Bitter Melon
Momordica charantia
Bitter melon is a vegetable-fruit in the gourd family that has a unique bitter taste. It has a rough and bumpy skin that is not attractive and does not look delicious. However, it is very healthy and can be used as food and medicine. The fruit is eaten when green and not fully developed. With bitter melon, bigger does not mean better, just bitterer!
Bitter melon is a vine that needs a trellis or fence for support. It needs high temperatures, full sun and rich soil. It can be grown from late November to late March in the subtropics.
Frozen bitter melon can store up to three months and when you are ready to use it, just defrost it by placing it in the refrigerator. Bitter melon leaves can be eaten as greens like spinach or boiled it to make a bitter tea. The leaves are potent and bitter, so a little is enough.
Health Benefits
- Lowering blood sugar
- Skin health
- Carbohydrates digestion
- Aids digestion
In a serving size (1 cup of cooked bitter melon):
- Energy 100 kJ
- Protein 1 g
- Fat 0.2 g
- Carbs 5.4 g
- Fibre 2.5 g
- Vitamin A 7.4 μg
- Vitamin C 40.9 mg
- Vitamin K 6 μg
- Potassium 395.6 mg
- Phosphorus 44.6 mg
Note: to reduce bitterness, place cut bitter melon in a bowl and sprinkle with salt. Leave to stand for 15 minutes then drain off the bitter juices. Rinse thoroughly a few times to remove the salt and drain before cooking.
Quick and easy recipe!
Bitter Melon Stir-fry with Egg
Yield: 6 Serves
Prep time: 5 Minutes
Cook time: 10 Minutes
Total time: 15 Minutes
Ingredients
- 1 medium-sized bitter melon, sliced
- 1 – 1 1/2 tsp salt
- 2 Tbsp oil
- 2 cloves of minced garlic
- 1/2 tsp chicken stock powder 3 tbsp hot water
- 1 tsp sugar
- 2 eggs
- 1/2 tsp soy sauce
- 1/2 tsp Chinese wine
- 1/2 tsp sesame oil
- 1/4 tsp ground white pepper
Method
- In a heated wok with oil, stir fry garlic until fragrant, about 10 seconds.
- Add bitter melon slices and stir fry over high heat until they start to turn limp and soften, about 3 to 4 minutes.
- Add salt, chicken seasoning powder, sugar and water and toss to mix well.
- Mix the eggs with soy sauce, Chinese wine, sesame oil and ground white pepper.
- Pour the seasoned egg mixture into the wok.
- Allow the mixture to set just a little. Then, keep turning over the bitter melon slices a couple of times to lightly scramble the eggs.
- When most of the eggs have almost set but are still moist, turn off the heat. Serve immediately.
