🥗 Mediterranean-Style Bitter Melon & Veggie Skillet

A savory, antioxidant-rich dish that supports stable blood sugar.

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🛒 Ingredients (Serves 3–4)

Vegetables

• 2 medium bitter melons (karela), sliced and seeds removed

• 1 medium onion, sliced

• 2 tomatoes, diced

• 1 small zucchini, sliced

• 1 bell pepper, sliced

• 2 cups fresh spinach

• 3–4 garlic cloves, minced

Seasoning & Oil

• 3 tbsp olive oil

• 1 tsp salt (adjust to taste)

• ½ tsp black pepper

• 1 tsp paprika

• 1 tsp dried oregano

• ½ tsp cumin

• ½ lemon (juice)

Optional Mediterranean Add-ins

• 2 tbsp chopped fresh parsley

• 1 tbsp capers or olives

• ¼ cup crumbled feta (optional)

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🔪 Instructions

1. Prep the Bitter Melon (to reduce bitterness)

1. Slice bitter melon thinly.

2. Toss with 1 tsp salt and let sit 15 minutes.

3. Rinse and squeeze excess water.
   (This does NOT remove its nutrients — only the harsh bitterness.)

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2. Sauté

1. Heat olive oil in a skillet over medium.

2. Add onions and cook 2 minutes.

3. Add garlic and stir 30 seconds.

4. Add bitter melon and cook 5–6 minutes.

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3. Add Remaining Veggies

1. Add tomatoes, zucchini, and bell pepper.

2. Season with salt, pepper, paprika, oregano, and cumin.

3. Cook until vegetables soften (about 8 minutes).

4. Add spinach and cook until wilted.

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4. Finish

• Squeeze lemon juice on top.

• Garnish with parsley or feta (optional).

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🍽️ Serve With

• Quinoa

• Brown rice

• Grilled fish or chicken

• Whole-grain flatbread

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💡 Why This Dish Supports Blood Sugar Control

• Bitter melon contains charantin & polypeptide-P, linked to improved glucose handling.

• Mediterranean vegetables promote slow glucose release.

• Olive oil helps maintain stable insulin response.

Again — this is supportive, not a cure.