Balsam-Pear (Bitter Gourd) Leafy Tips: A Nutrient-Rich Green Delight
Balsam-pear, commonly known as bitter gourd, is a remarkable vegetable with numerous health benefits, and its leafy tips offer a distinct, slightly bitter flavor that’s widely used in traditional cuisines. These leaves are often cooked with a pinch of salt to balance their inherent bitterness, creating a dish that’s as nutritious as it is unique. This vegetable, renowned for its medicinal properties, is often included in dishes that promote digestive health and detoxification, making it a popular choice for those seeking to incorporate more plant-based foods into their diets.
Nutritional Information for Balsam-Pear (Bitter Gourd) Leafy Tips (Cooked, Drained, With Salt)
| Nutrient | Amount per Serving |
|---|---|
| Energy | 32 kcal |
| Protein | 3.6 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 6.16 g |
| Dietary Fiber | 1.9 g |
| Sugars | 1.04 g |
| Calcium | 42 mg |
| Iron | 1.02 mg |
| Magnesium | 94 mg |
| Phosphorus | 77 mg |
| Potassium | 602 mg |
| Sodium | 249 mg |
| Zinc | 0.3 mg |
| Copper | 0.201 mcg |
| Manganese | 0.536 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 55.6 mg |
| Thiamin (Vitamin B1) | 0.147 mg |
| Riboflavin (Vitamin B2) | 0.282 mg |
| Niacin (Vitamin B3) | 0.995 mg |
| Vitamin B6 | 0.76 mg |
| Folate | 88 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 121 mcg |
| Vitamin E | 1.45 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Balsam-pear (bitter gourd) leafy tips are naturally free from common allergens such as gluten, dairy, soy, nuts, and shellfish. However, individuals who are sensitive to bitter-tasting foods may find the flavor of bitter gourd challenging. Always consult a healthcare professional if you have any concerns regarding allergies or specific dietary needs.
Dietary Preferences
- Vegan: Yes, Balsam-pear leafy tips are 100% plant-based.
- Gluten-Free: Yes, suitable for gluten-free diets.
- Low-Fat: This dish is very low in fat, making it an excellent choice for low-fat diets.
- Low-Carb: With just 6.16g of carbs per serving, this dish is ideal for low-carb and ketogenic diets.
- High in Fiber: The leafy tips are a good source of dietary fiber, contributing to digestive health.
- Rich in Vitamins & Minerals: Packed with vitamin C, A, and a range of essential minerals like calcium, magnesium, and potassium.
Cooking Tips & Serving Suggestions
To prepare Balsam-pear leafy tips, simply wash them thoroughly to remove any impurities, then cook them with a pinch of salt to bring out their natural flavors. You can sautรฉ the leaves with garlic, ginger, or chili for a flavorful addition to any meal. The leaves pair wonderfully with rice dishes, lentils, or as a side to spicy curries.
Due to its high vitamin C content, Balsam-pear leafy tips can also help boost immunity, making it a great inclusion in your diet during colder months or flu season.
Conclusion
Balsam-pear leafy tips offer a wonderful combination of nutrients and health benefits, including high fiber, essential vitamins, and minerals. While they bring a unique, slightly bitter taste to dishes, the nutritional payoff is significant. Whether you’re looking to diversify your vegetable intake or explore new flavors, adding these leafy tips to your meals is a healthy and flavorful choice.
