Okra is also known as “lady’s finger” in some parts of Asia. And various other names in other parts of the world. The plant is cultivated in tropical, subtropical and warm temperate regions around the world. Okra is an edible pea pod and although can be eaten raw, you can lightly blanch, steam or give it a quick stir-fry to reduce the “green” taste. Use when it’s tender, as it gets very fibrous when it’s older. In the okra pods, the white soft seeds (edible) are arranged in 5 to 10 vertical columns, giving it the angled appearance on the outside.
Nutritional Benefits
Okra is very low in calories and dense with nutrients. It is high in fibre, vitamin A, C, and folate content. It is also a good source of the B vitamins, vitamin K, calcium, potassium, iron, zinc, and traces of magnesium and manganese. Okra is one of those few vegetables which have the highest content of phytonutrients and antioxidants such as beta-carotene, xanthin and lutein.
Health benefits
Okra is one of the best medicinal vegetable although it is not everyone’s favourite. You may like to try it if you knew about its immense health benefits: Anaemia: Helps red blood cells production and prevent anaemia. Anti-Cancer: The high antioxidants in okra helps protect the immune system against harmful free radicals and prevent mutation of cells. Asthma: The high antioxidants and vitamin C content make okra useful for reducing asthmatic attacks. Bone Strength: Folate in okra builds strong bones and density, preventing osteoporosis. Cholesterol: The soluble fibre helps to lower serum cholesterol, thus also reducing atherosclerosis and the risk of heart diseases. Constipation: The rich fibre and mucilaginous (slimy) content in okra pods help increase bulk, bind to toxins and ensure easy bowel movements with its natural laxative properties. Regularly eating okra also reduces the risk of colon cancer. Immune Booster: The high antioxidants and vitamin C content make okra a good immune booster food that reduce your catching the cough and cold. Peptic Ulcers: The mucilaginous content provides a temporary coating to the digestive tract and stomach lining while healing the ulcers. Pregnancy: The rich folate content in okra can help decrease the incidence of neural tube defects in babies. Skin Health: With good bowel movements, skin health will improve. Helps reduce acne, psoriasis and other skin conditions. Vision Health: Okra contains beta-carotenes (precursor of vitamin A), xanthin and lutein, all antioxidant properties that are helpful for vision health, preventing eye problems like cataract and glaucoma.
PREPARING OKRA SOUP
INGREDIENTS – 500g fresh okro (sliced and pounded – 1.5 Kg assorted meat (beef, kponmo, cowleg) – 1 medium stockfish (cut into small sizes) – 1 medium size dry fish (thoroughly washed) – 1 cup periwinkles(shelled) – 2 cooking ground crayfish – 6 fresh peppers(chilies) – 2 medium onions – 4 medium bunch pumpkin leaves (Ugwu) – 2 maggi cubes – 3 cooking spoonful palm oil – Salt to taste
PREPARATION
Wash the ugwu/pumpkin leaves thoroughly with plenty of water, slice into thin strips and add chopped onion and set aside. Wash the meat and place in a large pot. Add 1 onion chopped, 2 pepper chopped, salt and 2 maggi/knor cubes. Cook until tender. Wash and boil stockfish until tender. Wash the dry fish with salt and soak in boiling water for 5 minutes to kill any insect and loosen any sand. Rinse thorough with lots of cold water. Add the stockfish, dry fish and periwinkles to the meat and cook for a further 10minutes, add some water if necessary. Add the crayfish, palm-oil and 2 maggi cubes, salt and remaining pepper, stir and cook for10minutes. Add the sliced okro and cook for 3-5 minutes(Note: once the okra is added remove the lid from the pot. Covering the pot will reduce the thickness of the okro). Finally add the shredded ugwu/pumpkin leave. Mix in properly. Allow to simmer for 3minutes, Remove from heat and serve hot with fufu, eko, or eba.
OKRA ‘’ LADY’S FINGER’’
Okra is also known as “lady’s finger” in some parts of Asia. And various other names in other parts of the world. The plant is cultivated in tropical, subtropical and warm temperate regions around the world.
Okra is an edible pea pod and although can be eaten raw, you can lightly blanch, steam or give it a quick stir-fry to reduce the “green” taste.
Use when it’s tender, as it gets very fibrous when it’s older. In the okra pods, the white soft seeds (edible) are arranged in 5 to 10 vertical columns, giving it the angled appearance on the outside.
Nutritional Benefits
Okra is very low in calories and dense with nutrients. It is high in fiber, vitamin A, C, and folate content.
It is also a good source of the B vitamins, vitamin K, calcium, potassium, iron, zinc, and traces of magnesium and manganese.
Okra is one of those few vegetables which have the highest content of phytonutrients and antioxidants such as beta-carotene, xanthin and lutein. health benefits
Okra is one of the best medicinal vegetable although it is not everyone’s favorite. You may like to try it if you knew about its immense health benefits:
Anemia: Helps red blood cells production and prevent anaemia.
Anti-Cancer: The high antioxidants in okra helps protect the immune system against harmful free radicals and prevent mutation of cells.
Asthma: The high antioxidants and vitamin C content make okra useful for reducing asthmatic attacks.
Bone Strength: Folate in okra builds strong bones and density, preventing osteoporosis.
Cholesterol: The soluble fiber helps to lower serum cholesterol, thus also reducing atherosclerosis and the risk of heart diseases.
Constipation: The rich fiber and mucilaginous (slimy) content in okra pods help increase bulk, bind to toxins and ensure easy bowel movements with its natural laxative properties. Regularly eating okra also reduces the risk of colon cancer.
Immune Booster: The high antioxidants and vitamin C content make okra a good immune booster food that reduce your catching the cough and cold.
Peptic Ulcers: The mucilaginous content provides a temporary coating to the digestive tract and stomach lining while healing the ulcers.
Pregnancy: The rich folate content in okra can help decrease the incidence of neural tube defects in babies.
Skin Health: With good bowel movements, skin health will improve. Helps reduce acne, psoriasis and other skin conditions.
Vision Health: Okra contains beta-carotenes (precursor of vitamin A), xanthin and lutein, all antioxidant properties that are helpful for vision health, preventing eye problems like cataract and glaucoma.
PREPARING OKRA SOUP
INGREDIENTS
– 500g fresh okro (sliced and pounded
– 1.5 Kg assorted meat (beef,kponmo, cowleg)
– 1 medium stockfish (cut into small sizes)
– 1 medium size dry fish (thoroughly washed)
– 1 cup periwinkles(shelled)
– 2 cooking ground crayfish
– 6 fresh peppers(chilies)
– 2 medium onions
– 4 medium bunch pumpkin leaves (Ugwu)
– 2 maggi cubes
– 3 cooking spoonful palm oil
– Salt to taste
PREPARATION
Wash the ugwu/pumpkin leaves thoroughly with plenty of water, slice into thin strips and add chopped onion and set aside.
Wash the meat and place in a large pot. Add 1 onion chopped, 2 pepper chopped, salt and 2 maggi/knor cubes. Cook until tender. Wash and boil stockfish until tender. Wash the dry fish with salt and soak in boiling water for 5 minutes to kill any insect and loosen any sand. Rinse thorough with lots of cold water.
Add the stockfish, dry fish and periwinkles to the meat and cook for a further 10minutes, add some water if necessary. Add the crayfish, palm-oil and 2 maggi cubes, salt and remaining pepper, stir and cook for10minutes.
Add the sliced okro and cook for 3-5 minutes(Note: once the okra is added remove the lid from the pot. Covering the pot will reduce the thickness of the okro). Finally add the shredded ugwu/pumpkin leave. Mix in properly. Allow to simmer for 3minutes, Remove from heat and serve hot with fufu, eko, or eba.