
    ⊕ Balsamic vinegar
    ⊕ 1 cup polenta
    ⊕ ½ cup grated cheese (parmesan, mozzarella, goats cheese or vegan alternative)

    Garnishes: parsley, basil, capers, chilli flakes, olive oil

    Method:

    1. Preheat your oven to 200 degrees. Line 2 x large baking trays with baking paper
    2. Cut eggplant into thick bite-sized pieces. Slice capscium into ½ inch wide strips. Cut tomatoes into ¾ inch wedges. Slice zucchini horizontally and then again into ½ inch thick half moons and slice onion into ¼ -½ inch thick half moons.
    3. Spread vegetables evenly onto the baking trays. Add whole garlic cloves and herbs. Drizzle with olive oil, salt and pepper and mix through. Roast in the oven for approximately 20 mins, turning the mixture, roast for another 20 minutes, turning mixture again. Reduce heat to 150 degrees and roast for another 10-20 minutes until vegetables are tender and caramelised.
    4. Cooking polenta: bring water to the boil in a medium pot. Slowly add poletna whilst whisking vigorously. Cover and cook for approximately 15 minutes, stirring in olive oil and cheese,salt and pepper until a thick and creamy paste forms.
    5. Divide amongst the bowls and place warm ratatouille over the top, garnishing with fresh basil or parsley.

    What is polenta?

    Polenta is an italian type of porridge dish made from cornmeal, water and salt (occasionally cheese and butter as well). It is a gluten free source of complex carbohydrates, meaning the digestion process is slower than simple carbohydrates like a piece of fruit, keeping you fuller for longer and providing longer-lasting energy. Polenta can be used as a side dish or a base for other foods.

    The yellow of the cornmeal is rich in carotenoids and phenolic compounds, significant antioxidants whose properties are said to be linked to lowering the risk of eye diseases, heart diseases, diabetes, cancer and dementia as well as reducing inflammation through both the brain and body.

    Siyan, Sheng, Tong, Li, Liu, (2018). Corn phytochemicals and their health benefits. Food Science and Human Wellness, 7(3),:185-195. Doi. https://doi.org/10.1016/j.fshw.2018.09.003

    GutiErrez-Grijalva EP, Ambriz-Pere DL, Leyva-Lopez N, Castillo-Lopez RI, Heiedia JB. Review: dietary phenolic compounds, health benefits and bioaccessibility. Arch Latinoam Nutr. 2016 Jun;66(2):87-100. PMID: 29737665.

    Leave a comment

    Please note, comments need to be approved before they are published.

    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.