ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Indian Autoimmune Paleo Kitchen: Part 3 – Recipe: Bitter Gourd with Sweet Potatoes

Updated on October 1, 2019
Rinita Sen profile image

Rinita writes about healthy living in India and has been buying organic food ingredients since 2017.

Bitter Gourd-Sweet Potato (Karela Shakarkand)
Bitter Gourd-Sweet Potato (Karela Shakarkand) | Source

Background

Bitter gourd has been revered for centuries in the standard Indian kitchen despite its bitter taste. The primary reason behind this is that it is packed with nutrients. Rich in Vitamins A and C, this long, green, and pointed vegetable is a boon for your immune system.

Because of its bitter taste, however, bitter gourd is usually prepared with potatoes. The unique taste of potatoes helps dilute some of the bitterness, if not all of it. You could prepare bitter gourd just on their own, but the pre-cooking preparations required to reduce the bitterness takes an additional half-hour. Alas, you are on AIP and cannot have potatoes! Well, sweet potatoes to the rescue.

Although they do not taste exactly like white potatoes, sweet potatoes do bring in their distinctive flavors. Mildly sweet and yet starchy, they might be used as a substitute for white potatoes in most dishes. What’s more, is that they are, too, nutritionally rich. Vitamins A and C lead the pack of nutrients in sweet potatoes, followed by fiber and Vitamin E.

So, let us quickly delve into the recipe to know how to prepare this mouthwatering, AIP-compliant vegetable main dish.

Cook Time

Prep time: 30 min
Cook time: 40 min
Ready in: 1 hour 10 min
Yields: 4 Servings

What Do You Need?

Customary to most AIP recipes, this one needs few ingredients, most of which should be already available in your kitchen. If you need guidance on how to set up your kitchen with AIP-compliant ingredients, feel free to refer to Part 1 of this series. For the present recipe, here are the things you would need.

  • 500 grams bitter gourd, chopped into thin semi-circles
  • 250 grams sweet potatoes, thinly sliced
  • 10 teaspoons olive oil
  • 1/4 teaspoon turmeric powder
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon Himalayan salt
  • 1 teaspoon table salt

Notes on the Ingredients

Refer to Part 2 of the series to learn about

  • how to detox your vegetables before chopping if not using the organic variety
  • the use of black pepper in AIP
  • substituting olive oil with coconut oil

How Should You Make It?

Let us now get down to the making of this yummy and simple vegetarian/vegan dish. The steps are written in detail to ensure there are no ambiguities, hence the number of steps seems large. In reality, the recipe is quite simple to prepare. Here is the method to follow.

  1. In separate bowls, soak, clean, and drain the chopped pieces of sweet potatoes and bitter gourd
  2. Heat a pan until it is smoking hot
  3. Add table salt and stir it for a minute on high flame
  4. Throw the salt away
  5. Remove the pan from the heat
  6. Add the sweet potatoes
  7. Add half of the olive oil and coat the potatoes well
  8. Return it to medium-high flame
  9. Add about ½ tsp of Himalayan salt and a dash of the turmeric powder
  10. Mix thoroughly and allow it to cook
  11. In about 10 minutes, the potatoes should be well done (make sure your stir the pan occasionally)
  12. Take the cooked potatoes out in a bowl
  13. Remove the pan from the heat again
  14. Add the bitter gourd pieces
  15. Add the remaining olive oil and coat well
  16. Return the pan to medium-high flame
  17. Add the rest of the Himalayan salt, the remaining turmeric powder, and the ground black pepper
  18. Stir the mixture for about 5 minutes
  19. Lower the flame, cover, and cook, stirring from time to time
  20. In about 20-25 minutes, the bitter gourd should be thoroughly cooked, which is when you add the cooked sweet potatoes
  21. Stir well to maintain uniformity of the spices
  22. Cover the pan and place it on low heat for another couple of minutes
  23. Done!

Serve as A Side Dish or An Appetizer

Due to its bitter taste, this dish is best served as an appetizer. This is because if you consume something before you have eaten this item, it is likely to taste even more bitter than it otherwise would have.

In some parts of India, the traditional bitter gourd plus potato dish is a mandatory welcome item when guests are around. It is said that having this dish early on during a meal enhances the taste buds for whatever items follow.

Having said that, some people have tongues that are not that overly sensitive to the bitter taste. For them, this could be consumed as a main vegetable dish or a side dish, along with some kind of gluten-free grains that you may have reintroduced. So, there you go – cook, eat, relish!

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2019 Rinita Sen

Comments

    0 of 8192 characters used
    Post Comment
    • Rinita Sen profile imageAUTHOR

      Rinita Sen 

      2 weeks ago

      Thank you Mitara. Do try and let me know how you liked it.

    • MitaraN profile image

      Mitara N 

      3 weeks ago from South Africa

      Looks like a lovely dish, will definitely be trying it

    • Rinita Sen profile imageAUTHOR

      Rinita Sen 

      5 months ago

      Hi Mr. Muralikrishna - those are both great additions, however, jaggery is not compliant to the AIP diet. Tamarind is allowed, so, yes thank you for the tip. Bitter gourd needs additions, but yes, you can also make them individually if you squeeze out the bitter juice beforehand. Thank you for reading and commenting.

    • hmkrishna profile image

      Halemane Muralikrishna 

      5 months ago from South India

      Hi Ms Rinita, We add a piece of jaggery in place of potato. We also put tamarind while boiling. Bittergourd recipes need rich ingredients to suppress bitterness, isn't it?

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://maven.io/company/pages/privacy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)