Polyphenol-rich Winter Oatmeal
I was blown away to learn that bitter melon, a primary component of the Okinawan diet and a common ingredient in many East Asian recipes, contains approximately 964 mg polyphenols in each gram of ripe fruit. I think bitter melon makes an excellent addition to the Younger You program.
Polyphenols, as you may well know, I consider to be essential in the healthy aging journey. The recent peer-reviewed publication I published with colleagues demonstrates that polyphenols are the most impactful component of the Younger You program (even as the other aspects still play important roles).
This recipe, based on a traditional Chinese dish, cuts the bitterness of the melon with the rounded richness of the eggs. Itâs incredibly easy and quick to make.
Recipe adapted from The Woks of Life
| Bitter Melon with Eggs |
Bitter Melon with Eggs
| Servings | Prep Time | Cook Time |
| 4 | 10min | 15min |
| Servings | Prep Time |
| 4 | 10min |
| Cook Time |
| 15min |
Ingredients
- 2 bitter melons (approximately 18 ounces, prepared)
- 5 large eggs
- 1 Âź teaspoon black pepper
- ½ teaspoon sesame oil
- 3 tablespoons avocado oil
- 1 teaspoon light soy sauce
- 1 teaspoon oyster sauce
- 1 teaspoon Honey
Servings:
Units:
|
Ingredients
Servings:
Units:
|
Instructions
- Prepare each bitter melon by slicing in half lengthwise and scooping out the seeds and white pith. Try to remove as much of the white pith as possible since it can be especially bitter.
- Cut into thin slices.
- Bring a large pot of water to a boil and add 1 teaspoon salt. Blanch the bitter melon for 30 seconds and drain. Set aside.
- In a medium bowl, beat the eggs with Âź teaspoon salt, black pepper, and sesame oil.
- Thoroughly heat a wok or cast iron pan. Add 2 tablespoons of avocado oil and coat the pan. Add the beaten eggs and scramble quickly without browning. While the eggs are formed but still soft, remove them and set aside.
- Add the remaining 1 tablespoon avocado oil and the bitter melon. Stir fry for 15-30 seconds, then add the soy sauce, oyster sauce, and honey.
- Add the eggs back to the wok to complete their cooking with the bitter melon. Remove from the wok/pan and serve immediately.
