Want a change from Kale but with all the goodness associated with it? try bitter gourd chips - they are recommended in the diet of diabetes but if you want to know more about this delicious veggie here is an excerpt.
Nutritional Benefits
Bitter gourds are very low in calories but dense with precious nutrients. It is an excellent source of vitamins B1, B2, and B3, C, magnesium, folate, zinc, phosphorus, manganese, and has high dietary fiber. It is rich in iron, contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana.
Bitter melon contains a unique phyto-constituent that has been confirmed to have a hypoglycemic effect called charantin. There is also another insulin-like compound known as polypeptide P which have been suggested as insulin replacement in some diabetic patients. (thank you Juicing for health.com)
While I make several different kinds of recipes with this, including a kootu or a veggie gravy, or sautéed curry with onions and tomatoes or even stuffed with interesting goodies, baking them into chips seems by far most healthy and least effort and longest lasting :)
The Recipe
Set Oven at 400 degree F
Pre wash Karela and pat them dry
Cut the tips first and then pick a tip to start cutting into discs
As you cut, keep scooping out the seeds
Spray baking tray with olive oil and arrange discs each separately
Spray over them once again
Bake for about 18-20 minutes until golden brown in the bottom rung
If still a bit soft, broil on low heat for about 5 minutes moving it to the top rack – Keep watching so they don’t burn.
Remove from oven and cool until they are crisp
Add desired spices to it and shake it up
Store in an airtight boxNOTE: If you are storing, just broil for a couple of minutes to bring back the crisp
Spicing:
I use either a bit of rasam powder or Sambar powder with a little salt and i put them in a box and shake it until the spices are mixed in
Note: If you find them a bit bitter, you can squeeze a bit of fresh lemon or lime juice, just before you eat
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