Bitter Melon Salad: Ensaladang Ampalaya at Labanos

  

The Charm of Ensaladang Ampalaya at Labanos

Bitter melon salad, or Ensaladang Ampalaya at Labanos, is a traditional Filipino side dish that perfectly complements grilled or fried pork and fish. This salad, known for its unique bitter taste, is a blend of sliced bitter gourd, white radish, red onion, and tomato. Despite its bitterness, it's a favorite in my family, especially for my dad, who always enjoyed it alongside our grilled meats or fish. It has also become one of my favorite side dishes over the years.

Growing up, this salad was a staple on our dining table, especially during family gatherings and barbecues. The combination of fresh vegetables creates a vibrant and colorful dish that not only looks appealing but also offers a burst of different flavors and textures. The bitterness of the ampalaya, the crunchiness of the labanos, and the juiciness of the tomatoes and onions create a unique culinary experience that is both refreshing and satisfying.

Recipe video:

Health Benefits of the Ingredients

This dish may not appeal to everyone at first due to its bitter flavor, but it's worth a try because of the numerous health benefits it offers. Here are some benefits of the key ingredients:

Bitter Melon (Ampalaya):

• Rich in Nutrients: Contains essential vitamins like vitamin C, vitamin A, and folate. These vitamins are crucial for maintaining healthy skin, boosting the immune system, and supporting overall health.
• Blood Sugar Control: Known to help manage blood sugar levels, making it beneficial for people with diabetes. Bitter melon contains compounds that mimic insulin, which can help lower blood sugar levels.
• Digestive Health: Aids in digestion and can help alleviate constipation. It promotes the production of digestive enzymes, improving the overall digestive process.

White Radish (Labanos):

• Detoxification: Helps cleanse the liver and detoxify the blood. Radish has diuretic properties that aid in flushing out toxins from the body.
• Weight Loss: Low in calories and high in fiber, making it an excellent addition to a weight loss diet. The fiber content also helps in keeping you full for longer periods.
• Rich in Nutrients: Provides a good amount of vitamin C and potassium, which are essential for maintaining healthy blood pressure and supporting the immune system.

Tomatoes:

• Antioxidants: High in antioxidants like lycopene, which helps reduce the risk of chronic diseases. Lycopene is known for its potential in reducing the risk of heart disease and certain types of cancer.
• Heart Health: Contains nutrients that are beneficial for heart health. Tomatoes are rich in potassium and folate, which are known to promote cardiovascular health.
• Skin Health: Promotes healthy skin due to its high vitamin C content, which is essential for collagen production and skin repair.

Red Onion:

• Anti-Inflammatory: Contains compounds that have anti-inflammatory properties. Quercetin, a flavonoid found in onions, has been shown to reduce inflammation.
• Heart Health: Can help improve heart health by reducing cholesterol levels. Onions contain sulfur compounds that are beneficial for cardiovascular health.
• Rich in Antioxidants: Provides antioxidants that help protect the body from oxidative stress, which can lead to chronic diseases.

How to Make Ensaladang Ampalaya at Labanos

Creating this nutritious and delicious salad at home is simple and straightforward. Here's how you can make it:

Ingredients:

• 1 bitter gourd
• 1 white radish
• 2 tomatoes
• 1 red onion
• 1 white onion
• 1 tsp sea salt
• 1 tsp fish sauce
• 1 tbsp brown sugar
• 3 tbsp apple cider vinegar
• 2 salted eggs

Instructions:

1. Prepare the Bitter Gourd:

• Slice the bitter gourd in half lengthwise and remove the seeds using a spoon.
• Cut the bitter gourd into thin slices and place them in a bowl.
• Sprinkle with 1 tsp sea salt and mix well. Let it sit for about 15-20 minutes to reduce the bitterness.
• Rinse the salted bitter gourd under cold running water and squeeze out the excess liquid.

2. Prepare the Vegetables:

• Peel and slice the white radish into thin rounds.
• Slice the tomatoes, red onion, and white onion into thin wedges.

3. Combine the Ingredients:

• In a large mixing bowl, combine the prepared bitter gourd, white radish, tomatoes, red onion, and white onion.

4. Make the Dressing:

• In a small bowl, mix together the fish sauce, brown sugar, and apple cider vinegar until the sugar is fully dissolved.

5. Assemble the Salad:

• Pour the dressing over the vegetable mixture and toss until all the ingredients are well-coated.

6. Serve:

• Transfer the salad to a serving dish.
• Top with slices of salted eggs for an extra layer of flavor.

A Final Note

This Ensaladang Ampalaya at Labanos is not only a burst of flavors but also a powerhouse of nutrients. It’s a wonderful way to add a healthy and refreshing side dish to your meals. Give this recipe a try and enjoy the unique taste and health benefits it brings! Whether you're looking to try something new or wanting to enjoy a nostalgic dish from your childhood, this bitter melon salad is sure to be a delightful addition to your culinary repertoire.