5 Healthy and Healing Bitter Melon Recipes to Try
Lower your blood sugar naturally, soothe digestive disorders, and prevent infections — even cancer. With these capabilities, it’s no wonder bitter melon is considered a superfood.
But chances are, you haven’t eaten or even seen it in your local store. Bitter melon supplements are far more common than bitter melon recipes, mainly because the bitter flavor of the aptly named bitter melon deters some from trying it out. But we’re ready to change this and help you add this intriguing fruit to your diet.
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5 Fantastic Bitter Melon Health Benefits
Bitter melon has been used for centuries in both traditional Chinese and Ayurvedic medicines, and its benefits have even been backed up by modern medical science. We’ve got five good reasons to try it out in some delicious bitter melon recipes, but before adding bitter melon to your daily regimen, be sure to speak with a doctor about any specific health concerns.
1. Lower Blood Sugar: Bitter melon is used by many with blood sugar issues, including diabetes, to manage blood sugar by increasing the metabolism of glucose1. “Bitter melon contains a chemical that acts like insulin to help reduce blood sugar levels,” explains NY Health and Wellness Nutrition Director Jacqui Justice, M.S., C.N.S.
2. Lose Weight: Bitter melon’s metabolism of sugars also makes it an effective weight loss tool, according to Justice. A study published in 2019 found that compounds in bitter melon activate an enzyme, AMPK, that transports glucose into the cells2. This is the same enzyme activated by exercise, so supplementing your workout routine with bitter melon can give weight management issues a one-two punch.
3. Soothe Digestive Disorders: Justice explains that bitter melon can be used to soothe a variety of digestive disorders, including ulcers, irritable bowel syndrome, and inflammatory bowel disease. Studies showed that bitter melon can help increase the healing of gastric and duodenal ulcers, so consider bitter melon as a supplement if you are plagued with stomach or digestive issues3.
4. Fight Cancer: The effects of bitter melon on fighting and preventing cancer have been widely studied. Studies have found that bitter melon has potent antitumor effects against numerous cancer entities4. However, naturopathic doctor Serena Goldstein notes that it can interact with chemo drugs for radiation and cancer, so be sure to check with your doctor if you are undergoing cancer treatment.
5. Nourish Your Liver: Bitter melon has been used for centuries to cleanse the liver. A 2015 study verified these claims, showing that bitter melon’s antioxidant properties allowed it to modulate inflammation and fibrosis in the liver5. Bitter melon’s liver-nourishing properties can even reduce the eventuality of certain skin conditions, including acne, psoriasis, and eczema, according to Goldstein.
What to Know About Bitter Melons
When it comes to bitter melon, many opt for supplements rather than fresh bitter melon, which is actually a gourd.
As Justice explains, taking supplements ensures daily intake, thus maximizing the therapeutic effects. However, by using bitter melon daily in recipes, you can still get these therapeutic effects without resorting to supplements.
Bitter melon’s flavor is often described as chalky or unpleasant, which may be why it has taken so long to get a bitter melon recipe into your repertoire. But prepared correctly, bitter melon can be quite pleasant to eat.
When selecting a bitter melon, try to avoid any that are overly bitter. Yellow skin is a sign of a melon that has been picked too early and will likely be soft rather than crisp, while a melon with deep, dark skin is going to be very bitter. Pick melons with light green skin and big warts, which are a sign that the flesh is quite thick.
Once you’ve selected your gourd, here are a few of our favorite bitter melon recipes.
1. Simple Stir-Fried Bitter Melon
When sugar is added to neutralize the bitterness of bitter melon, you’ll find that it’s quite tasty simply stir-fried. Be careful not to overcook it, as this will intensify the bitter flavor.
2. Stir-Fried Bitter Melon with Ground Pork, Fermented Black Beans, and Fish Sauce
A combination of sweet, savory, and spicy flavors can both mask and complement the bitterness of the bitter gourd. This stir fry pairs the melon with a rich, unctuous sauce made from fermented black beans, fish sauce, and chiles.
3. Beef and Bitter Melon Stir Fry
This combination of beef and bitter melon is reminiscent of many Americanized Chinese food dishes. This dish comes with a thick, sweet sauce that masks the bitterness and highlights its tender texture.
4. Bitter Melon Chips
If you find the flavor of bitter melon is overwhelming even in stir-fries, this Indian approach might be more your style. Coat thin slices of the bitter melon in masala spices and gram flour before deep-frying. Yes, deep-frying might not make for the healthiest of bitter melon recipes, but it’s definitely a good way to get your palate used to this fruit.
5. Bitter Melon with Egg
This traditional Chinese recipe pairs bitter melon with eggs and fermented black bean sauce. It’s a simple, tasty way to prepare the superfood. While many bitter melon recipes hide its flavor, this recipe is perfect for people who have gotten accustomed to and even come to enjoy the bitter taste.
Bonus: Bitter Melon Juice and Bitter Melon Tea
While many people come to enjoy the bitterness of bitter melon recipes, some find that no matter how they try, they just can’t get on board with its distinct flavor. But this doesn’t mean you can’t reap the benefits. Bitter melon juice and bitter melon tea are both great options for increasing your intake of bitter melon without all that bitter flavor.
Bitter melon tea is similar to green tea in flavor and can be found in most Asian markets. Drinking a cup in the morning and evening is often enough to take advantage of its myriad health benefits.
You can also juice bitter melon for a quick shot of its health benefits. Drink it plain as a juice shot, or mix it into a juice or smoothie with mango, pomegranate, or another strongly-flavored fruit to help it go down a bit more easily.
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