Bitter Gourd (Karela)

Overview: Bitter Gourd, also known as Karela, is a tropical and subtropical vine belonging to the Cucurbitaceae family. Known for its distinctive bitter taste, Bitter Gourd is a powerhouse of essential nutrients and is widely used in various cuisines around the world. It has been cherished for its medicinal properties and is often included in diets for its numerous health benefits.

Nutritional Value: Bitter Gourd is low in calories but packed with vital nutrients. A 100-gram serving of Bitter Gourd provides:

• Calories: 17
• Protein: 1 gram
• Carbohydrates: 4 grams
• Dietary Fiber: 3 grams
• Vitamin C: 84 mg (140% of Daily Value)
• Vitamin A: 471 IU (9% of Daily Value)
• Folate: 72 µg (18% of Daily Value)
• Iron: 0.43 mg (2% of Daily Value)
• Potassium: 296 mg (8% of Daily Value)

Bitter Gourd is also rich in antioxidants, including phenols, flavonoids, and is a good source of magnesium and zinc.

Health Benefits:

1. Blood Sugar Regulation: Bitter Gourd contains compounds like charantin and polypeptide-p which have been shown to lower blood sugar levels.
2. Boosts Immunity: High in Vitamin C, it helps boost the immune system and fight off infections.
3. Aids in Digestion: The high fiber content aids in digestion and helps prevent constipation.
4. Liver Health: Bitter Gourd promotes liver health and detoxifies the body.
5. Weight Loss: Low in calories and high in fiber, it aids in weight loss by promoting satiety.

Possible Recipes:

1. Stuffed Bitter Gourd:
   • Ingredients: Bitter Gourd, onions, tomatoes, spices (turmeric, coriander, cumin), and oil.
   • Method: Scoop out the seeds, stuff the Bitter Gourd with a mixture of spices and sautéed onions, and cook until tender.
2. Bitter Gourd Chips:
   • Ingredients: Bitter Gourd, olive oil, salt, and pepper.
   • Method: Thinly slice the Bitter Gourd, coat with olive oil and seasoning, and bake until crispy.
3. Bitter Gourd Juice:
   • Ingredients: Bitter Gourd, lemon, and honey.
   • Method: Blend Bitter Gourd with a little water, strain the juice, add a squeeze of lemon and honey for taste.
4. Bitter Gourd Stir-fry:
   • Ingredients: Bitter Gourd, onions, garlic, bell peppers, soy sauce, and sesame oil.
   • Method: Stir-fry sliced Bitter Gourd with onions, garlic, and bell peppers in sesame oil. Add soy sauce and cook until tender.
5. Bitter Gourd Soup:
   • Ingredients: Bitter Gourd, chicken broth, garlic, ginger, and spring onions.
   • Method: Cook Bitter Gourd slices in chicken broth with garlic and ginger. Garnish with spring onions before serving.