Selection

• Select a bitter melon. The long, warty, and very bitter fruit can be found in most Asian grocery stores and some large supermarkets. Melons vary in color from green to yellow-orange; green melons will be more bitter, and yellow-orange offer a milder flavor. No matter the color, it's best to choose a firm and unblemished melon.
  
  

Preparation

• Wash the melon under cool water to remove any dirt or residue. Slice the melon in half lengthwise and remove the seeds and the fibrous core. The skin can be left on, as it is edible. In addition, the hard seeds are also sometimes used in cooking. To soften some of the bitter taste, blanch the melon by boiling it in water for 2 to 3 minutes.
  
  

How to Use

• The flavor of bitter melon complements similar strong-flavored ingredients, such as garlic, chili peppers, fermented black beans, and coconut milk. Bitter melon can be used in many ways, although it is most frequently pickled, curried, or stuffed as well as added to stir-fries and soups. The National Bitter Melon Council suggests stuffing the melon with spiced meats and pairing it with a coconut curry sauce; sautéeing it with onion and peppers and adding it to scrambled eggs or an omelet; or cooking it as an ingredient in a stir fry, along with chicken and fermented black beans.
  
  

Nutrition

• Bitter melon has been used as a treatment for diabetes to lower blood sugar levels. In addition, a 100 g serving of the fruit offers a rich amount of vitamin A (5.1 mg.), vitamin C (170 mg.), iron (5 mg.), protein (5.6 g), calcium (290 mg.), phosphorus, and carbohydrates. Bitter melon has twice the beta carotene of broccoli and double the amount of potassium found in bananas.