Ash Gourd - Nutritive Value, Medicinal Value, Benefits And Recipes Using Ash Gourd

 

Fig- Ash Gourd

Ash Gourd- Amazing fruit and as a vegetable

This is a very auspicious vegetable.

Ash Gourd is recognized for its medicinal properties in Ayurveda System of Medicine. Many delectable dishes like peta, (a sweet dish), soups, and curries are prepared by this fruit.

Ash Gourd also used in different dishes all over India, as green pumpkin offer lots of health benefits in pregnancy, for hair and skin health and more:

The seeds of this fruit are flat and white in color.

Fruits of this plant are widely used for cooking in India, Pakistan, and China. Ash gourd is easily available throughout India.

The length of matured fruit will be 1-1.5 ft. The Ash Gourd belongs to the family of Cucurbitaceae and Benincasa hispida is its binomial name. 

It is also commonly known as Wax Gourd, Winter Melon, Green Pumpkin, or Ash Gourd. It is not just the fruit, which is useful, but its seeds and seed oil is equally beneficial in a different condition such as pregnancy, brain health, and skin. This plant is cultivated in South East Asia.

Ash Gourd Nutritive Value

➺Ash gourd is a versatile addition to soups, stews, and salads. Ash gourd is low in calories, fat, carbs, and protein. 

➺Yet, it’s rich in fiber and antioxidants that are believed to promote your health and help protect your body from disease.

➺Ash gourd’s low calorie, low carb, high water, and high fiber contents provide a nutrient combination that may promote digestive health and help you maintain a healthy weight.

➺Extracts made from ash gourd’s flesh, skin, and vine have been linked to an array of potential health benefits. It can also be baked, fried, candied, or used to make ketchup, jam, juices, smoothies, and desserts.

➺Ash gourd comprises 96% water and is very low in calories, fat, protein, and carbs. Yet, it remains rich in fiber and provides small amounts of various nutrients.

Nutrients    &   Nutrient Value,                     

Vitamin E - 1.10 %

Calcium - 5.10 %

Magnesium - 6.70 %

Phosphorus - 5.00 %

Zinc - 7.20 %

Iron - 5.70 %

Manganese - 12.50 %

Iodine - 5.90 %

Total Fat - 3.9 g

Saturated Fat - 0.5 g

Total Carbohydrate - 12.5 g

Dietary Fiber - 0.6 g

Protein - 2 g

Sodium - 33 mg

Potassium -359 mg

Vitamin A - 9.80 %

Vitamin B6 - 11.30 %

Vitamin C - 30.50 %

Phosphorus - 5.00 %

Medicinal Value And Benefits Of  Ash Gourd

🍃Ash gourd is an important ingredient in various Ayurvedic medicines for treating bleeding disorders and helps in improving body weight and is ideal for diabetic patients.

🍃Green Pumpkin helps in combating general debility and treats mental disorders by stabilizing nerve cells.

🍃The pulp of Ash Gourd is a rich source of vitamin B and C and is also an excellent remedy for tapeworms.

🍃With the help of Ash Gourd, one can also get relief from symptoms of morphine withdrawal.

🍃Green Pumpkin helps in treating Acid reflux syndrome with help from its active principles such as Terpenes, Flavonoid C, glycosides, and sterols since they have antioxidant effects that help in inhibiting gastric mucosal damage.

🍃Ash gourd helps in treating Purpura.

🍃Due to its alkaline property, it is used as a diuretic or bladder purifier.

🍃In the case of a burn, the topical application of Ash Gourd pulp is also highly beneficial.

🍃Green Pumpkin also acts as an Aphrodisiac i.e. a substance, which increases sexual potency and as an appetizer.

Recipes Using Ash Gourd

Lime and Ash Gourd Cooler;

Juice 2-3 cups of ash gourd in a juicer, add fresh lime juice and salt to taste. Blend in a sprig of mint or cilantro for a fresh twist.

Ash Gourd and Watermelon Smoothie;

Blend equal parts ash gourd and watermelon in a blender with water or plain yogurt and add honey or agave syrup to taste.

Ash Gourd Juice

Ingredients

• Ash gourd, 4-5 inch sized – 1
• Lemon juice – 6 tsp
• Black pepper powder – 3 tsp
• Salt – 3 tsp

Fig-Ash Gourd Juice

Method

⇒Cut ash gourd, remove skin and seeds.

⇒Blend to a smooth puree.

⇒Strain.

⇒Add lemon juice, black pepper powder and salt.

Ash Gourd Coconut Curry

Ingredients

• 500 grams Vellai Poosanikai (Ash gourd/White Pumpkin)
• 1/2 teaspoon Turmeric powder (Haldi)
• Salt , to taste
• Oil , for cooking
• To be roasted and ground to paste
• 4 Dry Red Chillies
• 1/2 cup Fresh coconut , grated
• 30 grams Tamarind Water
• 1/2 teaspoon Methi Seeds (Fenugreek Seeds)
• 1/2 teaspoon Cumin seeds (Jeera)
• 2 teaspoons Coriander (Dhania) Seeds
• 2 teaspoons Sesame seeds (Til seeds)
• 3 tablespoons Jaggery
• 1 cup Tamarind Water

For seasoning

• 1 teaspoon Oil
• 1/2 teaspoon Mustard seeds (Rai/ Kadugu)
• 2 sprig Curry leaves , roughly torn
• 1 Dry Red Chillies

Fig- Ash Gourd Coconut Curry Recipe 

Recipe Making

⇒To begin making the  Ash Gourd Coconut Curry Recipe  cook the ash gourd in the pressure cooker with little water, turmeric powder and salt for just 1 whistle. Release the pressure naturally.

⇒Soak the tamarind ball in hot water for about 15 minutes, and squeeze and keep the water.

⇒Then dry roast the spices and other ingredients for the ground paste in a pan except the coconut. Then grind it along with coconut to a smooth paste.

⇒In same pressure cooker which has the ash gourd add the paste and little water and give it stir. Keep the Ash Gourd Coconut Curry on the medium heat, Adjust the seasoning and texture if required. Once done transfer it in a bowl.

⇒For the seasoning, heat oil in a small skillet and add mustard seeds and let it crackle. After the mustard seeds have crackled add the curry leaves and red chillies. Turn off the heat after the red chillies have darkened and add it on top of the Ash Gourd Coconut Curry and serve.