Vegetables should always be present at our dinner or meals. Introducing children to veggies at a very early age gets them accustomed, and introduces them to different tastes.
We should eat a variety of vegetables as every one is indeed different with respect to nourishment values. Don't be rushing to the supermarkets to purchase imported vegetables, packaged attractively, and priced not so attractively.
A weekly trip to any one of our vegetable markets should encourage you to stock up on locally grown produce at an affordable price. The vegetables are fresher, they last longer and they taste better too.
Here are some of our traditional vegetables served up in exciting and tasty styles!
CREOLE OKRA
�2 1 tbs vegetable oil
�2 1/2 cup chopped onion
�2 1/2 cup chopped peppers
�2 1/2 cup chopped celery
�2 1 1/2 cup chopped okra
�2 1 14-oz tin corn niblets, drained
�2 1 8-oz tin whole tomatoes, crushed, with juice
�2 1 tbs fresh thyme
�2 1 tsp paprika
�2 1 tsp cayenne pepper or 1 hot pepper, seeded and chopped
�2 salt to taste
Method:
Heat oil in a saut� pan, add onions, celery, peppers, cook for about four minutes until fragrant and tender.
Add okra, corn and tomatoes, stir to combine, add thyme, paprika and cayenne, season with salt and pepper, cook for about 30 minutes until vegetables are tender.
�2 Serves 4 to 6
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MELONGENE CAKE WITH SPICY TOMATO SAUCE
This is a French Caribbean dish
�2 2 lbs eggplant/melongene
�2 1 tbs salt
�2 2 tbs vegetable oil
�2 2 cloves garlic, minced
�2 1/2 cup milk
�2 3 eggs
�2 1 tsp pepper sauce
�2 1/3 cup chopped parsley
Method:
Preheat oven to 325?F
Wash, peel and cut eggplant into strips, sprinkle with salt and let stand for 15 minutes, wash and pat dry.
Heat oil in a saut� pan, add garlic and cook without burning, add eggplant and cook until tender, about 20 minutes, puree and set aside.
Combine milk with eggs, add eggplant and stir, add pepper, add parsley.
Turn into a greased baking dish, place dish into a larger dish with about one inch of water.
Bake for 40 minutes until firm.
Remove from oven, turn into serving platter and pour on tomato sauce.
SAUTEED SPINACH WITH NUTMEG
�2 2 tbs olive oil
�2 1 large bunch spinach, picked over and washed
�2 1 large onion, chopped
�2 2 cloves garlic, chopped
�2 1/2 hot pepper, seeded
�2 1/4 tsp grated nutmeg
�2 Salt, pepper to taste
�2 1/2 cup coconut milk
Method:
Chop spinach, heat oil in saut� pan, add onion, garlic and pepper, saut� until fragrant.
Add spinach and cook until wilted, add nutmeg, salt and pepper and coconut milk. Cover and steam cook adding as little water as possible.
Cook for about 15 minutes stirring intermittently. Adjust seasonings.
�2 Serves 4
Tomato sauce
�2 2 tbs olive oil
�2 2 onions, finely chopped
�2 4 cloves garlic, finely chopped
�2 1 tin (28 oz) whole tomatoes, pureed
�2 1 tsp tomato paste
�2 1/4 cup chopped fresh basil
�2 1 cup chicken broth
�2 1/2 tsp salt
�2 Freshly ground black pepper
Method:
Heat oil, add garlic and onions, saut� for about 3 to 5 minutes, add tomatoes, paste, salt, pepper, and basil. Add broth.
Add sugar, stir and simmer for 40 minutes until thick.
Taste and adjust seasoning.
�2 Serve with eggplant cake