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Bitter melon is actually a member of the squash family and resembles a cucumber with bumpy skin. When first picked, a bitter melon is yellow-green, but as it ripens, it turns to a yellow-orange color. The inside of the melon is filled with fibrous seeds. Bitter melon is used mostly in Asian and Indian cooking. Other names for bitter melon include: foo qua, balsam pear, or bitter gourd.
Selection
Select firm, unblemished melons that are from 5 to 12 inches in length. Choose melons that are still green for a more bitter flavor and a yellow-orange melon for a milder taste. Bitter melons are available fresh from April to September in most Asian markets and can occasionally be found in larger supermarkets. Some markets are beginning to carry bitter melons year round. They may also be purchased canned or dried. Storage
Store melon loose in a paper or plastic bag in the refrigerator for 3 to 5 days. Slice the melon immediately before use. Preparation
Cut in half and discard the seeds and fibrous core. To reduce the bitterness, blanch in boiling water for 2 to 3 minutes. The skin is edible and the melon is not typically peeled. The seeds are also edible, unless very hard, and are included in some recipes. Bitter melon is commonly stuffed, curried or pickled. It can also be used in stir-fry’s and soups and may be steamed. Garlic or chili peppers are often added to recipes with bitter melon to offset the bitter taste. Make Exotic Vegetables Part of Your 5 A Day Plan - Add cooked chayote to your green salad for a different flavor.
- Add calabaza to your vegetable soup for color and texture.
- Add bitter melon to your next stir-fry.
- Cook chayote with carrots for a blend of flavors.
- Calabaza makes a great addition to winter stew.
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Recipes
Stuffed Bitter Melon
Stuffed Bitter Melon Ingredients 4 bitter melon about 3 inches long (if longer cut into 3 inch pieces)
1 cup onion finely chopped
½ cup green chile finely chopped
½ Tbsp ginger root finely chopped
2 cloves garlic finely chopped
1 Tbsp coriander chopped
3 tsp canola oil
2 tsp flour
½ tsp red chile powder
¼ tsp salt
1 tsp powdered coriander
¼ tsp powdered tumeric
½ tsp lemon juice
1/8 tsp cumin seed
Wash bitter melon thoroughly with water. If bitter melons are of longer variety, cut them into 3 inch pieces. Remove skin by scraping with a sharp knife. Keep the skin aside. Slit the bitter melons length wise. Remove the seeds. Discard the seeds if very hard, otherwise mix them with the skin scrapings. Blanch the bitter melon in boiling water. Heat a nonstick frying pan and add 2 teaspoon oil. When the oil becomes hot, add cummin seeds. When the seeds become dark, add onion, green chile, ginger and garlic. Cook for 2–3 minutes and add all the spices. Stir well and cook until the mixture turns light brown, about 5–7 minutes. Mix half the coriander leaves. Take the bitter melon skin in a sieve and wash thoroughly.
Fill the bitter melon with the above mixture. Heat and spray oil on a nonstick frying pan. Place all the bitter melons in the pan, cover with a lid and reduce the stove to low. Let them cook for –7 minutes. Change the side of bitter melons and again cover with the lid. Cook for 5–7 minutes. Sprinkle with coriander leaves. Nutritional analysis per serving: Calories 31, Calories from Fat 24%, Fat 1g, Protein 1g, Carbohydrates 5g, Fiber 1g, Cholesterol 0mg, Sodium 329mg. Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion
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