Bitter melon are also known as bitter gourds. In shape, they resemble short fat cucumbers, with slightly pointed ends. Their skin is a bright lime green, and covered in small lumpy scales. Inside, the flesh is white with small pale green to red coloured seeds. Bitter melons are an acquired taste, as they do have a very bitter flavour. Both the skin and the flesh are edible. They are usually cooked in stews, curries and soups, or stuffed then baked or steamed.

To Buy

Look for brightly coloured bitter melons. They should be firm, with no soft or discoloured patches.

To Store

Store bitter melons in the crisper section of your fridge for 3 to 5 days.

To Prepare

Wash the melon then cut in half lengthways and scoop out the seeds. Chop or slice as desired. You can sprinkle chopped pieces with salt then stand in a sieve for 15 minutes to half an hour to draw out some of the bitter juices before cooking. After standing, rinse well in cold water then pat dry.
Quick ideas with BITTER MELON

1. For a fresh vegetable stir fry, remove seeds from a bitter melon then cut into slices. Sprinkle with salt and stand in a sieve for 15 minutes then rinse and pat dry. Stir fry 2 crushed garlic cloves and 1 diced red chilli in peanut oil until aromatic. Add bitter melon and stir fry for 2 minutes. Splash with 1 tablespoon balsamic vinegar and 2 tablespoons soy sauce and continue to cool until melon is tender. Serve with steamed rice.

Nutritional Information:

Bitter melon is an excellent source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain healthy gums.

PLEASE NOTE

This information may vary due to seasonal influences and varietal differences. This fact sheet is not a substitute for specific dietary advice.