Description

Recipes at the Bottom of the Page

Description

Bitter melon, also known as bitter gourd or Momordica charantia, is a tropical and subtropical vine belonging to the Cucurbitaceae family, including cucumbers, melons, and squash. Recognizable by its distinct bumpy, warty exterior, bitter melon has a strong, bitter taste. It’s commonly grown in Asia, Africa, and the Caribbean and is often used in traditional dishes and medicines. This melon is notable for its numerous health benefits, particularly for managing blood sugar levels.

Flavor

Bitter melons have an astringent, bitter flavor that is well suited for cooked preparations, including stir-frying, baking, sautéing, steaming, boiling, braising, and stewing.

The melon’s sharp flavor complements rich, fatty, and spicy ingredients and is often utilized in different culinary styles found within Asian cuisine.

How to Use Raw Bittermelon

Bitter melons can be consumed raw, but the gourds should be deseeded, salted, and left for approximately 30 to 45 minutes to draw excess moisture and bitterness. Once the bitter flavor is lessened, the melons can be sliced for salads, chopped into dips and spreads, or blended into juices.

Bitter melons are also traditionally blanched before use or salted to tame the astringent notes before cooking.

How to Cook Bittermelon

Melons can be stirred into soups and curries, stuffed and baked as a main dish, stir-fried with vegetables and meat, or cooked and coated in rich sauces. Bitter melons can also be sliced and roasted as a simple side dish, cut and fried as a rice accompaniment, or pieces of the flesh dried and steeped as a healing and cleansing tea.

Pairing

Bitter melon pairs well with coconut milk, aromatics including lemongrass, ginger, garlic, and onions, chile peppers, tomatoes, green beans, eggplant, black beans, yogurt, pork, beef, and poultry, and seafood including fish, shrimp, crab, and scallops.

Fresh Storage

Whole, unwashed Bitter melons will be kept for 3 to 5 days when wrapped in plastic or placed in a sealed container in the refrigerator’s crisper drawer.

Ethnic/Cultural Info

Bitter melon was historically used as a medicinal aid in Traditional Chinese Medicine and Ayurveda before it was incorporated as a culinary ingredient. The bitter flavor was believed to cleanse and purify the body and bloodstream. Herbalists recommend eating the melon raw, creating tinctures, or juicing the flesh to absorb the most nutrients.

In Traditional Chinese Medicine, Bitter melon is viewed as a cooling ingredient used to expel unnecessary heat, calm the digestive tract, and maintain healthy liver function. Ayurveda also shares many of these beliefs, as Bitter melon is used to regulate blood sugar levels in diabetic patients, aid in digestion, protect against viral infections, and reduce symptoms associated with migraines.

Nutritional Data (Per 100 grams)

• Calories: 17 kcal
• Carbohydrates: 3.7 g
• Protein: 1 g
• Fat: 0.17 g
• Fiber: 2.8 g
• Vitamin C: 84 mg (about 93% of the RDA)
• Folate: 72 mcg
• Vitamin A: 471 IU
• Potassium: 296 mg
• Calcium: 19 mg
• Iron: 0.43 mg

PLU Code

• PLU Code: 4783 for bitter melon

Ayurvedic Data

In Ayurvedic medicine, bitter melon is believed to have a cooling effect and is used primarily to balance Pitta and Kapha doshas. It’s known for its tikta rasa (bitter taste) and is often used in Ayurvedic practices for the following benefits:

• Blood Sugar Management: Bitter melon is traditionally used to support healthy blood sugar levels due to its insulin-like properties.
• Digestive Health: It aids digestion, improves appetite, and is used to manage constipation.
• Skin Health: Bitter melon juice, due to its detoxifying properties, is beneficial for skin conditions, including acne and eczema.
• Immune Support: Its high vitamin C content helps in boosting immunity.

Ten Healthy Bitter Melon Recipes

1. Bitter Melon Stir-Fry
   Sliced bitter melon is stir-fried with garlic, onions, and soy sauce. This simple dish can be topped with sesame seeds.
2. Stuffed Bitter Melon
   Bitter melon stuffed with a filling of ground meat, tofu, or lentils, then baked or steamed to perfection.
3. Bitter Melon Juice
   Freshly juiced bitter melon mixed with cucumber, lemon, and honey for a refreshing, nutrient-packed drink.
4. Bitter Melon Salad
   Thinly sliced bitter melon mixed with tomatoes, onions, and cilantro, dressed with lime juice and salt for a tangy, refreshing salad.
5. Bitter Melon Soup
   For a warming, healing soup, a nourishing broth with slices of bitter melon, tomatoes, and tofu or chicken.
6. Spicy Bitter Melon Curry
   Bitter melon cooked with tomatoes, spices, and coconut milk for a creamy, spicy curry.
7. Bitter Melon Chips
   Thinly sliced bitter melon coated in salt, pepper, and olive oil, then baked or air-fried until crispy.
8. Egg and Bitter Melon Scramble
   Bitter melon slices sautéed with eggs, garlic, and onions make a unique and nutritious breakfast.
9. Bitter Melon and Chickpea Stew
   Bitter melon cooked with chickpeas, onions, tomatoes, and spices for a hearty, protein-rich stew.
10. Bitter Melon Smoothie
    Bitter melon blended with tropical fruits like pineapple and mango balances its bitterness, creating a nutritious smoothie.

Here’s a simple recipe for Green Bittermelon Juice that may aid in weight loss. Bittermelon, also known as bitter gourd, is low in calories, packed with nutrients, and often used in Ayurvedic practices to support metabolism and digestion.

Ingredients:

• One medium-sized bittermelon (bitter gourd), deseeded
• 1/2 cucumber (optional, to balance the bitterness) Persian cucumber is the best variety to use with bittermelon juice but others will do.
• 1/2 green apple (optional for sweetness)
• 1/2 lemon (for added flavor and vitamin C)
• 1-inch piece of ginger (aids digestion and adds flavor)
• A handful of fresh mint leaves (optional for freshness)
• A pinch of black salt (optional, enhances flavor)

Instructions:

1. Wash all ingredients thoroughly.
2. Cut the small pieces of bittermelon, cucumber, green apple, and ginger. (grated ginger works best)
3. Add all the ingredients to a blender. If the mixture is too thick, add 1/4 cup of water to help it blend.
4. Blend until smooth.
5. Strain the juice into a glass using a fine mesh sieve if you prefer a smoother texture.
6. Squeeze the lemon juice into the mixture and stir.
7. Garnish with mint leaves if desired.

Tips:

• Serve fresh for the best taste and nutrient retention.
• Drink on an empty stomach in the morning for optimal benefits.

This juice may assist in weight loss due to bittermelon’s low-calorie content and digestive properties. Drink in moderation, as bittermelon can be quite potent. Enjoy!

Special Video:

Stuffed bitter melon with minced pork (Chinese-style bitter melon / bitter gourd recipe)