PUMPKIN AND VEGETABLES (A vegetarian delight)

Mention the word "Pumpkin" and immediately visions of Halloween, carved pumpkins, jack-o-lanterns (when illuminated with a candle), and the traditional Pumpkin Pie at Thanksgiving enters our mind.

In many parts of the world, the Pumpkin is consumed as part of a nutritious meal on a regular basis.

In other societies, the Pumpkin is utilized as a base for many culinary treats such as puddings, pies, muffins, soups, stews, curry, custards, and breads.

The Pumpkin is a part of the squash family and is available in a range of sizes from small to massive. The thick, orange, yellow or green oval shell has distinctive lengthwise creases all around and a thick stem. Technically, the pumpkin is a fruit, but it is utilized as a vegetable.

Inside the shell is an abundance of pulp and seeds. Once the stem is removed every part of the pumpkin is edible, even the seeds. The pumpkin is rich in beta-carotene (which gives it the orange colour like carrots and sweet potatoes) and is converted within the body to Vitamin A.


Pumpkin is available at grocery outlets either whole or cut into portions.

Pick up a medium sized piece of Pumpkin, a couple Carrots, Onions and Potatoes, Celery, Bok Choy (optional), and garlic.

Prepare the Pumpkin by removing the shell, scooping out the seeds and lightly scraping off the filmy layer between the seed and pulp.

Rinse under running water. You may then cut into into 2-inch chunked portions.

Wash Carrot, Celery, Potatoes and Onions and cut into 2-inch portions. Rinse Bok Choy and cut into portions. Chop 2 cloves of garlic into thin slices.

Fill a medium pot half full with water and bring to a boil.

Add all the ingredients, 4 tablespoons Extra Virgin Olive Oil and bring to a full boil.

Cover the pot, reduce heat to medium and simmer for 20 to 25 minutes until vegetables are tender to your satisfaction.

Add 1 tsp. Salt and Black Pepper, a dash of Paprika and 1 tablespoon of Mr. Goudas Trinidad Style Hot Sauce to enhance the flavour. This Trinidad Style Hot Sauce is like NO OTHER, IT IS FULL BODIED WITH A PAPAYA BASE! Um, Um, Ummm!

Reminder: There is a wonderful variety of Spices under the Mr. Goudas label. All in a convenient size to fit your spice rack. Stock up, there are all reasonably priced at 99 cents or lower.

Engross yourself with the thoughts of all the nutrition being consumed with each delicious spoonful of this simple Pumpkin and Vegetable dish.

Your body will love you for it!


Spyros Peter Goudas