Luffa, also known as sponge gourd, closely resembles cucumber or zucchini. With its mild and slightly sweet flavor profile, luffa is a versatile ingredient that can provide many positive health effects.
Luffa is packed with various antioxidants, minerals, vitamins, and nutrients. Luffa is an excellent source of vitamin A and can help prevent vision issues, as vitamin A has been shown to protect the eyes from retina deterioration. It is also rich in vitamin B5 and manganese, which both help with metabolism as well as energy production. Additionally, luffa can help with wound healing through tissue repair and collagen formation, as it is rich in vitamin C.
Please see our healthy Stir-Fried Luffa with Egg recipe down below!
Stir-Fried Luffa with Egg
Ingredients:
1 pound young luffa
2 large organic eggs, lightly beaten
2 garlic cloves, minced
1 tablespoon of bone broth
1 tablespoon avocado oil
White pepper and sea salt, to taste
Directions:
Prepare the luffa by peeling it and cut them into bite-size chunks.
Heat avocado oil in a large non-stick pan over medium-high heat.
Add the minced garlic to the pan until it becomes fragrant.
Add the luffa and bone broth. Stir until the luffa is lightly softened. This should take around 1 minute for thinly sliced luffa.
Push luffa aside and pour the beaten egg into pan, stir-fry all ingredients together.
Season to taste with salt and white pepper.
Feel free to serve with rice or enjoy this dish by itself.
Serve hot and enjoy!
References:
Kamran, M. J., Jayamani, E., Wong, Y. C., & Heng, S. K. (2022). A review: Surface treatments, production techniques, mechanical properties and characteristics of Luffa cylindrica bio composites. Journal of Industrial Textiles, 51(1), 215S-245S. Sage Journals. 10.1177/1528083720984094
Shendge, P. N., & Belemkar, S. (2018, October). Therapeutic Potential of Luffa acutangula: A Review on Its Traditional Uses, Phytochemistry, Pharmacology and Toxicological Aspects. Front Pharmacol., 9. PubMed Central. 10.3389/fphar.2018.01177