melon salad

The bitter melon is the most beneficial gourd of all. According to The Encyclopedia of Healing Foods, a cup of bitter melon contains 23 calories; it is also an ex- cellent source of vitamins B, C, and E, folic acid, zinc, fiber, magnesium, and contains twice the potassium of a banana. Mix it with cantaloupe to make this healthy melon salad.

Total Preparation Time: 35 min


½ ripe cantaloupe (about 2 cups)

¼ bitter melon (about ½ cup)

1 red jalapeno

½ red onion

2 limes, juiced

½ tsp coarse ground sea salt

6 drops Stevia or 1 tsp honey, optional and to taste


  1. Peel and dice the cantaloupe into ½ inch pieces. Cut the bitter melon in half crosswise and then again lengthwise. Scoop out the seeds from one quarter of the bitter melon and finely dice. Toss the melons into a medium bowl, then seed and mince the jalapeno and add to the bowl. Peel and finely dice the red onion and add to the bowl, pour in lime juice, sprinkle with sea salt, and toss together.
  2. Taste, and add Stevia or honey, as desired.
  3. Cover and chill for 20 minutes or more to let the flavors marry. Store in fridge and enjoy leftovers for up to a week!

Nutrition References:

  • The Encyclopedia of Healing Foods by Michael Murray, N.D. 2005, p 169 – 172

Two notes of caution: for pregnant women – bitter melon induces menses and stimulates the uterus, which could cause preterm labor. For diabetics taking hypoglycemic drugs like Metformin, dosage may need to be altered, given the gourd’s blood sugar-lowering effects. For more information, please refer to Encyclopedia of Healing Foods.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food.