~*Harry’s Bar…

14 Jul

Giuseppe Verdi once claimed: “You may have the universe if I may have Italy” … I would second him and add to that:”You may have the best food experiences if You eat Italian food”…

I’ve been to Italy more than five times already and will go back again and again to enjoy its diverse regional food, varied and incredibly territorial, mesmerizing landscapes, spectacular historical monuments and enchanting vibes…

But, when in town I would content myself from either cooking Italian dishes at home or going to one of the many good Italian restaurants that we are lucky to have in Beirut!

My latest pick was: Harry’s bar! 

Harry's Bar Beirut

Who’s Harry ? 

“Harry’s Bar was opened in 1931 by bartender Giuseppe Cipriani.According to the company history, Harry Pickering—a rich, young Bostonian—had been frequenting Hotel Europa in Venice, where Giuseppe Cipriani was a bartender. When Harry Pickering suddenly stopped coming to the hotel bar, Cipriani asked him why.When he explained that he was broke because his family found out his drinking habits and cut him off financially, Cipriani loaned him 10,000 lire (about $5,000 US). Two years later, Harry Pickering returned to the hotel bar, ordered a drink, and gave Cipriani 50,000 lire in return.”Mr. Cipriani, thank you,” he said, according to the Cipriani website.”Here’s the money. And to show you my appreciation, here’s 40,000 more, enough to open a bar. We will call it Harry’s Bar.”

And the rest is history…


As soon as I entered the restaurant, located in Saifi Village to discover the new crafted menu by Michelin Star Chef Alberico Penati, I was offered a Bellini!

The Bellini was invented by the founder of Harry’s Bar…  He named the drink “the Bellini” because its unique pink color reminded him of the toga of a saint in a painting by 15th-century Venetian artist Giovanni Bellini… It is a mixture of Prosecco and peach purée and should be enjoyed in moderation!


57 Calories/100g of Bellini with 5% alcohol! 

Once seated, I started my dinner with a small piece of bread dipped in olive oil (a habit that’s not a sin as long as it’s done moderately)… An intriguing taste explains the story behind the olive oil you’d find at this restaurant that the waiter would happily share with you!

Olive oil and bread

A dish of grilled vegetables with pesto sauce followed… It is always important to start a meal with a salad or vegetables that are rich in fiber and water and will help one feel half full with fewer calories…

“Italians enjoy a diet rich in fruits, vegetables, beans, fish, poultry, olive oil, tomatoes, whole grains, dairy, red wine — and they eat very little red meat.” Although the fact they consume pasta and bread everyday, they are considered amongst the leanest populations in Europe! 

The dishes that were served right after were flavorful, succulent and joyfully shared!

Burrata on a bed of cherry tomatoes in its juice dressed in a light pesto ruccola sauce

Tricolore di Burratina: Burratina on a bed of cherry tomatoes in its juice dressed in a light pesto ruccola sauce

Burrata means “buttered” in Italian and defines this cheese that’s made of fresh mozzarella with cream and is thus more caloric than mozzarella.

Vitello Tonnato

Vitello Tonnato: sliced veal topped with a creamy tuna sauce (to be shared and enjoyed in moderation)!

Beef Carpaccio

Beef Carpaccio Venetian Style (to be shared and enjoyed in moderation)!

The appetizer that I enjoyed the least was the tiger prawns with chickpeas and balsamic dressing … The chickpeas were undercooked and the entire dish lacked harmony in flavors and texture.

IMG_0808Filetti Di Sogliola Di Dover Con Lenticchie (Filets of Dover sole with lentils):

Opting for seafood based main courses is always the healthiest choice as they provide less calories and fat when compared to red meat and more omega-3… I truly enjoyed a good dose of proteins with an additional portion of fiber provided from the lentils… Offering lentils on New Year’s eve in Italy is believed to bring good luck, symbolizing money and good fortune for the coming year.
fish and lentilsJust Like Italians, i also enjoy sharing sweets and fell for this scrumptious and much refreshing Panna Cotta Piemontese Con Frutti De Bosco (Piemontese baked cream with wild berries).When compared to other Italian desserts, panna cotta is less caloric specially when topped with fruits!

Panna cotta

Going back to Harry’s bar was just inevitable and discovering the remaining items on the menu was much more than enjoyable. I recommend you try it for dinner or for a gourmet business lunch!

Always remember to be sociable while eating and enable new conversations each time you find yourself on the dining table. Take thirty minutes to finish each meal, since eating slowly can reduce your intake by 70 calories per meal, which translates into a saving of more than 200 calories per day!

Italians “eat by their stomachs” not “by their heads” and since they dine leisurely, they get the signal that they are full… A habit that’s a bit close to the Japanese hara hachi bu!

The Hara Hachi Bu is a Japanese eating habit derived from the island Okinawa which holds the highest rate of longevity in the world. The habit consists of always eating 80% of your dish or eating till you’re 80% full. By applying this habit one will be definitely saving calories, feeling more energetic after a meal and decreasing the chances of developing cardiovascular diseases and others.

IMG_0947Dietitian Nicole Maftoum


~*Planning a Healthylicious Suhoor!

26 Jun

“Eat Suhoor, indeed there is a blessing in Suhoor…”

Suhoor is as important as Breakfast; it stimulates the digestion, keeps sugar levels stable, delays the onset of hunger, prevents the body from going into extreme starvation mode (where it begins to store fat as a survival mechanism) and decreases the chances of developing fat mass around the waistline…

Planning and preparing a healthylicious suhoor isn’t an impossible task! One should be aware of including:

-Low Glycemic Index types of carbohydrates (whole grains, whole wheat, etc.) that will digested slowly and won’t cause a sudden raise of the sugar levels in the bloodstream…

-A source of proteins that will keep the metabolic rate high and prevents loss of muscles during this holy month

-Good fats (unsaturated ones) that are always heart healthy

-Water found in vegetables and liquids that are caffeine free; drinking at least 3 glasses of water at suhoor will hinder bad breath, headaches and aids the body to detoxify properly…

And avoiding:

-Salt in all its forms found in: pickles, canned items, cold cuts, processed cheeses etc. that will eventually trigger thirst throughout the day

-Excess sugar that is known to trigger hunger!

For more details you can watch my detailed episode about healthylicous Suhoor that was broadcast live yesterday on OTV!

~*Château Marsyas releases its new wine: B-Qā DE MARSYAS!

17 Apr

IMG_7719I was delighted to discover in avant-première the new wine: B-Qā de Marsyas, on April 15th 2015, at La Centrale restaurant, Beirut.

B-Qā de Marsyas 2013 blends finesse and minerality and is defined by rounded tannins created by 8 to 10 months of gentle barrel aging. The wine has a beautiful presentation, deep red with purple hue. Red fruits on the nose with hints of spices. On the pallet the wine is elegant and round with well integrated tannins yet smooth and chalky.

Château Marsyas, the wine estate of the Johnny R. Saadé Family introduces this new wine produced according to the same quality, philosophy and attention to detail as its elder brother Château Marsyas, with a focus on manual harvesting, selective sorting, vinification methods and the respect of the environment.  Commenting on this new release, the two brothers Karim and Sandro Saadé declare “Today, we are glad to introduce a new wine positioned among the quality Lebanese middle range wine labels. In 2013, our 65 hectare wine estate got a bigger production and then, we decided to start the production of B-Qā de Marsyas – an idea that came naturally to our mind based on a parcel selection. B-Qā de Marsyas is a really good wine to be tasted in a casual atmosphere which also allows Château Marsyas Grand Vin to comply with its limited production model where only the oldest and qualitative vines are kept”.

As I always recommend drinking in moderation, many studies have shown the multiple benefits of drinking a glass of red wine a day for women and two for men. Antioxidants found in red wine, may help prevent heart disease by increasing levels of high-density lipoprotein (HDL) cholesterol (the “good” cholesterol) and protecting against artery damage.Several other benefits will be revealed in the upcoming post!

Raise your glass to those health benefits and to Château Marsyas!

Dietitian Nicole Maftoum

~*Le Petit Gris

30 Jan

We can all be very different in our traditions, lifestyles and ages but I personally believe that we all have a common passion in life or let me express that with more ascertainment; we all have in common, a way to celebrate and memorize each event by gathering around a table and eating! Food, is one of the most defining forces in all societies. It brings people together and spices up each one’s life with new discoveries of tastes and flavors…Enabling new social bonds that are the core of new partnerships and friendships…

Le Petit Gris restaurant

In similar fashion to that description, I got the chance to discover during one of my epicurean experiences at a wine tasting session, the owner and concept developer of a notable French Bistro: “Le Petit Gris”, Makram Rabbath. Apart from sharing the same passion for food and wine, we cherish the importance of cooking from scratch using fresh and natural ingredients concurring that good food should be at the heart of every restaurant and every good restaurant should be at the heart of every street in Beirut and other Lebanese cities. Makram, graduated from the Ecole Hoteliere de Lausanne and after 15 years of combined experiences in the restaurants business and events management he decided to open his own restaurant.Having worked wih a big Chef at Caviar House in Geneva in 1996, and having had a great affinity towards French cuisine he decided to focus on it. However, his big concern was the large amount of butter and fat used while cooking and thus decided to revisit some traditional recipes by eliminating fatty substances without denaturing them and succeeded at doing that! His partner Mazen Chehab who shares the same passion for food and wine joined him in this adventure a couple of months after the project’s birthdate!

Le Petit Gris gemmayzeh

Le Petit Gris is in reality a type of snails as there are more than 100 categories of snails in the world; in Paris two main ones are consumed: Le Petit Gris and L’escargot de Bourgogne. And several weeks, before the opening of his restaurant (in 2011), Makram was on a business trip in Paris and had consumed one night for dinner at a famous restaurant snails of the Petit Gris category… A couple of days later his spiritual DNA, sent him a message of naming the restaurant: Le Petit Gris after this bountiful meal! The snails are Today one of the bistro’s most famous specialty and the bistro is everything but: “Petit” (which means small) and “Gris” (which means Grey).My successive lunches and dinners leave nothing but buoyant memories of a vibrant atmosphere.

Le Petit gris snails

On my first visit to Le Petit Gris, located in Gemmayzeh, i gorged myself on several entrées, specialties, and main courses that I happily shared and truthfully enjoyed. As they say “Simple is beautiful”, I’d say “Simple is genuinely succulent”! There are no secret ingredients or magic weapons inside the kitchen in the chef’s hands… There is just the flare of freshness and the use of organic ingredients (upon seasonal availability) that just makes the whole difference and leaves your taste buds fully satisfied and joyfully satiated!

Delicious food at Le Petit Gris Restaurant

Contrary to people’s beliefs, the organic agriculture isn’t a recent trend… However, it is the product of the development of the biochemistry field before the second world war that gave birth to synthetic fertilizers that started being used in agriculture.

Interesting fact: Knowing that the main purpose of using fertilizers and pesticides is to increase the production rate; The Soviet Union used to provide Cuba with half the food importations as well as all the necessary fertilizers and pesticides for their agricultural productions. Within the fall of the Soviet Union, Cuba became independent, producing half the agricultural production … their daily caloric intake decreased from 2800 calories to 1800 calories due to the lack of resources for their food production and thus started with the idea of farming without using fertilizers and pesticides and thus induced organic agriculture!

Souk el tayeb organic

Reasons for buying/consuming Organic

1-It’safer since it is pesticides and insecticides free especially for pregnant women since studies have shown that insecticides and pesticides are toxic when ingested and can easily penetrate the tissue of the placenta and negatively affect the growth of the newborn.

2-It’s a healthier alternative for kids whom organs and cells are still growing. Thus, any load of toxic pesticides and insecticides will accumulate in their bodies affecting their neurons, brains development, nervous system and hormones that will negatively affect the growth of the child.

3-Comparative studies have shown that organic fruits or vegetables have 50% more nutrients than non-organic ones. Therefore, eating at least once per week organic products would definitely be beneficial.

4-It is another way to strengthen the sector of the Lebanese farming encouraging Lebanese farmers to remain in the field.

The Food experience at LPG:

Being a Dietitian and a foodie might sound controversial to many but have always entailed me to enjoy life in all its forms.The first rule to eating right when eating out is to apply the concept of sharing food as I always recommend it: ‘Always share food, never eat alone’.Secondly,always begin your meal with salads and vegetables as they provide enough fiber, vitamins, minerals, antioxidants, and fills up the stomach, leaving a little space for the main course. The ideal portioning of the plate should always be: 50% salad, 25% Carbohydrates and 25% Proteins.

~*Salads that You must try

Exquisite, unique in flavors and organic “Salade de Chèvre Chaud” (warm goat cheese salad)

Salade de chevre chaud

Another mouthwatering “Organic salad”:

Organic Salad

Le Petit Gris salad:

Salade decomposee Le Petit Gris

Fresh artichoke salad with organic greens, cherry tomatoes, pine nuts, mustard and truffle oil vinaigrette… A true delicacy!

Organic artichoke salad

~*Entrees to be shared 

One of my all-time favorite salmon tartare that’s rich in proteins, omega-3 and is tremendous.. It’s picture is just worth a thousand descriptive words..

Salmon tartare

Oeuf cocotte facon Mamie Manette is a definite must try! And I insist on that for a certain reason! Order it and share it with your loved ones… You will surprisingly detect the natural taste of an organic egg with a cream of fresh mushrooms mixed to mascarpone cheese and chives with a hint of hazelnut oil..

Oeuf cocotte

Croquilles d’escargots! (Recipe found in the video below)

Croquilles d'escargots

In the beginning of the middle ages, snails enjoyed the advantage of being considered neither fish nor meat hence making them an ideal food to be consumed during the lent period! They are low in calories ( 70Cal/100g) and are rich in proteins (75% proteins) and low in fat (15%fat).They are a great source of Iron, Calcium, Phosphorus, Copper, Magnesium, Potassium and Lectin that possesses anti-cancer properties and helps in boozing the immune system…

Interesting Fact: the snails slime is extremely rich in allantonin collagen and elastin, beneficial for the treatment of skin diseases and broken bones! In addition, a copper peptide found in the secretion is used for creating creams that are useful in minimizing scars and wounds!

~*The main course 

I never recommend the daily consumption of red meat and always focus on seafood but I do occasionally indulge and have a burger my way… That’s what Flexitarianism is all about! (A Flexitarian is a flexible vegetarian that could enjoy consuming red meat occasionally). Reducing the red meat consumption to less than 500g per week is recommended by the National Cancer Institute in order to reduce the risk of developing cancer…

At Le Petit Gris you will find one of the best burgers you’ll ever try… The secret in my opinion lies in the meat composition that’s at 99% purely meat without the fatty greasy white cheap substance that you find elsewhere at 50% to 60% of your burger’s meat composition..

You can remove the upper bun to save a couple of calories (around 120) and enjoy 10 to 15 fries…

Burger Le Petit Gris

Other delicious main courses can also be found and are all based on the same concept of preparing food from scratch using natural ingredients… And, soup lovers there’s a great section for you too! And a bonus recipe in the video found below!

You can also find at Le Petit Gris a wide range of local and French wines that please your palate! Remember that moderation is the key! 

LPG Wine bottles

As today’s new definition of this bistro’s cuisine is “Bistronomie” that combines genuine methods of cooking to lighter alternatives based on freshness, natural and organic ingredients, I strongly hope that many bistro and restaurants that serve divergent cuisines will follow the same vision and belief in order to serve healthier food and rely on the use of natural and simple ingredients…

Nicole Maftoum and Makram Rabbath cooking

My affinity for this tendency motivated me to prepare and present an episode (on November 27th,2015) filmed at Le Petit Gris during my weekly TV segment on OTV (every Thursday at 9h10am). You could watch the details of a fun and enjoyable experience cooking with Makram and sharing recipes that could be easily prepared at home to be part of an exquisite lunch table or a warm and cozy dinner one! 

Dietitian Nicole Maftoum

~*It’s the Labneh Bûche Season!

23 Dec

After last year’s great selling success, I decided to repeat the same homemade production experience of my unique Labneh Bûche de Noël!


If You are bizarrely scared of the Labneh idea don’t jump into conclusions :) The bûche is sweet and so is the Labneh coating making it a true delicacy with all its fresh and natural ingredients …

Ingredients: Labneh•Cranberries •Almonds •Cashew Nuts •Walnuts •Goji Berries •Macadamia nuts

The labneh red berries bûche is good and tasty at the same time: Delicately prepared with Taanayel les Fermes labneh light cream, pure at heart (7times less caloric and 20 times less fattening than butter) to keep your heart healthy! Walnuts with their highest Omega-3 content amongst all other nuts will help You become smarter and keep your brains alive! Almonds are packed with proteins, calcium and fibre. Goji berries, also known as longevity fruits all along with cranberries will strengthen your immune system with their high antioxidants content. Cashew and Macadamia are those rich flavorful nuts packed with beneficial vitamins and minerals that will also contribute to a healthier You when consumed moderately.

Source: http://www.nogarlicnoonions.com/healthy-and-light-logs-do-exist-nicoles-labeh-buche/
Copyright © 2012-2014 NoGarlicNoOnions


Just like an ordinary buche wrapped in a 40cm long cylinder, this buche is delivered in a transparent box that shows the rich, colorful and mouthwatering piece of heaven inside. Covered with acidic free Labneh cream, prepare yourself for a balanced culinary experience like no other. A red visual festive delight to look at, every bite will enjoy a light layer of labneh cream, soft tender dough and just the right feel of sweetness released from the berries jam. As you start appreciating the ingredients, your palate will wake up to crunchy almonds, walnuts and macadamia nuts mixed with sweet taste of dried berries. What a creation! The richness and different textures of the ingredients is breathtaking and trust me once you start you will not be able to stop.

Source: http://www.nogarlicnoonions.com/healthy-and-light-logs-do-exist-nicoles-labeh-buche/
Copyright © 2012-2014 NoGarlicNoOnions


It’s light, it’s fluffy, it’s healthy and it’s only for 100.000 LL and serves around 20 persons!

Feel free to place your orders by calling this number (70-635540) during this whole festive season!

Happy Holidays’

Dietitian Nicole Maftoum

~*The times they are-a changin’

27 Nov

A great throwback to my childhood birthday celebration with unforgettable school friends and authentic natural homemade cakes by my lovely mother… When I look today at cakes and birthday tables of children I see nothing but colors and artificial flavors bought/ready made and never homemade…

Mothers, take that day off and say Happy Birthday to your beloved kids with a homemade natural cake that you would have proudly baked… This will serve as a great memory after years framed in pictures they will rejoice…

And it’s that day of the year where I can’t stop singing Bob Dylan’s famous lyrics…

“Come mothers and fathers
Throughout the land
And don’t criticize
What you can’t understand
Your sons and your daughters
Are beyond your command
Your old road is
Rapidly agin’.
Please get out of the new one
If you can’t lend your hand
For the times they are a-changin’.”


~*Happy Halloween!

5 Nov

Eat, Drink&Be Scary! 


Back in the days, they symbolized abundance, fertility, prosperity and good health … Nowadays, they simply remind us about our childhood where we first saw them in one of Walt Disney’s classics ‘Cinderella’ or in the decorative sets of the yearly celebration of halloween… Their color can be orange, yellow, light green, white, red and gray and can weigh between 0.5kg and 450kg… Although the fact, you may have only perceived them as an oversized vegetable, You will be surprised to discover their hidden benefits; Pumpkins are extremely versatile in their uses for cooking and when consumed properly they energize your body with vitamins, minerals and essential nutrients!

The word pumpkin originated from the Greek word Pepõn which means large melon.They are believed to have originated in Central America. Seeds from related plants have been found in Mexico, dating back over 7000 years to 5500 B.C.

Pumpkins’ use on halloween

To light their way from house to house, the Celtic priests wore turnips cut into face shaped ones, where a candle made ​​with human fat would be displayed and used to burn previous sacrifices. These turnips represented the spirit that would clear their curses .
In the 18th and 19th century, when this custom came to the United States, turnips were replaced by pumpkins. The name given to the spirit who lived in the pumpkin was “Jock” which became “Jack who lives in the lantern”, hence the name “Jack-o-Lantern”, taken from a story in which a famous man named Jack, was driven from both heaven and hell. Forced to wander the earth as a spirit, the devil would have to comfort him a live coal fired furnace that Jack put in a hollowed turnip to light his way in the night.

Pumpkin’s health benefits

Pumpkin contains antioxidants whose main compounds are carotenoids. Beta-carotene, which contributes greatly to its orange color and Lutein and zéaxanthine.The consumption of foods rich in carotenoids that neutralizes all harmful substances (free radicals) present in the body is linked to a lower risk of developing certain cancers.

Pumpkin is a good source of fiber. A cup of pumpkins contains 3g of fiber.Fiber is needed for the proper functioning of the digestive system and plays an important role in reducing the risk of developing cardiovascular diseases and cancer.

They are also rich in Vitamins A, C and E as well as potassium, magnesium and Iron.

129g of boiled and drained pumpkin cubes contains 26 calories.

A study conducted in 2007 in China indicates that taking extracts from pumpkins helps to lower blood sugar in animals and even in humans and may help protect the cells of the pancreas from the ravages of type 1 diabetes.

Pumpkin seeds, contain a wide range of traditional nutrients. They are rich in magnesium, manganese and phosphorus, and a good source of iron, copper, protein and zinc. Snacking on a quarter-cup of pumpkin seeds will provide your body with 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.

The recipes as seen during my live segment on OTV (every Thursday at 9h10am): 

Roasted pumpkins salad 

Pumpkins salad


2 cups of pumpkin cubes

1 tbsp olive oil

2 tbsp Italian herbs

Rocket leaves

fresh basil leaves

Lettuce leaves

7 walnuts

For the dressing: 

3 tbsp balsamic vinegar

1 tbsp olive oil

1/4 tsp moutarde a l’ancienne

1/4 tsp honey

Method of Preparation: 

Place the pumpkins cubes in a tray with a tablespoon of olive oil and Italian herbs and roast them in the oven for 20 minutes or until they become soft from the inside (you can check that by inserting a fork).

Top the pumpkin cubes on a bed of greens mixture (rocket, basil, lettuce) with the walnuts and serve with the dressing.

Serving 1                                                                                                                   Calories per serving 240 calories

Dark Chocolate pumpkins 



1 cup of pumpkins shaped triangularly

Cooking spray for baking

230g dark chocolate

Method of Preparation: 

Place the pumpkins in a tray with cooking spray and roast them in the oven for 20 minutes or until they become soft from the inside (you can check that by inserting a fork).

Meanwhile melt the dark chocolate in a double-boiler (bain-marie).

Coat each triangle with melted dark chocolate and decorate using coconut and pumpkins (eyes and nose shapes).

Serves 15                                                                                                                   Calories per serving  70 calories

Pumpkins Chocolate balls



2 cups whole wheat flour

1 cup sugar powder

3 eggs

1/4 tsp vanilla

11/2 cup of pumpkins puree

1/2 cup skimmed milk

1/2 cup cacao powder

2 tsp baking powder

200g dark chocolate

Method of preparation: 

Pre-heat oven to 375 degrees. Spray the bottom of a 9-inch
spring form pan with a non-stick cooking spray. Dust lightly
with flour.

In a large mixing bowl, place the eggs with the vanilla. Add the sugar powder, pumpkins puree, flour and skimmed milk.Followed by the cacao and baking powder.

Spread batter evenly in prepared pan.

Bake 25 to 30 minutes or until toothpick inserted in centre of cake comes out clean. Place on cooling rack for 5 minutes.

Melt the dark chocolate (bain-marie) and add to the mixture.

Once the cake has cooled, crumble it by hand.Place the cake crumbs in a large bowl and add the melted chocolate.

Gently pat the mixture into balls

Decorate each ball with triangles cut from fresh coconut and pumpkins

Serves 30                                                                                                                   Calories per serving 95 calories

Pumpkins Muffins

Pumpkins muffins


2 cups whole wheat flour

1 cup sugar powder

1 egg

1/4 tsp vanilla

2 tsp baking powder

1 1/2 cup pumpkins puree

1/2 cup skimmed milk

3/4 cup dried blueberries or cranberries or chocolate chips

Method of preparation: 

In a large mixing bowl, place the egg with the vanilla. Add the sugar powder, pumpkins puree, flour,  skimmed milk, baking powder and dried blueberries.

Spoon batter into prepared muffin cups, filling each two-thirds full.

Bake in a pre-heated 400 degrees oven for 20 minutes.

Serves 24                                                                                                                   Calories per serving  120 calories

Nicole Maftoum

“Eat Like Nicole’s” pumpkin that was broadcast live on air, made it on the racks of the Fruits&Vegetables market Abou Abdo in Mansourieh…


And, on a weekend filled with “Halloweenish Celebrations” another pumpkin spiced up some friends’s birthday celebrations!


Don’t perceive the pumpkin as a simple oversized vegetable; it is extremely nutritious, highly versatile and greatly decorative when emptied and consumed properly!

Dietitian Nicole Maftoum


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