Bitter Gourd may not be everyone’s favorite at first bite, but trust me—this humble vegetable is a fiber powerhouse and a natural blood sugar balancer. Pairing it with egg not only tones down the bitterness but also adds protein, making it a balanced, nutritious dish.
At Functional Medicine Los Angeles, we often recommend incorporating bitter gourd into your diet for its potential to support healthy digestion and metabolic balance.
🌿 Ingredients (Serves 3–4)
- 2 medium Bitter Gourd, sliced thinly
- 2 tablespoons salt (for soaking)
- 2 tablespoons cooking oil(olive or coconut oil works great)
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 2 medium tomatoes, diced
- 3 large eggs, beaten
- Salt & pepper to taste
🍳 Directions
- Prep the Bitter Gourd: Slice in half lengthwise, remove the seeds, and cut into thin half-moons. Rub with salt and let sit for 10–15 minutes, then rinse well. (This reduces the bitterness!)
- Sauté the base: In a pan, heat oil. Sauté onion and garlic until fragrant. Add tomatoes and cook until soft.
- Add Bitter Gourd: Toss in the sliced bitter gourd and stir-fry for 2–3 minutes.
- Egg time: Pour in beaten eggs. Let them sit for a few seconds, then gently scramble and mix with the ampalaya.
- Season: Add salt and pepper to taste. Cook until eggs are fully set but still soft.
- Serve warm: Enjoy with brown rice or as a side to grilled fish or chicken.
Cooking Tips
- Don’t overcook the Bitter Gourd —keep it slightly crisp to lock in nutrients.
- If you’re new to Bitter Gourd, mix it with other veggies to ease into the flavor.
- This dish is excellent for breakfast, lunch, or a light dinner—it balances fiber, protein, and flavor beautifully.
This dish is a great example of how Functional Medicine Los Angeles encourages incorporating vegetables that support blood sugar balance.
By regularly enjoying meals like this, you’re embracing the core principles of functional nutrition.