Yaeyama Islands
Bitter Gourd Recipe
涼拌沖繩苦瓜
Bitter Gourd with Sesame Oil
Ingredients:
沖繩苦瓜 1條
大蒜 半片
鹽 1/4茶匙
胡椒 少許
芝麻油 2湯匙
芝麻 1湯匙
1 bitter gourd
1/2 clove garlic
Salt (appropriate amount)
1 pinch pepper
2 teaspoon sesame oil
1 tablespoon roasted sesame seeds
Steps:
將苦瓜打長切開後，除掉種子和瓤，再切成薄片。
將苦瓜片放入滾水中煮20秒左右煮熟，煮熟後的苦瓜放在筲箕中冷卻。
用廚房紙抹去苦瓜上的水分。
在碗中放入苦瓜、大蒜泥、鹽和胡椒後攪拌，再加上芝麻油和芝麻拌勻，最後加鹽調味。
Cut the bitter gourd in half vertically, remove the guts, and cut into thin slices.
Boil the bitter gourd slices quickly in plenty of water (about 20 seconds in the water). Once it's boiled, remove to a colander to cool.
Thoroughly remove the water from the bitter gourd by using paper towel.
Mix the bitter gourd, grated garlic, salt, and pepper in a bowl. Add sesame oil and roasted sesame seeds, and mix further. Adjust the taste by adding salt.
苦瓜是沖繩代表性的蔬菜，含有豐富的維他命C，由於這種維他命C經過加熱也不會損失，所以最適合做為炒菜的材料。苦味成分中的MOMORUDESIN具有健胃和增進食欲之效，普遍認為還可以降低血糖。 沖繩的蔬菜為了能在海風和強烈的紫外線下生存，所以具有強勁的生命力，和日本其他地區的蔬菜相比更具有抗氧化作用。