Chop-Up (Traditional Antiguan Vegetable Mash)

PCOS Friendly Meals From Around The World Day Six: Antigua and Barbuda's

Chop-up is one of Antigua and Barbuda’s most distinctive and delicious dishes! Made with pumpkin, eggplant, leafy green spinach (callaloo), onion and garlic, this traditional Caribbean vegetable mash is most popular for breakfast but it’s also a favorite for lunch, dinner and just about every meal as a side. Easy to make and ready in around 45 minutes, you can enjoy this powerhouse of a vegetable dish any time of day. It’s so versatile, you can enjoy it any time of day. It’s low in fat and high in fibre, vitamins and minerals, especially Vitamins A, B2, C, K and E. It’s vegetarian, low carb and gluten-free.

Ingredients:

• 4 medium eggplant peeled and diced

• 8 ounces callaloo substitute whole leaf spinach - not baby spinach roughly chopped

• 1 lb pumpkin peeled and medium diced

• 3 garlic cloves finely diced

• 1 small onion finely diced

• 2 ounces butter 1/2 stick

• 1/2 teaspoon salt

• 1/8 teaspoon pepper black pepper

Instructions:

1. Peel and chop eggplant and pumpkin into medium-sized pieces.

2. Heat butter and add onions and garlic in a medium sized pot set to medium to high heat. Sauté for 2 minutes until softened but not browned.

3. Add pumpkin and eggplant. Sauté for an additional two to three minutes.

4. Add water just to cover the vegetables. Bring to a boil, reduce heat to a simmer and cook until the vegetables are soft.

5. Add the chopped spinach, stir and cook for an additional 3 minutes.

6. Pour the vegetable mixture into a colander and let drain.

7. After vegetable mixture has been drained return it to the pot and mash vigorously with a potato masher or a thick whisk.

8. Add salt and pepper. Adjust seasoning to taste.

Notes:

• A popular variation is to add frozen or fresh chopped okra or other fresh vegetables such as summer squash.

• Chop-up makes a delicious breakfast side with salt fish, eggs and avocado. Or serve it at lunch with fungi, curried goat or grilled steak, sausage or jerk chicken.

• Leftovers can be refrigerated for up to three days. Heat before serving.

• Chop up is best enjoyed freshly made rather than frozen.