Healthy Heart Challenge - Bitter Melon Salad with Guacamole (Raw+Vegan)

Native in India but famous for its healing properties in many tropical countries, the bitter melon unsurprisingly to its name is known to be the most bitter of all fruits and vegetables. It is also called bitter gourd and is related to squash, melons and cucumbers. 

This recipe is put together for the Medical Gourmet Cooking Challenge with this week's focus on heart health and my choice for bitter melon is no coincidence, since this fruit is used for over 600 years as traditional medicine to tackle a variety of health conditions, including heart issues.  

Tasty medicine - How to make bitter melon to a delicious meal

Nevertheless, bitter and healthy can still be a pleasure for your taste buds. To make this salad taste like a feast instead of medicine, I used the sweetness of apples and tomatoes coupled with the rich, creamy texture of avocado to balance the bitterness. I have to say, this was a successful experiment and I hope that bitter melons will also win your heart over, once you’ve tried them yourself.

The recipe is fairly simple, starting with the fruits and veggies: 

• 2 bitter melons
• 1 cup cherry tomatoes 
• 5 mushrooms 
• 2 red apples 
• 2 tbsp walnuts 
• 1 red onion 

1. Wash all veggies and fruits properly.
2. Remove the seeds in the bitter melon and cut the fruit into small pieces. 
3. Remove the skin of the apples if not organic and grate coarsely.
4. Chop up all other ingredients and throw everything together. 

For the guacamole, you will need the following:

• 1 ripe avocado 
• Juice of 1 lemon
• 2 garlic cloves
• 1 tbsp flaxseeds 
• Herbs of your choice

1. First, put the flaxseeds into the blender and mix until finely shredded. 
2. Throw all other ingredients also into the blender and add water as needed, to get the blender going. Mix thoroughly to the point when it becomes a homogenous and smooth dressing. 
3. Make the taste test and add some more herbs if desired. (I used Italian herbs as well as dried cilantro for my salad creation.)

Well, so many great ingredients for our health in this salad, but bitter melon is definitely the hero among them. 

Heart health and the power of bitter melon

So, how is bitter melon any good for our precious heart? Let’s start with the obvious. This strange-looking fruit helps in lowering the level of low-density lipoproteins, also known as bad cholesterol. On the other hand, it contains antioxidants and phytonutrients that increases the amount of its counterpart, the high-density lipoproteins. 

The right ratio between those two is important for a healthy heart and bitter melon supports this balance. Too much LDL cholesterol is supposed to be responsible for a buildup of plaque in the walls of our arteries, which increases the risk of heart disease, heart attack and stroke. 

Bitter melon as diabetes fighters

Another big healing property of bitter melon is diabetes. In the long run, the high blood glucose levels associated with diabetes can damage our blood vessels, also those leading to the heart. Therefore diabetes is a serious risk factor for developing a heart condition. But don’t worry, bitter melon can support you in preventing any trouble. 

This wonderful fruit contains numerous phytonutrients such as Polypeptide-P, which acts similarly to insulin and therefore does a great job in lowering blood sugar levels. On top, its high levels of charantin enhances the glucose uptake as well as the synthesis of glycogen stored in the liver and thus can avoid the intake of medications for lowering the blood sugar levels. In many Asian countries bitter melon is therefore a common treatment for diabetes patients.  

How bitter melon supports a smooth and healthy digestion

That is not all, bitter melon also inhibits antibacterial as well as anti-fungal properties which support the body in getting rid of toxins in the bloodstream and prevent them from doing any damage. It also contains substances that can kill infectious worms inside our stomach and keep the system healthy. On top, its high content of dietary fibers helps to achieve a balanced digestion by supporting a proper peristaltic movement.  

With its great range of antioxidants, this powerhouse of a fruit makes a ideal fighter against a variety of health conditions in the body. Antioxidants neutralize free radicals, which can otherwise cause numerous unpleasant dis-eases. This includes even the number one enemy - cancer. But the other ingredients of this salad are not less powerful in their healing properties. 

Sweet, crunchy and for a happy heart - Apples

Apples, I used red-skinned ones of course in line with the challenge’s color theme, are linked to lower the risk of death from coronary heart disease as well as cardiovascular disease. Passionate apple eaters also show a lower risk for suffering from strokes. The reason for this seems to lay in the high amount of antioxidants that are present in apples. Well, preparing this salad once in a while won't do the job, but including two or more apples on a daily basis might actually save your life in the long run.  

The true antioxidant bombs - Walnuts

The wonderful and tasty walnuts are one of the most antioxidant rich foods on earth and are famous for their ability to prevent strokes as well as coronary artery disease. Studies also link them to an enhanced arterial function - another plus for a healthy heart. Something you might not associate with fatty nuts, but these guys can actually help you with your weight loss goals, since they satiate your appetite and in this way also keep you away from foods harmful to your heart.  

Red and full of healthy fire - Tomatoes

They are red and might come in the shape of a heart if you are lucky. Good for your own heart? Definitely! Studies have shown that the consumption of tomatoes is linked to a lower occurrence of coronary health conditions and less cases of early atherosclerosis as well as a lower mortality rate from heart conditions. So of course, this veggie is a must-have in a healthy heart salad.  

Ancient healing bulbs - Garlic and Onion

Garlic and onion are famous as healing foods. Coming to heart health, the antioxidants in these two health bombs have proven to lower cholesterol levels in our blood, lower the risk for heart attack and strokes, decrease blood pressure and aid in the prevention of atherosclerosis and diabetes. Keep in mind, that it is beneficial to eat them in their raw state to take full advantage of their health benefits.  

Don't forget the healthy fats - Flaxseeds and avocado

You see, there are already so many health benefits in this tiny salad, but the list still goes on. Eating flaxseeds have shown to reduce hypertension and lower your cholesterol levels - a win-win for the health of your heart. Last but not least, avocados strengthen your heart and at the same time aid in balancing blood sugar levels, which can help to reverse insulin resistance in diabetics. 

Wow, so much health power in just one meal and it is a delicious one on top. I hope I could give you an idea about how our food can be our medicine. We can make a big change in our health condition if we turn to the right foods, so why not opting for a nutrient-filled bitter melon salad for your next dinner? 

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Have a wonderful day and a fruitful journey ahead! 

Yours, Anais 

Nomadic adventuress since 2018 | Raw foodie | Health enthusiast | Minimalist | Freedom seeker | Passionate believer in a life full of bliss.

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Disclaimer: I am not a registered dietitian, doctor or trained detox expert. My goal is to share my knowledge from conclusive research and personal experiences to inspire you on your own raw adventure. I do not give medical advice and am not liable for any negative consequences you might face by following any information from this post - even if it is too much energy from a newly gained vibrant health and no idea how to deal with it. Always do your individual research when it comes to your precious health, it is absolutely worth the extra effort!