Carillie: Nature’s powerhouse of nutrients, now starring in your kitchen

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There are countless ways to prepare carillie or bitter melon, a delicious and nutritious fruit eaten as a vegetable known for its distinct bitter taste.

If you find the carillie too bitter, you can soak it in salted water for 30 minutes before cooking.

Here are a few popular recipes to get you started:

1. Classic Trini Fried Carillie

This simple yet flavourful dish is a Trinidadian staple. The carillie is fried until crispy, then simmered in a savoury onion and garlic sauce with spices like cumin, turmeric, and scotch bonnet peppers. You can serve it with roti, rice, or boiled provisions.

Ingredients:

• 1 medium carillie
• 1/2 tablespoon vegetable oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1/2 teaspoon turmeric
• 1 scotch bonnet pepper, chopped (optional)
• 1/2 cup water
• Salt and pepper to taste

Instructions:

1. Wash and slice the carillie thinly.
2. Heat oil in a pan over medium heat. Add the carillie and cook until golden brown and crispy.
3. Remove the carillie from the pan and set aside.
4. In the same pan, add the onion and garlic and cook until softened.
5. Add the cumin, turmeric, and scotch bonnet pepper (if using) and cook for another minute.
6. Add the water and season with salt and pepper.
7. Return the carillie to the pan and simmer for 5-10 minutes, or until tender.
8. Serve hot over rice, roti, or with boiled provisions.

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2. Spicy Stir-fried Carillie with Shrimp

This quick and easy stir-fry is packed with flavour and protein. The carillie is stir-fried with shrimp, bell peppers, onions, and a spicy soy sauce glaze. It’s a perfect weeknight meal.

Ingredients:

• 1 medium carillie
• 1/2 pound of shrimp, peeled and deveined
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• 1/4 cup soy sauce
• 1 tablespoon brown sugar
• 1 tablespoon sriracha
• 1 tablespoon rice vinegar
• 1 teaspoon cornstarch
• Oil for frying

Instructions:

1. Wash and slice the carillie thinly.
2. Marinate the shrimp in soy sauce and cornstarch for 15 minutes.
3. Heat oil in a wok or large pan over high heat. Add the carillie and stir-fry for 2-3 minutes, until slightly softened.
4. Remove the carillie from the pan and set aside.
5. Add a little more oil to the pan and stir-fry the shrimp until cooked through.
6. Add the bell peppers and onion and stir-fry for another minute.
7. Add the garlic, soy sauce, brown sugar, sriracha, and rice vinegar to the pan and bring to a simmer.
8. Return the carillie to the pan and toss to coat in the sauce.
9. Serve hot over rice or noodles.

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3. Carillie Curry with Coconut Milk

This fragrant and flavourful curry is a hearty and satisfying meal. The carillie is simmered in a creamy coconut milk sauce with aromatics like ginger, lemongrass, and kaffir lime leaves. You can serve it with rice, naan, or roti.

Ingredients:

• 1 medium carillie
• 1 tablespoon oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 stalk lemongrass, chopped
• 2 kaffir lime leaves, torn
• 1 can (14 oz) coconut milk
• 1 tablespoon curry paste
• 1/2 cup vegetable broth
• Salt and pepper to taste

Instructions:

1. Wash and slice the carillie thinly.
2. Heat oil in a pot or Dutch oven over medium heat. Add the onion and garlic and cook until softened.
3. Add the ginger, lemongrass, and kaffir lime leaves and cook for another minute.
4. Add the coconut milk, curry paste, and vegetable broth to the pot and bring to a simmer.
5. Add the carillie and season with salt and pepper.
6. Simmer for 15-20 minutes, or until the carillie is tender.
7. Serve hot over rice, naan, or roti.

These are just a few ideas to get you started. Feel free to experiment with different ingredients and spices to find your own favorite way to enjoy carillie. No matter how you prepare it

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4. Trini-Style Carillie Mother-in-Law

This version features crispy fried carillie simmered in a savoury onion, garlic, and tomato sauce with spices like cumin, turmeric, and scotch bonnet peppers. It’s traditionally served with roti or rice, but you can also enjoy it with boiled provisions or fried plantains.

Ingredients:

• 1 medium carillie
• 1/2 tablespoon vegetable oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15 oz) can diced tomatoes, undrained
• 1 teaspoon cumin
• 1/2 teaspoon turmeric
• 1 scotch bonnet pepper, chopped (optional)
• 1/2 cup chicken broth or water
• Salt and pepper to taste
• Chopped cilantro, for garnish (optional)

Instructions:

1. Wash and thinly slice the carillie.
2. Heat oil in a large skillet or Dutch oven over medium heat. Add the carillie and cook until golden brown and crispy, about 5-7 minutes.
3. Remove the carillie from the pan with a slotted spoon and set aside on a paper towel-lined plate.
4. In the same pan, add the onion and garlic and cook until softened, about 3-4 minutes.
5. Add the diced tomatoes, cumin, turmeric, and scotch bonnet pepper (if using) and bring to a simmer.
6. Cook for 5-7 minutes, allowing the flavours to meld.
7. Add the chicken broth or water and season with salt and pepper to taste.
8. Return the carillie to the pan and simmer for 10-15 minutes, or until tender.
9. Garnish with chopped cilantro (optional) and serve hot over roti, rice, boiled provisions, or fried plantains.

5. Spicy Coconut Carillie Mother-in-Law

This version adds a touch of sweetness and creaminess with coconut milk and a hint of spice with ginger and scotch bonnet pepper.

Ingredients:

• 1 medium carillie
• 1 tablespoon vegetable oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 scotch bonnet pepper, chopped (optional)
• 1 (14 oz) can coconut milk
• 1 tablespoon curry paste
• 1/2 cup vegetable broth
• Salt and pepper to taste
• Chopped cilantro, for garnish (optional)

Instructions:

1. Wash and thinly slice the carillie.
2. Heat oil in a large skillet or Dutch oven over medium heat. Add the carillie and cook until golden brown and crispy, about 5-7 minutes.
3. Remove the carillie from the pan with a slotted spoon and set aside on a paper towel-lined plate.
4. In the same pan, add the onion, garlic, and ginger and cook until softened, about 3-4 minutes.
5. Add the scotch bonnet pepper (if using) and cook for another minute.
6. Add the coconut milk, curry paste, and vegetable broth to the pan and bring to a simmer.
7. Cook for 5-7 minutes, allowing the flavours to meld.
8. Return the carillie to the pan and simmer for 10-15 minutes, or until tender.
9. Garnish with chopped cilantro (optional) and serve hot over roti, rice, boiled provisions, or fried plantains.

Tips:

• For a milder flavour, remove the seeds from the scotch bonnet pepper before chopping.
• You can adjust the amount of spice to your own preference.
• If you don’t have curry paste, you can substitute with a mixture of ground cumin, coriander, turmeric, and chili powder.
• Feel free to add other vegetables to the dish, such as bell peppers, okra, or eggplant.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

We hope you enjoy these carillie mother-in-law recipes! They’re sure to become a new family favourite.

Just remember to cook with love and let the flavours speak for themselves!

Here are some additional tips for cooking carillie:

• Carillie can be cooked whole, sliced, or chopped. The cooking time will vary depending on the size and thickness of the pieces.
• Carillie pairs well with many different spices, such as cumin, turmeric, ginger, and garlic.
• You can add other vegetables to your carillie dish, such as bell peppers, onions, carrots, and potatoes.
• Carillie can be served as a main course or side dish.

Carillie, also known as bitter melon or karela, is a tropical vine fruit that has been used in traditional medicine for centuries. It’s known for its bitter taste, but it’s packed with nutrients and antioxidants that may offer a variety of health benefits.

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Health benefits of carillie

Here are some of the potential health benefits of carillie:

• Blood sugar control: Carillie contains several compounds that may help lower blood sugar levels, including charantin and momordicin. These compounds appear to act similarly to insulin, helping your cells absorb glucose from the bloodstream. Some studies have shown that carillie may be beneficial for people with type 2 diabetes.
• Weight management: Carillie is low in calories and high in fibre, which can help you feel full and eat less. This may aid in weight management or weight loss.
• Digestive health: Carillie has traditionally been used to treat digestive problems such as constipation, indigestion, and bloating. It may also help to protect against stomach ulcers.
• Skin health: Carillie is a good source of vitamin C, which is important for collagen production and skin health. It may also help to reduce inflammation and protect against skin damage.
• Antioxidant properties: Carillie is rich in antioxidants, which can help to protect your cells from damage caused by free radicals. This may reduce your risk of chronic diseases such as heart disease, cancer, and stroke.

It’s important to note that most of the research on carillie’s health benefits is preliminary. More research is needed to confirm these benefits and to determine the safe and effective dosage for different conditions.

If you’re considering using carillie for its health benefits, it’s important to talk to your doctor first, especially if you have any underlying health conditions or are taking any medications.

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Carillie leaves

Carillie leaves, just like the fruit itself, offer a surprising range of potential uses and health benefits. While less commonly consumed than the fruit, the leaves shouldn’t be overlooked as they pack their own nutritional punch and unique properties. Here are some of the ways carillie leaves can be used:

Culinary applications:

• Vegetable: In some regions, carillie leaves are enjoyed as a cooked green vegetable similar to spinach or kale. They can be boiled, stir-fried, or added to soups and stews. The taste is described as slightly bitter and earthy, similar to the fruit but milder.
• Seasoning: The leaves can be dried and ground into a powder, similar to bay leaves, to add a unique flavor and aroma to curries, soups, and stir-fries.
• Tea: Fresh or dried carillie leaves can be steeped in hot water to make a bitter tea with potential health benefits like blood sugar control and digestion aid.

Traditional medicine:

• Wound healing: Carillie leaves have been used traditionally to promote wound healing and reduce inflammation due to their antibacterial and antioxidant properties. The leaves can be crushed and applied directly to wounds or used in poultices.
• Skin conditions: The leaves may be beneficial for treating skin conditions like eczema and psoriasis due to their anti-inflammatory and antimicrobial properties. Topical application of leaf extracts or pastes is common in traditional practices.
• Diabetes management: Some studies suggest carillie leaves may help regulate blood sugar levels, potentially aiding in diabetes management. Consumption of leaf tea or extracts is common in traditional practices.
• Digestive issues: Carillie leaves have been used traditionally to treat digestive problems like constipation, indigestion, and bloating. The leaves are believed to have laxative and stomach-soothing properties.

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Nutritional value:

• Carillie leaves are a good source of vitamins A, C, and K, as well as minerals like iron, calcium, and magnesium.
• They are also rich in antioxidants, which can help protect cells from damage and may reduce the risk of chronic diseases.

Important precautions:

• While generally safe for most people, carillie leaves may interact with certain medications, so it’s important to consult your doctor before using them if you take any medications.
• Pregnant and breastfeeding women should avoid carillie leaves due to limited research on potential safety concerns.
• It’s best to start with small amounts of carillie leaves to assess your tolerance, as they can be slightly bitter and may cause digestive discomfort in some individuals.

Traditional uses of carillie leaves lack extensive scientific evidence, and consulting a healthcare professional is always recommended before incorporating them into your diet or using them for medicinal purposes.

Overall, carillie is a healthy food that may offer a variety of potential health benefits. However, it’s important to talk to your doctor before using it to make sure it’s safe for you.

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