{"id":137766,"date":"2024-06-29T06:31:41","date_gmt":"2024-06-29T06:31:41","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=137766"},"modified":"2024-06-29T06:31:41","modified_gmt":"2024-06-29T06:31:41","slug":"bitter-gourd-%e0%b6%9a%e0%b6%bb%e0%b7%80%e0%b7%92%e0%b6%bd-by-nadeeka-elanka","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/bitter-gourd-%e0%b6%9a%e0%b6%bb%e0%b7%80%e0%b7%92%e0%b6%bd-by-nadeeka-elanka\/","title":{"rendered":"Bitter Gourd (\u0d9a\u0dbb\u0dc0\u0dd2\u0dbd) &#8211; By Nadeeka &#8211; eLanka"},"content":{"rendered":"<h2 style=\"text-align: center;\"><span style=\"color: #003300;\"><strong>Bitter Gourd (\u0d9a\u0dbb\u0dc0\u0dd2\u0dbd) &#8211; By Nadeeka &#8211; eLanka<\/strong><\/span><\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-137769 aligncenter\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2024\/06\/Bitter-Gourd-3.png\" alt=\"Bitter gourd\" width=\"600\" height=\"400\" \/><\/p>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd, known scientifically as Momordica charantia and commonly referred to as Karavila in Sri Lanka, is a unique vegetable with a distinctive bitter taste. Despite its bitterness, it is celebrated for its numerous health benefits and versatility in cooking. This article delves deep into the health benefits of bitter gourd, provides detailed instructions on how to grow this plant, and explores various ways to cook and enjoy it, including a recipe for the traditional Sri Lankan dish, Karavila Sambal.<\/span><\/p>\n<p><span style=\"font-size: 20px;\"><strong><span style=\"font-family: georgia, palatino, serif; color: #000000;\">Health Benefits of Bitter Gourd<\/span><\/strong><\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">1. Rich in Nutrients<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd is a powerhouse of essential nutrients. It is low in calories yet high in vitamins and minerals. A typical serving of bitter gourd provides:<\/span><\/p>\n<ul>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Vitamin C: Important for skin health and immune function.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Vitamin A: Essential for eye health.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Folate: Crucial for cell division and DNA synthesis.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Potassium: Helps in maintaining proper heart function and blood pressure.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Fiber: Aids in digestion and helps in maintaining a healthy gut.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">2. Blood Sugar Regulation<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd is well-known for its ability to help regulate blood sugar levels. Compounds like charantin, vicine, and polypeptide-p in bitter gourd have insulin-like properties, which can help in managing diabetes. Regular consumption of bitter gourd has been shown to improve glucose tolerance and reduce blood sugar levels in people with type 2 diabetes.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">3. Antioxidant Properties<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">The high antioxidant content in bitter gourd helps in neutralizing free radicals in the body, thereby reducing oxidative stress and lowering the risk of chronic diseases such as heart disease and cancer. Antioxidants like vitamin C, beta-carotene, and flavonoids contribute to its health-promoting properties.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">4. Immune System Support<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd boosts the immune system, making it more effective at fighting off infections. The vegetable\u2019s antimicrobial and antiviral properties help in preventing infections and keeping the body healthy.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">5. Weight Loss Aid<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Due to its low-calorie content and high fiber, bitter gourd is an excellent addition to a weight loss diet. It helps in promoting satiety, reducing appetite, and preventing overeating.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">6. Skin Health<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">The antimicrobial and anti-inflammatory properties of bitter gourd make it beneficial for skin health. It can help in treating conditions like acne, psoriasis, and eczema. The high vitamin C content also aids in collagen production, which is essential for maintaining skin elasticity and preventing premature aging.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">7. Liver Health<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd acts as a liver tonic, improving liver function and detoxification processes. It helps in cleansing the liver, protecting it from damage, and improving overall liver health.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">8. Digestive Health<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">The fiber in bitter gourd aids in digestion and helps in preventing constipation. It promotes regular bowel movements and maintains a healthy gut environment.<\/span><\/p>\n<h3><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">How to Grow Bitter Gourd<\/span><\/h3>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Growing bitter gourd is relatively straightforward, making it a rewarding plant for home gardeners. Here\u2019s a step-by-step guide:<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">1. Selecting Seeds<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Choose high-quality bitter gourd seeds from a reputable supplier. There are several varieties of bitter gourd, so select one that is well-suited to your climate and growing conditions.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">2. Soil Preparation<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd prefers well-draining, fertile soil with a pH between 5.5 and 6.7. Prepare the soil by mixing in compost or well-rotted manure to enhance fertility and improve soil structure.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">3. Planting Seeds<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Sow seeds directly in the garden once the soil has warmed up, typically in late spring or early summer. Plant seeds about 1 inch deep and space them 12 inches apart. If you are starting seeds indoors, plant them in biodegradable pots 3-4 weeks before the last frost date.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">4. Providing Support<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd plants are vigorous climbers and require support to grow. Provide a trellis or fence for the vines to climb, which helps in better air circulation and sunlight exposure, reducing the risk of diseases.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">5. Watering<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Water the plants regularly, keeping the soil consistently moist but not waterlogged. Mulching around the plants can help retain soil moisture and suppress weeds.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">6. Fertilizing<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Feed the plants with a balanced fertilizer every 4-6 weeks to promote healthy growth. Avoid excessive nitrogen, as it can lead to lush foliage with fewer fruits.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">7. Pest and Disease Management<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Keep an eye out for common pests like aphids, fruit flies, and whiteflies. Use organic pest control methods, such as neem oil or insecticidal soap, to manage infestations. Regularly check for signs of diseases like powdery mildew and downy mildew, and treat promptly with appropriate fungicides if necessary.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">8. Harvesting<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd fruits are typically ready to harvest 2-3 months after planting. Harvest the fruits when they are young and tender, as they become more bitter with age. Use a sharp knife or pruning shears to cut the fruits from the vine, leaving a small stem attached.<\/span><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-137767 aligncenter\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2024\/06\/Bitter-Gourd-1.png\" alt=\"Bitter gourd\" width=\"600\" height=\"400\" \/><\/p>\n<p><strong><span style=\"font-size: 20px; font-family: georgia, palatino, serif; color: #000000;\">Culinary Uses of Bitter Gourd<\/span><\/strong><\/p>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd is used in a variety of dishes across different cuisines. Despite its bitterness, it can be delicious when prepared correctly. Here are some popular ways to cook and enjoy bitter gourd:<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">1. Bitter Gourd Juice<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd juice is a popular health drink known for its detoxifying properties. To make the juice, blend fresh bitter gourd with a little water, strain, and add a pinch of salt and lemon juice to taste.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">2. Stir-Fried Bitter Gourd<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Stir-fried bitter gourd is a simple yet flavorful dish. Slice the bitter gourd thinly, remove the seeds, and stir-fry with onions, garlic, and your choice of spices. Add a splash of soy sauce or tamarind for extra flavor.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">3. Bitter Gourd Curry<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd curry is a popular dish in Indian and Sri Lankan cuisine. The bitterness of the gourd is balanced with spices and coconut milk, creating a rich and flavorful dish. Serve it with rice or flatbreads.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">4. Pickled Bitter Gourd<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Pickled bitter gourd is a tangy and spicy condiment. Slice the bitter gourd and marinate in a mixture of vinegar, salt, sugar, and spices. Let it sit for a few hours before serving.<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">5. Bitter Gourd Chips<\/span><\/h4>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd chips are a healthy and crunchy snack. Slice the bitter gourd thinly, remove the seeds, and deep-fry or bake until crispy. Season with salt and your favorite spices.<\/span><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-137768 aligncenter\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2024\/06\/Bitter-Gourd-2.png\" alt=\"Bitter gourd\" width=\"600\" height=\"400\" \/><\/p>\n<p><strong><span style=\"font-size: 20px; font-family: georgia, palatino, serif; color: #000000;\">Recipe: Karavila Sambal<\/span><\/strong><\/p>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Karavila Sambal is a traditional Sri Lankan dish that showcases the unique flavor of bitter gourd. Here\u2019s how to make it:<\/span><\/p>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Ingredients<\/span><\/h4>\n<ul>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">2 medium-sized bitter gourds (Karavila)<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">1 large onion, finely sliced<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">2-3 green chilies, sliced<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">2 cloves of garlic, minced<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">1 tablespoon of Maldive fish flakes (optional)<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">1 teaspoon of mustard seeds<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">1 teaspoon of turmeric powder<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">1 teaspoon of chili powder<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">1 tablespoon of tamarind paste<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">1 tablespoon of coconut oil<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Salt to taste<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Freshly grated coconut (optional)<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">A handful of curry leaves<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Instructions<\/span><\/h4>\n<ol>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\"><strong>Prepare the Bitter Gourd:<\/strong> Wash the bitter gourds thoroughly. Cut them lengthwise and scoop out the seeds. Slice the gourds into thin half-moons. Sprinkle with a little salt and set aside for 15-20 minutes to draw out some of the bitterness. Rinse and drain well.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\"><strong>Fry the Bitter Gourd:<\/strong> Heat coconut oil in a pan over medium heat. Add the sliced bitter gourd and fry until golden brown and crispy. Remove from the pan and set aside.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\"><strong>Temper the Spices:<\/strong> In the same pan, add a little more oil if needed. Add mustard seeds and let them splutter. Then add curry leaves, onions, green chilies, and garlic. Saut\u00e9 until the onions are soft and translucent.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\"><strong>Add Spices:<\/strong> Add turmeric powder and chili powder to the pan. Stir well to combine, and cook for a minute to release the flavors of the spices.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\"><strong>Combine:<\/strong> Add the fried bitter gourd slices back into the pan. Mix well to coat the slices with the spices and onion mixture. Add Maldive fish flakes, if using.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\"><strong>Season:<\/strong> Add tamarind paste and salt to taste. Mix well and cook for another 2-3 minutes until everything is well combined and heated through.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\"><strong>Finish:<\/strong> If desired, add freshly grated coconut for added texture and flavor. Mix well and remove from heat.<\/span><\/li>\n<li><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\"><strong>Serve:<\/strong> Serve the Karavila Sambal warm with rice or as a side dish to complement your meal.<\/span><\/li>\n<\/ol>\n<p><strong><span style=\"font-size: 20px; font-family: georgia, palatino, serif; color: #000000;\">Conclusion<\/span><\/strong><\/p>\n<p><span style=\"font-size: 16px; font-family: georgia, palatino, serif; color: #000000;\">Bitter gourd, or Karavila, is a remarkable vegetable with a wealth of health benefits, from regulating blood sugar levels to boosting the immune system. Growing bitter gourd is a rewarding experience, offering a continuous supply of fresh, nutritious produce. In the kitchen, bitter gourd&#8217;s unique flavor can be transformed into a variety of delicious dishes, with Karavila Sambal being a standout example. By incorporating bitter gourd into your diet, you can enjoy both its culinary versatility and its numerous health benefits. So, embrace the bitterness and discover the wonders of this extraordinary vegetable.<\/span><\/p>\n<p><span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/websitedesigns.com.au\/elankanew\/elanka-newsletter-sign-up\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"font-size: 18px;\">Click here to receive your free copy of the eLanka Newsletter twice a week delivered directly\u00a0to\u00a0your\u00a0inbox!<\/span><\/strong><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bitter Gourd (\u0d9a\u0dbb\u0dc0\u0dd2\u0dbd) &#8211; By Nadeeka &#8211; eLanka Bitter gourd, known scientifically as Momordica charantia and commonly referred to as Karavila in Sri Lanka, is a unique vegetable with a distinctive bitter taste. Despite its bitterness, it is celebrated for its numerous health benefits and versatility in cooking. This article delves deep into the health [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":137769,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,49969],"tags":[66294,66299,66305,66295,66303,66301,66304,66300,66298,66297,66296,66302],"class_list":{"0":"post-137766","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-nadeeka-kumari","9":"tag-bitter-gourd","10":"tag-bitter-gourd-cultivation","11":"tag-bitter-gourd-for-diabetes","12":"tag-bitter-gourd-health-benefits","13":"tag-bitter-gourd-nutritional-benefits","14":"tag-bitter-gourd-recipes","15":"tag-blood-sugar-regulation-with-bitter-gourd","16":"tag-cooking-bitter-gourd","17":"tag-growing-bitter-gourd-plants","18":"tag-how-to-grow-bitter-gourd","19":"tag-karavila-health-benefits","20":"tag-karavila-sambal-recipe","21":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bitter Gourd (\u0d9a\u0dbb\u0dc0\u0dd2\u0dbd) - By Nadeeka - eLanka - eLanka<\/title>\n<meta name=\"description\" content=\"Bitter gourd, known scientifically as Momordica charantia and commonly referred to as Karavila in Sri Lanka\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bitter Gourd (\u0d9a\u0dbb\u0dc0\u0dd2\u0dbd) - By Nadeeka - eLanka\" \/>\n<meta property=\"og:description\" content=\"Bitter gourd, known scientifically as Momordica charantia and commonly referred to as Karavila in Sri Lanka\" \/>\n<meta property=\"og:url\" content=\"https:\/\/websitedesigns.com.au\/elankanew\/bitter-gourd-\u0d9a\u0dbb\u0dc0\u0dd2\u0dbd-by-nadeeka-elanka\/\" \/>\n<meta property=\"og:site_name\" content=\"eLanka\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/eLanka.com.au\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-29T06:31:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2024\/06\/Bitter-Gourd-3.png\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"eLanka admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"eLanka admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/websitedesigns.com.au\/elankanew\/bitter-gourd-%e0%b6%9a%e0%b6%bb%e0%b7%80%e0%b7%92%e0%b6%bd-by-nadeeka-elanka\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/websitedesigns.com.au\/elankanew\/bitter-gourd-%e0%b6%9a%e0%b6%bb%e0%b7%80%e0%b7%92%e0%b6%bd-by-nadeeka-elanka\/\"},\"author\":{\"name\":\"eLanka admin\",\"@id\":\"https:\/\/websitedesigns.com.au\/elankanew\/#\/schema\/person\/f6e635b74ab35ef88a68a9973cacc5bd\"},\"headline\":\"Bitter Gourd (\u0d9a\u0dbb\u0dc0\u0dd2\u0dbd) &#8211; 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