STIR FRIED BITTER GOURD:

500 gms bitter gourd
1 tbs minced garlic
1/2 tsp chilli pepper flakes
2 tbs oil for stir-frying
2 tbs soy sauce
1 tbs red wine vinegar of balsamic vinegar
1/2 tsp sugar

METHOD

To prepare the bitter gourd, cut in half lengthwise, remove the seeds and cut on the diagonal into thin slices.
Sprinkle salt over the slices and place them in a colander to drain for 15 minutes.
In a small bowl, mash the chilli pepper flakes with the minced garlic.
Heat wok over medium high heat and add the oil. When the oil is hot, add the minced garlic and chilli mixture. Stir-fry briefly until aromatic. This should take about 30 seconds. Add the bitter melon. Stir-fry for about 2 minutes, then splash with the balsamic vinegar and soy sauce.
Stir the sugar. Cook for another 1 to 2 minutes, until the bitter melon is browning and beginning to soften.

WHY BITTER IS BETTER?

This vegetable is low in sodium, and very low in saturated fat and cholesterol. It is also a good source of vitamin A, thiamin, riboflavin, iron, magnesium and phosphorus, and a good source of dietary fibre, vitamin C, vitamin K, potassium, zinc and manganese.