“Meatless Monday” Recipe of the Week – Bitter Melon Tacos

January 27, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is – Bitter Melon Tacos. I have never tried Bitter Melon but I hear its very popular among people with high blood sugar, especially those with Type 2 diabetes (like myself), due to its mild hypoglycemic effect. Something a bit different for your Meatless Monday! The recipe is from one of my favorite sites the Diabetes Self Management website. At the site you’ll find a huge selection of Meatless Monday Recipes along with Diabetic Friendly Recipes! I’ve also left a link at the end of the post to subscribe to the Diabetes Self Management Magazine, one of my favorite Magazines. So Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Bitter Melon Tacos
Bitter melon is very popular among people with high blood sugar, especially those with Type 2 diabetes, due to its mild hypoglycemic effect…

Ingredients
1 tablespoon sunflower seed oil or coconut oil
Pinch of asafoetida or hing
1/4 teaspoon cumin seeds
1 tablespoon ginger, minced
1 tablespoon garlic, minced
8 bitter melons, thinly sliced
1/2 teaspoon tamarind concentrate or fresh tamarind pulp
1 tablespoon jaggery or brown sugar
1/4 teaspoon turmeric powder
1/4 teaspoon red chili powder
1/2 teaspoon roasted cumin seed powder
1 teaspoon dried mango powder
1/2 teaspoon coriander seed powder
1–2 tablespoons water
Corn or wheat tortillas
Salsa of choice (I use mixed mango)
2 tablespoons shredded coconut, for garnish

Directions
1 – Heat oil in a pan. Add a pinch of asafoetida or hing (watch out for the sizzle!), then add the cumin seeds, ginger and garlic. Stir for about 15 seconds.

2 – Add bitter melon slices. Sauté for about 5 minutes.

3 – Add tamarind, jaggery, turmeric, red chili powder, cumin seed powder, mango powder and coriander seed powder.

4 – Add 1–2 tablespoons of water. Give it a quick stir and allow the bitter melon to cook for about 5 minutes, until slightly tender.

5 – Serve the bitter melon stir fry with tortillas to make tacos. Top with salsa to complement and balance the flavors. Garnish with shredded coconut.
https://www.diabetesselfmanagement.com/recipes/main-dishes/bitter-melon-tacos/


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Fruit of the Week – Bitter Gourd

November 28, 2011 at 12:55 PM | Posted in dessert, Food, fruits | 2 Comments
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Momordica charantia, called bitter melon or bitter gourd in English, is a tropical and subtropical vine of the family Cucurbitaceae,

Bitter melon fruit, cleaned and sliced for cooking.

widely grown in Asia, Africa, and the Caribbean for its edible fruit, which is among the most bitter of all fruits. There are many varieties that differ substantially in the shape and bitterness of the fruit. This is a plant of the tropics, but its original native range is unknown.

This herbaceous, tendril-bearing vine grows to 5 meters. It bears simple, alternate leaves 4–12 cm across, with 3–7 deeply separated lobes. Each plant bears separate yellow male and female flowers. In the Northern Hemisphere, flowering occurs during June to July and fruiting during September to November.

The fruit has a distinct warty exterior and an oblong shape. It is hollow in cross-section, with a relatively thin layer of flesh surrounding a central seed cavity filled with large flat seeds and pith. The fruit is most often eaten green, or as it is beginning to turn yellow. At this stage, the fruit’s flesh is crunchy and watery in texture, similar to cucumber, chayote or green bell pepper, but bitter. The skin is tender and edible. Seeds and pith appear white in unripe fruits; they are not intensely bitter and can be removed before cooking.

As the fruit ripens, the flesh becomes tougher, more bitter, and too distasteful to eat. On the other hand, the pith becomes sweet and intensely red; it can be eaten uncooked in this state, and is a popular ingredient in some southeast Asian salads.

When the fruit is fully ripe it turns orange and mushy, and splits into segments which curl back dramatically to expose seeds covered

China phenotype

in bright red pulp.

Bitter melon comes in a variety of shapes and sizes. The China phenotype is 20–30 cm long, oblong with bluntly tapering ends and pale green in color, with a gently undulating, warty surface. The bitter melon more typical of India has a narrower shape with pointed ends, and a surface covered with jagged, triangular “teeth” and ridges. It is green to white in color. Between these two extremes are any number of intermediate forms. Some bear miniature fruit of only 6–10 cm in length, which may be served individually as stuffed vegetables. These miniature fruit are popular in India and elsewhere in Southeast Asia.

Bitter melon is generally consumed cooked in the green or early yellowing stage. The young shoots and leaves of the bitter melon may also be eaten as greens.

Bitter melon is often used in Chinese cooking for its bitter flavor, typically in stir-fries (often with pork and douchi), soups, and also as tea. It has also been used in place of hops as the bittering ingredient in some Chinese beers.

It is very popular throughout South Asia. In Northern India, it is often prepared with potatoes and served with yogurt on the side to offset the bitterness, or used in sabji. In North Indian cuisine it is stuffed with spices and then cooked in oil. In Southern India it is used in the dishes thoran/thuvaran (mixed with grated coconut), theeyal (cooked with roasted coconut) and pachadi (which is considered a medicinal food for diabetics). Other popular recipes include preparations with curry, deep fried with peanuts or other ground nuts, and pachi pulusu, a soup with fried onions and other spices.In Tamil Nadu a special preparation in Brahmins’ cuisine called ‘pagarkai pitla’.

In Pakistan and Bangladesh, bitter melon is often cooked with onions, red chili powder, turmeric powder, salt, coriander powder, and a pinch of cumin seeds. Another dish in Pakistan calls for whole, unpeeled bitter melon to be boiled and then stuffed with cooked ground beef, served with either hot tandoori bread, naan, chappati, or with khichri (a mixture of lentils and rice).

Bitter melon is a significant ingredient in Okinawan cuisine, and is increasingly used in mainland Japan. It is popularly credited with

A small green bitter melon

Okinawan life expectancies being higher than the already long Japanese ones.

In Indonesia, bitter melon is prepared in various dishes, such as gado-gado, and also stir fried, cooked in coconut milk, or steamed.

In Vietnam, raw bitter melon slices consumed with dried meat floss and bitter melon soup with shrimp are popular dishes. Bitter melons stuffed with ground pork are served as a popular summer soup in the South. It is also used as the main ingredient of “stewed bitter melon”. This dish is usually cooked for the Tết holiday, where its “bitter” name is taken as a reminder of the poor living conditions experienced in the past.

In the Philippines, bitter melon may be stir-fried with ground beef and oyster sauce, or with eggs and diced tomato. The dish pinakbet, popular in the Ilocos region of Luzon, consists mainly of bitter melons, eggplant, okra, string beans, tomatoes, lima beans, and other various regional vegetables altogether stewed with a little bagoong-based stock.

In Nepal, bitter melon is prepared as a fresh pickle called achar. For this the bitter gourd is cut into cubes or slices and sautéed covered in oil and a sprinkle of water. When it is softened and reduced, it is minced in a mortar with a few cloves of garlic, salt and a red or green pepper. It is also sauteed to golden-brown, stuffed, or as a curry on its own or with potatoes.

In Trinidad and Tobago, bitter melons are usually sauteed with onion, garlic and scotch bonnet pepper until almost crisp.

Bitter melon has been used in various Asian and African traditional medicine systems for a long time.in Turkey it has been used as a folk remedy for a variety of ailments, particularly stomach complaints. The fruit is broken up and soaked in either olive oil or honey.

In 1962, Lolitkar and Rao extracted from the plant a substance, which they called charantin, which had hypoglycaemic effect on normal and diabetic rabbits. Another principle, active only on diabetic rabbits, was isolated by Visarata and Ungsurungsie in 1981. Bitter melon has been found to increase insulin sensitivity. In 2007, a study by the Philippine Department of Health determined that a daily dose of 100 mg per kilogram of body weight is comparable to 2.5 mg/kg of the anti-diabetes drug glibenclamide taken twice per day. Tablets of bitter melon extract are sold in the Philippines as a food supplement and exported to many countries.

Other compounds in bitter melon have been found to activate the AMPK, the protein that regulates glucose uptake (a process which is impaired in diabetics

Bitter melon also contains a lectin that has insulin-like activity due to its non-protein-specific linking together to insulin receptors. This lectin lowers blood glucose concentrations by acting on peripheral tissues and, similar to insulin’s effects in the brain, suppressing appetite. This lectin is likely a major contributor to the hypoglycemic effect that develops after eating bitter melon.

Two compounds extracted from bitter melon, α-eleostearic acid (from seeds) and 15,16-dihydroxy-α-eleostearic acid (from the fruit) have been found to induce apoptosis of leukemia cells in vitro. Diets containing 0.01% bitter melon oil (0.006% as α-eleostearic acid) were found to prevent azoxymethane-induced colon carcinogenesis in rats.

Researchers at Saint Louis University claims that an extract from bitter melon, commonly eaten and known as karela in India, causes a chain of events which helps to kill breast cancer cells and prevents them from multiplying.

Bitter melon has been used in traditional medicine for several other ailments, including dysentery, colic, fevers, burns, painful menstruation, scabies and other skin problems. It has also been used as abortifacient, for birth control, and to help childbirth.

Bitter Melon Stir-fry

November 28, 2011 at 12:48 PM | Posted in diabetes, Food, fruits | Leave a comment
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Bitter Melon Stir-fry

Serves 4. This recipe calls for red wine vinegar or even balsamic vinegar for a bit more “bite.” but if you have a good Chinese rice wine feel free to substitute it.
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Ingredients:

1 pound bitter melon (about 1 1/4 melons)
1 tablespoon minced garlic
1/2 teaspoon chili pepper flakes
2 tablespoons oil for stir-frying
2 tablespoons soy sauce
1 tablespoon red wine vinegar or balsamic vinegar
1/2 teaspoon sugar
a few drops sesame oil (optional)

Preparation:
To prepare the bitter melon, cut in half lengthwise, remove the seeds and cut on the diagonal into thin slices. Degorge the bitter melon by sprinkling salt over the slices and placing them in a colander to drain for 15 minutes. In a small bowl, mash the chili pepper flakes with the minced garlic.

Heat wok over medium high heat and add 2 tablespoons oil. When the oil is hot, add the minced garlic and chili mixture. Stir-fry briefly until aromatic (about 30 seconds).

Add the bitter melon. Stir-fry for about 2 minutes, then splash with the balsamic vinegar and soy sauce. Stir in the sugar. Cook for another 1 to 2 minutes, until the bitter melon is browning and beginning to soften. Stir in a few drops sesame oil if desired. Serve hot.

Serves 4. This recipe calls for red wine vinegar or even balsamic vinegar for a bit more “bite.” but if you have a good Chinese rice wine feel free to substitute it.
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Ingredients:

1 pound bitter melon (about 1 1/4 melons)
1 tablespoon minced garlic
1/2 teaspoon chili pepper flakes
2 tablespoons oil for stir-frying
2 tablespoons soy sauce
1 tablespoon red wine vinegar or balsamic vinegar
1/2 teaspoon sugar
a few drops sesame oil (optional)

Preparation:
To prepare the bitter melon, cut in half lengthwise, remove the seeds and cut on the diagonal into thin slices. Degorge the bitter melon by sprinkling salt over the slices and placing them in a colander to drain for 15 minutes. In a small bowl, mash the chili pepper flakes with the minced garlic.

Heat wok over medium high heat and add 2 tablespoons oil. When the oil is hot, add the minced garlic and chili mixture. Stir-fry briefly until aromatic (about 30 seconds).

Add the bitter melon. Stir-fry for about 2 minutes, then splash with the balsamic vinegar and soy sauce. Stir in the sugar. Cook for another 1 to 2 minutes, until the bitter melon is browning and beginning to soften. Stir in a few drops sesame oil if desired. Serve hot.

Serves 4. This recipe calls for red wine vinegar or even balsamic vinegar for a bit more “bite.” but if you have a good Chinese rice wine feel free to substitute it.
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Ingredients:

1 pound bitter melon (about 1 1/4 melons)
1 tablespoon minced garlic
1/2 teaspoon chili pepper flakes
2 tablespoons oil for stir-frying
2 tablespoons soy sauce
1 tablespoon red wine vinegar or balsamic vinegar
1/2 teaspoon sugar
a few drops sesame oil (optional)

Preparation:
To prepare the bitter melon, cut in half lengthwise, remove the seeds and cut on the diagonal into thin slices. Degorge the bitter melon by sprinkling salt over the slices and placing them in a colander to drain for 15 minutes. In a small bowl, mash the chili pepper flakes with the minced garlic.

Heat wok over medium high heat and add 2 tablespoons oil. When the oil is hot, add the minced garlic and chili mixture. Stir-fry briefly until aromatic (about 30 seconds).

Add the bitter melon. Stir-fry for about 2 minutes, then splash with the balsamic vinegar and soy sauce. Stir in the sugar. Cook for another 1 to 2 minutes, until the bitter melon is browning and beginning to soften. Stir in a few drops sesame oil if desired. Serve hot.

http://chinesefood.about.com/od/vegetablesrecipes/r/bittermelon.htm?p=1

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