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Monday, October 29, 2012

Mom's Oven --- Mixed Veggies with Coco Milk

The Great Gardener planted mixed vegetables in our garden.  He likes to eat okra, pumpkins and potatoes, while I like to eat bittermelon and okra also.  My friend gave me bittermelon seeds and I couldn't believe that we could also plant it here.  Bittermelon, as well as, okra are tropical plants. The soil and climate are just right for these plants to grow during summer in our place.  They were all harvested and shown under - Fruits of our Labor - Harvests #8. 


The bitter melons also belong to the Cucurbitaceae family.  They may not be a well-liked vegetable to eat by other people because of its bitter taste, but its health benefits are very amazing.  They are an *excellent source of antioxidants nutrients,  Vitamins A and C and folates.  They are also a good source of niacin (Vitamin B-3), pantothenic acid (Vitamin B-5), pyridoxine (Vitamin B-6), and minerals such as iron, zinc, potassium, manganese, magnesium and phytonutrients which are responsible for lowering blood sugar levels and can help in the treatment of type 2 diabetes.

Please view also this bitter melon recipe - Bitter Melon Pickles


This winter squash is also a member of the Cucurbitaceae food family. It contains *alpha-carotene and beta-carotene, Vitamin C, B1, B3, B6, pantothenic acid, folate, and omega- 3sIt provides antioxidant support, anti-inflammatory benefits, potential blood sugar regulation benefits and prevention of type 2 diabetes. 


Okra is rich in *dietary fibers, minerals, and vitamins like Vitamin A and flavonoid antioxidants such as beta-carotene, xanthin, and lutein which are essential for good vision, skin, and healthy mucous membranes and protection from lung and oral cavity cancers.  It contains no saturated fats or cholesterol, but is rich in B-complex group of vitamins like niacin, Vitamin B-6, thiamin, and pantothenic acid.  It also has a good amount of Vitamin K which is good for blood clotting and strengthening of bones.  It is also rich in iron, calcium, manganese, folates, and magnesium. 


They have *antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients.  They are an excellent source of Vitamin A in the form of beta-carotene and a very good source of Vitamin C, manganese,  copper, dietary fiber, niacin, Vitamin B5, and potassium.  

I made a salad recipe with potato leaves included and named it after the first one or two letters of each vegetables (Potato, Saffron Summer Squash, Golden Egg Summer Squash, and Zucchini), thus called - Posagoz Mixed Salad. 

Please see about planting other vegetables and trees  - The Garden (2012) and The Garden 2013.

This recipe is really enticing to eat with all its tropical vegetables grown in our garden.  They contain almost all the nutritional value your body needs. As usual, spices are added to give more flavor to food and perk up your choosy taste buds.  This is a complete, well-balanced meal for anybody especially those who are vegetarians or on a diet.  Try it.    


1 pc     small sweet potato, cubed  ¼ inch thick

½ cut   small buttercup winter squash, cubed ¼ inch thick

2 pc     bitter melon, cut ¼ inch thick

12 pc   okra, cut ¼ inch diagonally

20 pc   pre-cooked frozen shrimp (medium)

1 can   coconut milk 13.5 oz
2 tbsp  corn oil
1 pc     clove garlic, minced
1 pc     onion
1 tsp    Tony Chachere's Original creole seasoning
1 tsp    5th Season Italian seasoning
2 tbsp  soy sauce less sodium
2 tbsp  sugar
½ c      water

Preparation Time:  30 minutes

Cooking Time: 30 minutes


1. Wash all the vegetables with fruit and vegetable wash and rinse them thoroughly. Soak the sweet potatoes in water after cutting to avoid darkening of its skin. Soak also the bittermelon longer in water after cutting to lessen its bitterness. Cut all other vegetables according to instructions above.    Prepare the other ingredients before cooking. 

2. Preheat cooking pan with cooking oil.   Saute the garlic until lightly brown.  Saute onion until lightly soft.

3. Drain the sweet potato and mix in as well as the squash into the pan.  Add water and let it cook for 10 minutes.  Stir.

4. Drain the bitter melon and mix in as well as the okra into the pan. Cook for another 5 minutes. Stir.

5. Add the shrimp, seasoning, soy sauce, sugar, and coconut milk in that order.  Cook for another 3 minutes. Stir. 

    (Note: If the taste is still bitter, you can add more sugar to lessen 
               the bitterness and suit your taste.)
Servings:  approximately 8 (1 cup per serving)

Please see my other Cooking Recipes:

“Cooking doesn’t only involve knowing what and how to cook and prepare  all the ingredients, but also how much you love to cook for somebody .”

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