Momordica charantia (M. charantia), commonly known as Bitter melon, Bitter Gourd, Karela, Pavakkai is a unique vegetable fruit that has been used as dietary supplements and ethnomedicine since long in countries such as India, China, and Sri Lanka. Its use in the indigenous treatment of diabetes mellitus is not only known but deeply researched and supported by modern scientific evidence.
Research reveals that bitter gourd comprises major bioactive components such as proteins, triterpenoids, saponins, phenolics, and conjugated linolenic acids that showed anti-obesity activities too. Their mechanisms included inhibition of fat synthesis, promotion of glucose utilization, and stimulation of lipid-lowering activity. The fruit is a rich storehouse of potassium, calcium, zinc, magnesium, phosphorus, iron, and dietary fibre.
Research reveals that cooking methods greatly impact the efficacy and nutrition load of this wonder fruit/vegetable. It also emphasis that short-term cooking methods had a decreased impact on the antioxidant and anti-glycaemic properties of bitter gourd. Hence cooking methods like steaming, microwaving, and air frying are more suitable methods when compared to boiling or deep fat frying.
A strong believer in the concept of food as medicine I tried to make bitter gourd crisps using an air fryer….AND THE RESULT WAS REMARKABLE. The wafer-thin bitter gourd slices tossed in spices came out evenly browned and super crisp with just 1 teaspoon of oil. A guilt-free snack/meal accompaniment for all, especially the diabetics and those worried about their cholesterol levels.
Bitter Gourd Crisps Recipe:
Ingredients for Bitter Gourd Crisps:
- Bitter Gourd 250 gms thinly sliced
- Chilly powder 1 tsp
- Turmeric powder 1 tsp
- Asafoetida 1/ 2 tsp
- Salt as required
- Oil 1 tsp
Preparation Method:
- Toss all the ingredients such that the spice powders coat the vegetable slice.
- Set aside for 30 minutes
- Spread the slices in the preheated air fryer (200 degrees C).
- Air fry for 15 minutes.
- Serve as a snack or accompaniment to a meal.
- The best combination is with Moresathumudu /buttermilk rasam.
Yummy & Healthy Bitter Gourd Crisps Recipe is Ready 🙂
