Winter melons are also known as Chinese bitter melons. They are a very large vegetable, similar in size to an oblong watermelon. They have smooth, pale green skin, with firm white flesh that tastes similar to zucchini. They are usually cooked in soups and stews or boiled as a vegetable. In Chinese cuisine, they are sometimes hollowed out and used to cook and serve soup in.
To Buy
Look for firm, evenly-coloured winter melons. They should be free of any discoloured or soft patches.
To Store
Store uncut winter melons in a cool, dark place at room temperature for 2 to 3 weeks. Once cut, store in the fridge for 4 to 5 days.
To Prepare
Cut in half then scoop out the seeds and pulp. The firm flesh can then be chopped and cooked.
Winter melon is a good source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain healthy gums.
| Quantity per serving (100g) | Quantity per 100g | |
|---|---|---|
| Energy | 25kJ | 25kJ |
| Protein | 0.9g | 0.9g |
| Fat, total | 0.0g | 0.0g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 1.0g | 1.0g |
| -sugars | 1.0g | 1.0g |
| Sodium | 1mg | 1mg |
| Dietary fibre | 1.4g | 1.4g |
| Vitamin C | 27mg | 27mg |
| Potassium | 77mg | 77mg |
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