Food Preparati

ons Made From

Bittergourd

Nutrional facts in Bittergourd

Table1. Nutrition composition per 100 g edible portion (USDA, 2002)

Component Young fruits Fresh leaves

Water (%) 94 89.3

Energy (KJ) 71 126

Protein (g) 1 5.3

Fat (g) 0.2 0.7

Carbohydrate (g) 3.7 3.3

Dietary fiber (g) 2.8

Calcium (mg) 19 84

Magnesium (mg) 17 85

Phosphorus (mg) 31 99

Iron (mg) 0.4 2

Zinc (mg) 0.8 0.3

Vitamin A (IU) 380 1734

Thiamin (mg) 0.04 0.18

Riboflavin (mg) 0.04 0.36

Niacin (mg) 0.4 1.11

Folate (µg) 72 128

Ascorbic acid (mg) 84 88

Basic Steps on Balsam Preparation(1) Prepare and wash the balsam pear fruits

(2) Cut and scoop out the inner part (seeds) of the fruit

(3) Cut into desired size and shape

Or

Different balsam pear cuts for any cooking styles!

(5) Tiny pieces(1) Circular pieces(2) Strips (3) diagonal strips (4)squares

1 2 3

54

Enhancing a good taste in Bittergourd…..

Bittergourd is known to be rich in vitamins and minerals. However the bitter taste reduces its appeal as food to some people. In an attempt of promoting vegetables as cheaper yet primary source of good nutrition especially for children, some remedies has to be made in bittergourd preparation to fit with the different likings in taste and cooking fashion.

Aside from the sweet smile while preparing the food out of bittergourd, there is a way that effectively reduces its bitterness. The following procedure describes a way how to do it…..

(1) Wash the bittergourd(2) Cut into desired pieces(3) Soak for at least 15 minutes the cut pieces in a brine solution:

- 1 tsp of salt into a 1 liter of water(4) Drain the water, set aside the bittergourd pieces with out rinsing

in preparation for different cooking styles……

“ Stir fried bittergourd with egg”

“the one who supplies seed to the sower and bread for food will supply and multiply your seed and increase the harvest of your righteousness”. 2 Corinthians 9:10

1 pc bittergourd fruit (250g) 5 tbsp cooking oil1 pc Onion2 pieces tomato2 cloves garlic crushedSalt to taste1 tbsp of soy sauce1 pc beaten egg (with 1 tbsp oyster sauce)1 cup of bittergourd cut in diagonal strips

Heat the oil in the saucepan, and sauté the onion and garlic for 5 minutes. Add the bittergourd, salt and soy sauce and lightly stir. Over a low fire, cook for another 10 minutes, add the beaten egg and gently stir to spread evenly the egg to the balsam pear pieces. Heat further, enough to cook the egg.

Serve while hot….

“Bittergourd Fritters”A healthy snacks and easy to

make !!

Ingredients:Bittergourd cut into circular or strip pieces

1pc eggSalt to taste

1tsp oyster sauce¼ tbsp black pepper (powder)

2tbsp corn starch+ ½ tsp pepper 1 pc onion (cut into tiny pieces)

Oil for frying

In a bowl mix well all together the, beaten egg, oyster sauce, salt and onions,

Pour the mixture into the pieces of bittergourd. Let it stand for at least 15 minutes.

Roll each of the Bittergourd sliced piece into the flour-pepper mixture to coat evenlyDeep fry until golden brown in color and transfer them to a dish lined with absorbent paper.

Best taste and crisp when served still hot!!

Who said bittergourd is bitter??Try the bittergourd -yema!! A Sweet but still a healthy

dessert !! 5 tbsp (spoonful) finely chopped bittergourd2 tbsp crushed (fine) peanuts¼ tsp vanilla1 small can condensed milk (168ml)

Makes 35 pieces of ampalaya-yema

Wash the bittergourd and cut into very tiny pieces. Sprinkle with salt, lightly mash and squeeze out the juice to reduce the bitter taste

Over a very low fire heat a pan, and put the condensed milk. Constantly stir the milk until it turns very thick. Gradually add the other ingredients : peanuts, finely sliced ampalaya, and vanilla. Cook and continuously stir until it becomes stiff, enough to mold into ampalaya-yema pieces. Let it cool, mold into pieces and individually wrap with a colored cellophane for good presentation…

Bittergourd- yema

“Bittergourd Nuggets”

Ingredients:1 pc bittergourd (250 grams)

1 can hot and spicy tuna (canned century tuna)1pc egg

salt1 ½ cup flour (corn starch)

1 tbsp oyster sauce1 pc onion (cut into tiny pieces)

2 tablespoon grated cheese Garlic (minced)

¼ tsp baking powderOil for frying

Wash the bittergourd and cut into pieces. To make into very tiny pieces very quickly, use a blender. Squeeze out the juice to reduce the bitter taste.

Drain the canned tuna and keep the tuna pieces

In a bowl put the bittergourd and blend well with other ingredients namely: beaten egg, osyter sauce, garlic, grated cheese, and tuna. While mixing, gradually add the flour into the mixture, and finally add the baking powder.

In hot pan, pour the oil for frying. Spoon an amount of the mixture each time and gently mold into the frying pan to form balsam pear nuggets. Cook the formed pieces until golden brown.

Remove pieces from the pan put them to a dish lined with absorbent paper.

“If your enemy is hungry, give him food to eat; if he is thirsty, give him water to drink” Proverbs 25:21