The Luffa or the dark green sponge belongs to the Cucurbitaceae family. It is widely cultivated in India and the Americas. However, it is easiest to grow in the tropical and sub-tropical climates which means that if you are in India, then your backyards! The Sponge gourd / Luffa or the Tori is a highly fibrous vegetable and has a flavor and taste which is similar to bitter melon. It’s a nutrient-dense green veggie that you can rely on for a rich supply of anti-oxidants, minerals, vitamins, dietary essentials such as lipids and good carbohydrates. Sponge gourd offers Vitamin C and B6 in abundance quantities along with Magnesium which itself performs key roles in the human physiology. Because the sponge gourd is low on carbohydrates, it is highly recommended for people suffering from diabetes. Luffa or the Tori, is in fact, believed to have many medicinal qualities. Vitamin A in this gourd prevents macular degeneration which leads to blindness. The vegetable even prevents cardiovascular ailments thanks to the Vitamin B5 which lowers bad Cholestrol in the blood. Apart from this the sponge gourd is extremely good for skin health, treating migraine headaches, and providing the necessary cooling to the body when it heats up.

You can add the Luffa to your salads by steaming or blanching them, to your chutneys for that peculiar bitter flavor, cook them in a curry, or simply saute. There are many traditional and modern ways to cook and eat the sponge gourd! But first, sow them in your garden for a healthy supply!