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Assorted Flavors: Bitter Gourd to Crunchy Anchovy

Assorted FlavorsChallenging food can encourage appetite, spirit and even togetherness. In megibung (shared meals) tradition, it is started by bitter flavor like that of star fruit leaf vegetable. Next, it is followed by other nicer flavor. Meanwhile, this delicacy attempts to present similar flavor with grated coconut spice. It combines distinctiveness of bitter gourd, fried peanut and small crispy fried or grilled anchovy being familiar seafood with Balinese life. As religious community, the Balinese also present this food for elements of their oblation.

Ingredients needed is 100g small anchovy, 1 pc bitter gourd (slice thinly), 100 g peanut. There are certain spices also need to be prepared such as 1 cup of grated grilled coconut, 2 grilled small chilies, 1 clove shallot (grilled), 2 large chilies (grilled), 1 slice kencur (grilled), ½ tsp salt and 2 pcs kaffir lime leaf.

After that, slice thinly the bitter gourd and boil until cooked. Take out, sprinkle with salt and then squeeze. Next step is cleanse anchovy thoroughly and then fry. Similarly, do the same to peanut. Then, grind all spices finely, except for kaffir lime leaf, coarsely ground. Then, mix all ingredients and spices, salt, and grated coconut evenly. It is ready to serve now!Bitter gourd has many health benefit.  

The vegetable is very low in calories, providing just 17 calories per 100g. Nevertheless, its pods are rich in phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants.It notably contains phyto-nutrient, polypeptide-P; a plant insulin known to lower blood sugar levels. In addition, it composes hypoglycemic agent called charantin. Charantin increases glucose uptake and glycogen synthesis in the cells of liver, muscle and adipose tissue.

Together, these compounds are thought to be responsible for reduction of blood sugar levels in the treatment of type-2 diabetes. Fresh pods are an excellent source of folates, contain about 72 µg/100g (Provides 18% of RDA). Folate helps reduce the incidence of neural tube defects in the newborns when taken by mothers during early pregnancy. So try dish delicious meal while enjoying its benefit. (BTN/punia)

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Tuesday, July 07, 2015
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