Bitter Melon, Turmeric & Sweet Potato Tofu Scramble
When I was researching about the blue-zones diet a few months ago for an article, I was interested in creating recipes founded on the principles I’d learnt were vital in the various regions. I created an Okinawan mushroom soup recipe utilising a variety of key ingredients necessary to the diets of people who lived in Okinawa, Japan. Soon after I posted that recipe, I was eager to create something that featured bitter melons as I didn’t know any recipes that used them. I hadn’t even ever tried one and for a good reason! Bitter melon is an extremely (as you would guess) bitter fruit but hosts a variety of health benefits that justify adding it to your diet. My sister had recently been working on a (delicious) vegan tofu scramble recipe for her website, so I got the idea to make a blue-zone variety of her creation.
The three key superfood ingredients that are prized in Okinawa and also primary in this recipe are:
Turmeric - Turmeric has been discussed many times on the Welluvia already, mainly due to its adaptogenic nature as well as being a powerful immune-booster. Turmeric’s most active compound curcumin has a variety of proven health benefits from preventing heart disease, Alzheimer's and cancer. It also possesses potent anti-inflammatory and antioxidant content.
Bitter Melon - Also known as bitter gourd and wild cucumber is a fruit that becomes more bitter as it ages. Bitter melons contain a variety of vital vitamins, minerals and antioxidants. Studies have also shown it is an effective anti-diabetic as powerful as pharmaceuticals in helping to regulate blood sugar.
Sweet Potato - Sweet potatoes are rich in fibre, vitamins and minerals, while the orange and purple varieties are also rich in antioxidants. They are heralded as hosting a range of other vital health benefits including (but not limited to) promoting gut health, promoting cancer-fighting activity, supporting vision, improving brain function and boosting our immune systems. Sweet Potato has similar properties to a bitter melon in regards to working effectively as an anti-diabetic.
Four servings
Ready in 30 minutes
Ingredients:
One organic bitter melon, can be 1/2 if you don’t like bitter food
1/2 large organic sweet potato
One large organic brown onion
Two cloves organic garlic
1/4 cup organic extra virgin olive oil
500grams organic firm tofu
1/4 cup organic tamari sauce
One teaspoon organic Persian blue salt
Two teaspoons organic Nigella Sativa seeds
One tablespoon organic turmeric powder
Directions:
Firstly remove the seeds from the bitter melon, this is incredibly important as they should not be eaten. Then dice the remainder into small cube-like shapes. Cut the sweet potato down the middle and then chop into cube-like shapes. Thinly slice the onion and finely chop up the garlic.
Place the vegetables into a saucepan with the olive oil on medium heat and sauté until the vegetables start to soften.
Crumb the tofu into smaller pieces with a fork, add into the frypan and turn the heat up between medium and high.
Continue to stir the tofu and vegetables as the tofu becomes lightly browned. If the tofu begins to dry out, add a tablespoon of water. Add the tamari, salt and Nigella Sativa seeds.
Once the dish has finished cooking then add the turmeric and stir into well into the mix.
Serve warm with a side salad or piece of bread, and enjoy!
Photography by Aleksandar Zarič for Welluvia
