Description:
Okra, also known as ladyfinger, is a green, flowering plant commonly used in cooking. Its long, slender pods contain small seeds and have a mild flavour with a slightly mucilaginous texture when cooked. Okra is popular in dishes like gumbo, stir-fries, and curries. The pods can be sautéed, fried, or added to soups and stews.
Health Benefits From Eating Okra:
Okra offers several health benefits while being low in calories, making it a great addition to a healthy diet. Here’s a look at its benefits:
- Rich in Nutrients: Okra is a good source of vitamins A, C, and K, as well as B vitamins like folate. It supports immune function, skin health, and bone health.
- Supports Digestive Health: The high fibre content helps improve digestion, prevent constipation, and promote a healthy gut microbiome.
- Blood Sugar Regulation: Some studies suggest okra may help manage blood sugar levels, making it beneficial for people with diabetes.
- Antioxidant Properties: Okra contains antioxidants such as polyphenols, which help reduce oxidative stress and inflammation in the body.
- Heart Health: Okra’s fibre and antioxidant content may help lower cholesterol and promote cardiovascular health.
Calories (per 100g):
- Calories: 33 kcal
- Carbohydrates: 7.5g
- Fibre: 3.2g
- Protein: 2g
- Fat: 0.2g
Recipe for Sautéed Okra
Ingredients:
- 1 pound fresh okra, trimmed and sliced
- 2 tablespoons olive oil or vegetable oil
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 1 teaspoon cumin (optional)
- Salt and pepper to taste
- 1 tablespoon lemon juice (optional)
- Fresh herbs (like cilantro or parsley) for garnish
Instructions:
- Rinse and trim the ends. Slice into 1/2-inch pieces.
- In a large skillet, heat the oil over medium heat.
- Add the sliced onion and sauté until soft and translucent, about 3-4 minutes.
- Â Stir in the minced garlic and cumin, cooking for an additional minute until fragrant.
- Add the sliced okra to the skillet. Sauté for 5-7 minutes, stirring occasionally, until the okra is tender but still vibrant.
- Season with salt, pepper, and lemon juice, if using. Toss to combine.
- Garnish with fresh herbs and serve warm as a side dish.
Here’s a simple and flavourful Jamaican Okra and Saltfish recipe:
Ingredients:
- 1 lb fresh okra, sliced
- 1/2 lb salted cod (saltfish), soaked overnight and flaked
- 1 medium onion, chopped
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 1-2 Scotch bonnet peppers (optional, for heat), chopped
- 2 tablespoons vegetable oil
- 1/2 teaspoon thyme (fresh or dried)
- 1/2 teaspoon allspice (optional)
- Salt and pepper to taste
- 1-2 tomatoes, chopped
- 1/2 cup water or coconut milk (optional)
Instructions:
- Prepare the Saltfish: Drain and rinse the soaked salted cod. Place it in a pot of fresh water, bring to a boil, and cook for about 10-15 minutes to soften. Drain, remove bones, and flake the fish.
- Cook the Okra: In a large skillet, heat the oil over medium heat. Add the sliced okra and cook for about 5-7 minutes, stirring occasionally until they are slightly tender.
- Sauté Vegetables: Add the onions, bell pepper, garlic, Scotch bonnet peppers, and thyme to the skillet. Sauté for another 3-4 minutes until the vegetables soften.
- Add Saltfish and Tomatoes: Stir in the flaked saltfish and chopped tomatoes. Cook for 5 more minutes, allowing the flavours to meld together.
- Simmer: Add the water or coconut milk for a richer flavour (optional). Season with salt, pepper, and allspice. Let everything simmer for 5-10 minutes, until the okra is fully tender but not mushy.
- Serve: Serve your Jamaican okra and saltfish with rice and peas, fried dumplings, or bread.
Enjoy this flavourful Jamaican dish packed with vibrant vegetables and the savoury taste of salted cod!
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