While most of the popular squash and melon varieties on the market possess light and sweet flavors, there is nothing mild about bitter melon, a unique vegetable-fruit that originated from India.

True to its name, this melon is extremely bitter and can leave your tongue and the roof of your mouth feeling dry. Its green skin, which is riddled with wart-like bumps, is far from being appetizing, while its texture is no different from that of a cooked zucchini – in other words, uneventful.

But as it turns out, people who eat their fill of bitter melon despite its repulsive qualities can count on several health benefits, including lower cholesterol levels and better immune health.

Health benefits

Listed below are some of the most touted health benefits of bitter melon:

1. Boosts immune health – Bitter melon has anti-inflammatory, antifungal, antiviral and antibacterial properties. Therefore, bitter melon helps supports your immune system and protects you from diseases and infections.
2. Controls blood sugar – Multiple studies have found that bitter melon confers antidiabetic effects by reducing your blood sugar levels and encouraging glucose metabolism.
3. Reduces cholesterol – Bitter melon also helps reduce bad cholesterol in your blood. This cholesterol can build up along your arteries, setting the stage for a stroke or heart attack.
4. Provides vitamin K – Bitter melon is an excellent source of vitamin K, a nutrient needed for clotting and bone health. Vitamin K’s anti-inflammatory properties can also ease joint pain caused by arthritis.
5. May prevent obesity – According to a 2016 animal study, the extract of bitter melon helps to restore the balance between fat intake and lipid metabolism. This explains bitter melon’s reported anti-obesity effects.
6. Promotes liver health – When consumed as a tonic, bitter melon helps treat cirrhosis, the late-stage scarring of the liver, and hepatitis, an inflammatory liver condition.
7. Protects against cancer – Recent studies suggest that bitter melon exhibits tremendous anti-cancer potential. It has been found to “starve” cancerous cells in the liver, colon, breasts and prostate.
8. Dissolves kidney stones – In traditional Chinese medicine, bitter melon leaves, roots and stems are commonly used to dissolve painful kidney stones. Bitter melon helps remove the stones by flushing out excess acid, which contributes to the formation of the stones.
9. Relieves skin conditions – Bitter melon’s anti-inflammatory properties help ease itching caused by skin conditions like psoriasis and eczema.

Easy recipes

The bitter melon’s bitterness, though at times almost unbearable, is unique and markedly memorable. Many Asian cuisines, including Chinese, Indian and Vietnamese, embrace bitter melon because of its bitterness.

To counter or balance its bitterness, the bitter melon is cooked alongside strong ingredients like soy and fish sauces, chilis and pungent, fermented beans.

Have a go at bitter melons with these two simple recipes:

Stir-fried bitter melon

Raw bitter melon might not be love at first bite, even for those with the most tolerant taste buds. But cooked right, bitter melon can add some complex flavors to a meal. Here’s a simple recipe for stir-fried bitter melon:

Ingredients for 3 servings:

• 1 bitter melon
• 2 tablespoons olive oil
• 2 tablespoons light soy sauce
• 1 tablespoon balsamic vinegar
• 1 tablespoon minced garlic
• 1/2 teaspoon chili pepper flakes

Preparation:

1. Halve the bitter melon lengthwise and remove the seeds. Cut on the diagonal into thin slices.
2. Sprinkle the slices with salt and place them in a colander. Leave to drain for 15 minutes.
3. In a small bowl, combine the minced garlic and chili pepper flakes.
4. Heat olive oil in a wok or skillet. Saute the garlic and chili mixture for 30 seconds.
5. Stir in the bitter melon slices and saute for 2 minutes. Splash with balsamic vinegar and soy sauce.
6. Cook for 2 more minutes or until the bitter melon begins to soften. Serve immediately.

Vietnamese-style pickled bitter melon salad

This simple bitter melon salad is a favorite in Vietnamese cuisine. Serve it as a side for a well-rounded meal:

Ingredients for 8 servings:

• 2 bird’s eye chilis, thinly sliced
• 2 garlic cloves, crushed
• 2 ginger slices
• 1 shallot, thinly sliced
• 1 cup bitter melon, thinly sliced
• 1 cup lime juice
• 1/4 cup radish, julienned
• 1/4 cup carrot, julienned
• 2 tablespoons fish sauce (or 1 tablespoon salt for a vegan version)

Preparation:

1. Place all of the vegetable ingredients in a jar. Set aside.
2. In another jar, add the lime juice, fish sauce, garlic and ginger. Pour this mixture into the first jar and steep overnight.
3. Garnish with raw nuts, toasted garlic and sesame seeds or sauteed vegetables. Serve as a side.

Bitter melon makes raw broccoli look delicious. But despite its offensive flavor profile, bitter melon gives you many health benefits. To reap these benefits, incorporate bitter melon into your favorite veggie recipes or try the easy bitter melon recipes listed above.

Sources:

LifeHack.org

ScienceDirect.com

MindBodyGreen.com

TheSpruceEats.com 1

TheSpruceEats.com 2