The ‘sweetness’ of Bitter Melon

We may not know any fruit that goes by Bitter Melon, but are all familiar with its other name that is bitter gourd or bitter squash or karela in India. karela is considered as the most bitter among all fruits and vegetables. Many of us don’t even like to consume this wonder food due to its bitter taste. But what we lose is the nutrients that this food item contains, which are very essential for our body. karela is technically a fruit as it contains seeds. It is highly beneficial for diabetics, owing to its essential compounds that play key role in lowering one’s blood sugar levels. karela juice is extremely nutritional — it is in fact considered a miraculous drink and has numerous health benefits. It is also packed with anti-oxidants that help the body fight off associated complications commonly seen in diabetics by scavenging free radicals. The seeds of the plant are packed with plant insulin called polypeptide that mimics the insulin produced by the human pancreas and helps in reducing the blood sugar levels. karela is mainly grown in Asian and sub-tropical countries. Regular intake of this bitter fruit helps boost the overall immunity of the body as it clears the digestive track of toxins. However the most common use of this fruit is as a vegetable, as cooking reduces the bitterness. Regular consumption of karela is not only beneficial for diabetics but also good for our overall wellbeing. karela fulfils the deficiency of major nutrients that we require on a daily basis. It is a rich source of all water soluble vitamins like C and B Complex. It also contains rich minerals like zinc, alkaloids, manganese and folic acid. The nutrient contents of this bitter fruit are in fact much higher than green vegetables. To get the best out of karela, drink it in its raw form as a juice every morning on an empty stomach. To prepare karela juice, cut the karela with skin and seeds and soak it in water with salt for 15-20 minutes. This helps reduce the bitterness of the fruit. Now drink the water and grind it with little water and few drops of lemon juice. You can also add a piece of amla or Indian Gooseberry to improve the taste of the juice and further enhance its nutritional value. Sieve out the pulp and drink the juice empty stomach early morning for best health results. Keema KarelaIngredientsBitter gourd ½ kgChicken mince 1 kgSalt to tasteOil ½ cupCumin seeds 1 tspOnion 2 noGinger garlic paste 2 tbspGreen chili 2-3 noTurmeric powder ¼ tspCoriander powder 1 tbspKashmiri chili powder 2 tspCumin powder 1 tbspGaram masala powder 2 tspTomato 4 noCoriander leaves 2 tbspGarnishGinger julienne MethodScrap the bitter gourd skin using the blunt side of the knife to smoothen it and cut into two pieces from the centre.Scoop out the seeds using a scooper or a small spoon, keep the seeds aside.Rub salt outside and inside to reduce the bitterness and leave covered for 30 minutes.Rinse in cold water and boil in fresh water for 4-6 minutes. Drain the water and keep aside.Heat oil in a heavy bottom pan and fry the bitter gourds for five minutes to cook them, drain and keep aside. Take 3 tbsp oil in a pan and add cumin seeds cook till they float on top.Sauté ginger garlic paste for 2-3 minutes, add chopped onion and continue to cook till they turn translucent.Add chopped green chili, red chili powder, turmeric powder, coriander powder, cumin powder, scooped out bitter gourd seeds and the chicken mince.Stir well to cook evenly, add moisture if required, once the chicken is almost cooked add tomato chopped and continue to cook.Adjust the seasoning and sprinkle Garam Masala on top, followed by chopped coriander leaves. Remove from flame.Spoon the prepared mixture in the fried bitter gourd.Return the remaining mixture to the flame and add 1 cup of boiling water to make it thin; adjust the seasoning.Pour the prepared gravy in a bowl and arrange the keema-filled bitter gourd in it.Serve hot, garnished with coriander sprig and ginger juliennes with choice of breads.