Ash Gourd Juice / Winter Melon Juice

Traditional Ash Gourd juice recipe with lemon, black salt, pepper, and mint. It's naturally detoxifying, immune-boosting, and helps strengthen mental clarity.

Recipe Index

Jump to:

• An Introduction to Ash Gourd Juice
• What is Ash Gourd?
• Ash Gourd in Asian cuisine
• Selecting fruits
• Nutritional content
• Ash Gourd nutrition
• Cultivating gourds
• Ash Gourd in Ayurveda
• How to make Ash Gourd juice
• Equipment you will need
• Ingredients you will need
• Step-by-step tutorial: Cold press juicer method
• More healthy recipes to try
• FAQ
• Ash gourd juice recipe: Simple & nourishing
• 📋 Recipe
• Recipe Variations

An Introduction to Ash Gourd Juice

My first real introduction to ash gourd juice came from Sadhguru, who often speaks about its traditional uses and benefits in yogic practices. I was pleasantly surprised to find that ash gourd grows abundantly here in Phuket - it's widely available in local markets all year round, and very affordable.

After experimenting with different recipe variations, I began including ash gourd juice in my morning routine. Over time, I noticed subtle but meaningful shifts in how I felt. As an Irish chef living in tropical Thailand, I welcome any natural way to help regulate my body temperature and support digestion.

In this article, I’ll share what I’ve learned about ash gourd and its culinary and cultural significance. You’ll also find a simple ash gourd juice recipe that’s easy to prepare at home - the biggest challenge might just be sourcing a gourd if you're outside of Asia!

What is Ash Gourd?

Ash Gourd or Winter Melon is a fruit native to Asian countries and warm parts of Australia. It comes in all shapes, sizes, and varieties.

The fruit is considered to be very auspicious and is used in making temple prasad (food offered to the gods). Many people in South India hang it in front of their houses as it is known to give positive vibrations and clear negative energy.

It is used widely in Indian, Chinese, and Southeast Asian cuisines - in curries, stir-fries, soups, desserts, and drinks. The fruit contains many health benefits and has been widely used in Indian and Chinese medicinal systems for centuries.

Ash Gourd is a vine, and the fruit resembles a watermelon or a big cucumber. The mild taste is similar to cucumber. The mature fruit has a waxy covering, hence the name Wax Gourd, or it is covered in grey ash - Ash Gourd. This natural wax preserves the fruits after harvest for several months.

Ash Gourd in Asian cuisine

Also known as Winter melon, green squash, white pumpkin, Chinese melon, or in Hindu it's called Safed Petha.

In Indian cuisine, Ash Gourd is widely used in making various kootu, curries, dal, dry subzi, and adding yogurt to make raita.

The popular North Indian dessert or sweet candy, Petha from the famous Agra city, is made with it. In Thai and Southeast Asian cuisine, green squash is widely available all year round and appears in many local soups and curries.

Selecting fruits

When selecting an Ash Gourd, choose a gourd with no bruises. The fruit should feel heavy for its size. It's approximately the same size and shape as a watermelon, with a characteristic white, ash-coated surface.

This powder is harmless to eat, but it becomes sticky when it is wet. It should be washed from the surface before cutting the fruit open. The interior should be white with a crisp texture. Uncut, an ash gourd will keep for up to 2 months in a cool, dry storage area.

Nutritional content

Ash gourd has become increasingly popular in wellness circles due to its naturally cooling properties and high water content.

While it has long been used in traditional culinary and medicinal systems like Ayurveda and Traditional Chinese Medicine, here are some of the ways it's commonly appreciated in holistic health:

• Naturally hydrating and cooling for the body
• May support healthy digestion and detox when included in a balanced diet
• Traditionally used to help regulate metabolism and body temperature
• Valued in some systems for its calming and antacid-like properties
• Often included in wellness routines to support respiratory function and circulation

Its mild flavor and nutrient density make it an easy addition to juices, soups, and stir-fries.

Ash Gourd nutrition

Many people enjoy ash gourd juice as part of their wellness routine, especially in tropical climates where hydration and cooling foods are essential.

Nutritionally, ash gourd offers:

• Low calories and high fiber, which may help support satiety and mindful weight management
• Natural potassium content contributes to hydration balance and electrolyte support
• B vitamins, including riboflavin (vitamin B2), which plays a role in energy metabolism and thyroid function
• Vitamin C and flavonoids, known for their antioxidant properties and immune-supporting roles
• Alkaline-forming nature, which makes it a popular choice for those managing acidic foods or occasional heartburn

Its high water content and zero cholesterol profile also make it a heart-friendly food choice. In traditional wellness practices like Ayurveda, ash gourd is sometimes described as having a “cooling” energy, used to calm the system and support digestive ease.

Some also explore external uses of ash gourd pulp for hair and skin, though I haven’t yet gone as far as applying it to my receding hairline… but never say never!

Cultivating gourds

More information here on the different varieties and how to grow them.

Ash Gourd in Ayurveda

For more reading on the health benefits of ash gourd, you may visit this resource.

Incorporating ash gourd or winter melon into your lifestyle is an effective way to beat the heat, enjoy a powerful energy boost, and add tasty variety to salads, juices, snacks, and even sweets. 

How to make Ash Gourd juice

Ash gourd has a very mild, neutral taste, similar to cucumber, which can make the juice seem quite plain on its own. To enhance the flavor, we recommend adding lemon juice, black salt, freshly ground black pepper, and a few mint leaves.

Preparation Tips:

• You can make this juice using either a cold-pressed juicer (for maximum nutrient retention) or a high-speed blender.
• If the ash gourd contains large, mature seeds, discard them before juicing. Soft, thin seeds can be blended or juiced without issue.
• If using a blender, be sure to strain the juice before serving for a smoother texture.

Serving Suggestions:

• Season with lemon, black salt (or pink Himalayan salt), and pepper to taste.
• Enjoy it chilled, preferably freshly made in the morning, garnished with a sprig of mint and a wedge of lemon.

For best results, make only what you’ll consume on the same day - this helps preserve freshness and nutritional quality.

Equipment you will need

You can use either a blender or a cold-pressed juicer to make this recipe. In the recipe card, I provide details of how to make both. In this step-by-step tutorial, I use the cold-pressed juicer method, which is my preferred way.

Ingredients you will need

• Ash Gourd
• Lemon
• Black salt
• Black pepper
• Mint

Step-by-step tutorial: Cold press juicer method

More healthy recipes to try

• Golden Milk
• Black Sesame Milk
• Chia Seed Pudding With Mango
• Ginger Immune Booster
• Ash Gourd Immune Booster
• Beet It Juice
• 3-Day Juice Cleanse Plan
• Turmeric Jamu
• Asian Pear & Sesame Milk Bircher
• Quinoa tabbouleh

FAQ

Ash gourd juice recipe: Simple & nourishing

We hope this guide inspires you to explore ash gourd juice in your kitchen. It’s always a pleasure to share simple, nourishing recipes that support a more mindful and balanced lifestyle.

If you try this recipe or have your variation to share, we’d love to hear from you. Tag your creations on social media with #holisticchefacademy and join our growing community of wellness-focused food lovers.

📋 Recipe