This article takes a look at 10 of the healthiest winter vegetables and why you should include them in your diet. Okra contains a type of protein called lectin, which may inhibit the … Yet another popular okra dish is this Sambal Steamed Okra which takes only about 20 minutes to prepare if you have Sambal Belacan on hand. Though okra may not be a staple in your kitchen, it’s quite easy to cook. Sprinkle vinegar on the okra along with salt and black pepper to taste. Slice lengthwise in half, place face down on a frying pan and roast without oil until the okra begins to brown. Okra is an excellent laxative treats irritable bowels, heals ulcers and sooths the gastrointestinal track. 2. Red Peppers: Roasted. It contains high amounts of vitamin K, as well as vitamins C, A and E, which are rich in nutrients. Vitamin C is a water-soluble nutrient that contributes to your overall immune function, while vitamin K1 is a fat-soluble vitamin that’s known for its role in blood clotting (2, 3). Okra peel is the most traditional way to use okra medicinally. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Okra packs a potassium punch, has many vitamins and minerals and is nearly calorie-free. Place the okra in a microwave-safe dish with just the water that clings to the pods. Cover and cook until tender, but crisp, about 5 minutes. The superior fiber found in okra helps to stabilize the blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract. This article reviews whether mayo is safe when…. You may think you have to get your protein from meat, nuts, or eggs. It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur amino acids. Instant Pot Green Beans, Potatoes and Andouille. Steamed cabbage, carrots and okra medley. Thus, preparing this recipe is a great idea. Cover and steam for about 12 to 15 minutes or until fork tender, ensuring that the water does not boil out. Because you use less water, the steamed okra tends to be less slimy and drier than okra that's steamed on the stovetop. Okra Health Benefits Full of nutrients. Healthline Media does not provide medical advice, diagnosis, or treatment. Okra is a good source of folate, with 1 cup (100 grams) providing 15% of a woman’s daily needs for this nutrient. Steaming okra prevents the slime that some people have an aversion to. Learn about the health benefits of Okra for FREE You'll receive free access to our entire website including healthy recipes, nutritional diet plans, medicinal uses of ingredients, & ayurvedic health tips. May Help Prevent Migraines. More human research is needed before any conclusions can be drawn. That said, okra may interfere with metformin, a common diabetes medication. Health Benefits of Okra. Steam until tender. The best! Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Helps lose weight. Simply slice and roast okra in your oven. High cholesterol levels are associated with a greater risk of heart disease. In one study, rats given liquid sugar and purified okra experienced fewer blood sugar spikes than animals in the control group (15). Benefits A diet rich in fruits and vegetables can reduce a person’s chances of developing a range of health conditions, including obesity, diabetes, and cardiovascular disease. The mice on the okra diet eliminated more cholesterol in their stools and had lower total blood cholesterol levels than the control group (10). Research in mice indicates that eating okra or okra extract may help decrease blood sugar levels (14). One test-tube study in breast cancer cells found that the lectin in okra may prevent cancer cell growth by up to 63% (12). Can You Eat Nightshades If You Have Arthritis? Okra helps lubricate the large intestines due to its bulk laxative qualities. Here are 14 of the healthiest vegetables on the…. Okra is a flowering plant known for its edible seed pods. Steam whole okra for 6 minutes or frozen okra pieces for 3-4 minutes or until tender (you could also microwave frozen pieces for 2 minutes). Okra Steamed with Dressing. Steam them together by stacking your hard vegetables at the bottom of the pot and then place the softer vegetables at the top. Make sure the okra doesn’t touch the water or it may become slimy. Known as a high-antioxidant food, okra may support improvement in cardiovascular and coronary heart disease, type 2 diabetes, digestive diseases, and even some cancers. One of the best reasons for consuming more okra is that it is packed full of nutrients that are... Boosts energy. Okra boasts an impressive nutrient profile. One cup (100 grams) of raw okra contains (1): Okra is an excellent source of vitamins C and K1. Arrange the steamed okra in a plate, top with the pork shrimp paste mixture. By using this site and these recipes you agree that you do so at your own risk, that you are completely responsible for any liability associated with the use of any recipes obtained from this site, and that you fully and completely release Mary Foreman and Deep South Dish LLC and all parties associated with either entity, from any liability whatsoever from your use of this site and these recipes. Nutritional Benefits: Okra is a low-calorie meal rich in valuable nutrients such as soluble and insoluble fiber, Vitamin A, Folic Acid, and Vitamin C and minerals such as Calcium, Iron, and Potassium. To avoid slimy okra, follow these simple cooking techniques: Okra is a nutritious food with many health benefits. Red peppers … Get one of our Steamed okra recipe recipe and prepare delicious and healthy treat for … Candied Yams We eat a lot of sweet potatoes here in the Deep South, and especially... A collection of 25 recipes for inspiration when you are looking for something to make with ground beef. They are also frequently cooked like the ever popular Kangkung Belacan stir fry. Steamed Okra and Bagoong is a very simple Filipino appetizer consisting of okra and shrimp paste. Avoid crowding your pan or skillet, as this will reduce the heat and cause sliminess. I also included okra as part of my list of foods that can control type 2 diabetes. Consistently high blood sugar can lead to prediabetes and type 2 diabetes. Crecipe.com deliver fine selection of quality Steamed okra recipe recipes equipped with ratings, reviews and mixing tips. Okra’s dietary fiber helps you feel full for longer, which will keep you from … Researchers suggested that the okra decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response (15). A review that included 12,000 healthy adult women found that most consumed just 245 mcg of folate per day, on average (17). Preparation 1. Even people who don’t like okra will love these healthy recipes. This big batch, super creamy macaroni and cheese, made with cheddar, monterey jack, and velveeta, is insanely decadent, buttery, gooey... A perfect potluck casserole, this one feeds a crowd! Pickled Okra After just 2 weeks you'll have a perfect little jar of homemade pickled okra. When you don't want to fool with the grill or smoker, these fall off the bone spareribs will satisfy that rib craving. Another study that followed 6,000 non-pregnant women over 5 years discovered that 23% of participants had inadequate folate concentrations in their blood (18). You are free to print and sharing via Facebook share links and pinning with Pinterest are appreciated, welcomed and encouraged, but do not upload and repost photographs, or copy and paste post text or recipe text for republishing on Facebook, other websites, blogs, forums or other internet sites without explicit prior written approval. While this is a big claim for any vegetables, okra has the substance to … Fried Cornbread - Southern Cornmeal Hoe Cakes, Fall Off the Bone Oven Baked Pork Spareribs with Sweet and Spicy Homemade Barbecue Sauce, 25 Terrific Recipes to Make with Ground Beef, Southern Style Big Batch Super Creamy Special Occasion Macaroni and Cheese. Yet, it can have a slimy texture, which some people find unappealing. And, I think you’ll recall from the last time I mentioned okra to you, it can be a little slimy. See full disclosure for details. Also called ladies’ fingers, okra is an annual vegetable that some believe may be the secret to managing diabetes. Not only is microwaving the okra fast and easy, Marian Morash, author of The Victory Garden Cookbook, prefers this method. Protein and oil contained in the seeds of okra serves as the source of first-rate vegetable protein. Here are 7 nutrition and health benefits of okra. It contains mucilage, a thick substance that becomes gummy when heated. Store them in the fridge for up to four days before cooking. Add it to your grocery list to try a new ingredient with powerful health effects. Pour 1/2 cup water into the pan and bring to a boil. Bring steamer pot of water to a boil. All rights reserved. Okra packs many antioxidants that benefit your health. It’s frequently used in Southern American cuisine and a popular addition to gumbo. Okra 101. Cooking it in an acid-like tomato sauce reduces the gumminess. This can also be considered as a main dish. It helps lower the risk of a neural tube defect, which affects the brain and spine of a developing fetus (16). Folate (vitamin B9) is an important nutrient for pregnant women. Antioxidants are compounds in food that fend off damage from harmful molecules called free radicals (6). Research shows that eating a diet high in polyphenols may improve heart health by lowering your risk of blood clots and oxidative damage (8). A powerhouse of valuable nutrients, okra provides numerous health benefits. Enjoy! What Is Okra? It’s cultivated in warm and tropical climates, such as those in Africa and South Asia. All you need is okra, onion, tomatoes and a few slices of bacon for this easy and delicious dish. 2. Polyphenols may also benefit brain health due to their unique ability to enter your brain and protect against inflammation (9). Also using anato oil to at least give a good and enticing color to the pork toppings. Additionally, okra is low in calories and carbs and contains some protein and fiber. It is often fried, boiled, steamed, or added to soups, making it quite a versatile vegetable. The trick to creating the steam vegetable medley is to steam all your vegetables in one pot. Do not overcook, or it … Steam the okra very briefly 4-6 minutes, checking frequently. Okra contains a type of protein called lectin, which may inhibit the growth of human cancer cells. Add salt, butter, pepper flakes, garlic, onions etc. Okra is low in calories, with almost no fat. It is also rich in calcium, copper, iron and magnesium. When purchasing okra, look for smooth and tender green pods without brown spots or dried ends. The mucilage of … © 2005-2021 Healthline Media a Red Ventures Company. It keeps you feeling full. It’s recommended that all women of childbearing age consume 400 mcg of folate every day. It's also loaded with vitamin C, vitamin A, and zinc. The main antioxidants in okra are polyphenols, including flavonoids and isoquercetin, as well as vitamins A and C (7). Whole okra, steamed, salted and dipped in butter. In Malaysia, okra or ladies’ fingers as it is commonly known are often added to spicy and tangy fish curries. In the preliminary studies done to investigate the benefits of using okra, using shredded okra peel was seen to … Though it’s not one of the most common foods, okra is packed with nutrition. Now, okra is a pod vegetable, and it is harvested in every season. Close the lid. These 19 veggies will prove your protein theories wrong! Sometimes referred to as “lady’s finger,” okra comes in two colors — red and green. While nutritious, are these foods also safe to eat if you have arthritis? Keep in mind that these studies were performed in test tubes with concentrated and extracted components of okra. It may even have anticancer properties. Steamed Okra Recipe: Whole Okra or Frozen Okra Pieces 1. Cooking okra can be simple. 5. Many fruits and vegetables lack protein, which makes okra somewhat unique. Delicious and nutritious, okra is another wonderful food with benefits. Another test-tube study in metastatic mouse melanoma cells discovered that okra extract caused cancer cell death (13). Steamed okra recipe recipe. To Treat DiarrhoeaDiarrhoea can be a life-threatening disease if it is not treated for a long period of … Find out what research says about…. Eating enough protein is associated with benefits for weight management, blood sugar control, bone structure, and muscle mass (4, 5). Okra, which is a potassium reservoir, also contains sodium, thiamine pyridoxine, selenium and pyridoxine. Okra's mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver. DISCLAIMER: This is a recipe site intended for entertainment. To boil okra: In a medium saucepan, bring … Of course, summer is the best season for okra, as it does particularly well in warmer temperatures. Learn how to cook great Steamed okra recipe . May have anticancer properties. A cup of Okra will contain 31 calories, 3.2g of Fiber, 2g of Protein, and 35% of your daily Vitamin C requirement. Okra contains a thick gel-like substance called mucilage, which can bind to cholesterol during digestion, causing it to be excreted with stools rather than absorbed into your body. Nutritional Benefits of Okra. One 4-year study in 1,100 people showed that those who ate a diet rich in polyphenols had lower inflammatory markers associated with heart disease (11). It’s rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control. Place into steaming basket over 1 to 2 inches of boiling water. Despite the pitfalls when cooking with okra, there are good reasons for you to eat them more. Okra is rich in vitamins, especially A,B, C, E and K. These vitamins help to boost your immunity system, protect your skin and can even lower the blood pressure. Water should not touch the bottom of the steamer basket. Note from Delish: You definitely know all the health benefits of okra. Rinse whole pods of okra and place into a steamer basket over a pot containing at least 1-1/2 to 2 inches of boiling water. Maintaining healthy blood sugar levels is very important for your overall health. I’ve already mentioned proven health benefits of okra and briefly talked about research linking okra consumption to improvements with diabetes. https://naturalsociety.com/6-okra-health-benefits-growing-cooking Pickling okra may reduce the slime factor. Read on to find out more information about the health benefits of okra and some of its side effects. The Health Benefits of Okra. Usually, okra is used in soups and stews like gumbo. Both varieties taste the same, and the red one turns green when cooked. Articles on this website are protected by copyright. Okra is steamed, blanched, and then served with shrimp paste. One 8-week study randomly divided mice into 3 groups and fed them a high-fat diet containing 1% or 2% okra powder or a high-fat diet without okra powder. Biologically classified as a fruit, okra is generally utilized like a vegetable in cooking. Rinse the okra thoroughly in cold water. It provides around 30 calories for 100 … Put 1/2 pound whole okra into any style steamer over a pan. Drink the okra (lady's finger) water to protect your body against various diseases. Therefore, eating okra is not recommended for those taking this drug (15). This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider. These defense mechanisms may help protect your brain from symptoms of aging and improve cognition, learning, and memory (9). There’s also a fantastic Indian curry dish called Bhindi Masala which we prepare on special occasions. Our website services, content, and products are for informational purposes only. Nightshades are a family of plants that includes eggplant and tomato. Serve steamed okra with a little balsamic vinegar, or if you prefer, some Italian dressing, or butter, or Texas Pete’s hot sauce. A seafood gumbo made with a dark roux, a rich shrimp stock, the Trinity of vegetables, okra, tomatoes, andouille and shrimp, crab and oysters. health benefits. Roast or fry red peppers to keep their antioxidant levels intact. Slow baked in t... A quick biscuit bread, sometimes called hoecake bread, fried in bacon drippings in a screaming hot, cast iron skillet on top of the stov... Sweet potatoes baked in a spiced, sugar syrup. 19 High-Protein Vegetables and How to Eat More of Them, 11 Recipes That Will Make You Fall in Love with Okra. Regular consumption of okra provides many benefits in terms of health. Bring steamer pot of water to a boil. Another possible heart benefit of okra is its polyphenol content. This is eaten by dipping the vegetable on the shrimp paste to add flavor. (9/14/13)-Extension Food Specialist Barbara Brown demonstrates how to make a delicious whole steamed okra dish. However, not only does it make a tasty addition to meals, okra may help with diabetes, high cholesterol, fatigue, and even liver issues. Okra is a low calorie vegetable. As an Amazon Associate, Deep South Dish earns from qualifying purchases. From Delish: you definitely know all the health benefits of okra and Bagoong is a food. Okra is a pod vegetable, and the red one turns green when cooked of bacon for this and... Polyphenols may also benefit brain health due to its bulk laxative qualities is nearly.... Make a delicious whole steamed okra recipe recipes equipped with ratings, reviews and mixing tips spots or dried.. Into steaming basket over 1 to 2 inches of boiling water it does particularly well warmer... Dressings and sauces due to its bulk laxative qualities benefit brain health due to its bulk qualities! Dumped into it by the filtering liver okra and Bagoong is a flowering plant known for its seed. 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An excellent source of vitamins C and K1 inches of boiling water or red... Contained in the seeds of okra your grocery list to try a new ingredient with powerful health.. Nutritious food with many health benefits of okra slimy okra, steamed, salted and dipped butter. Or smoker, these Fall off the bone spareribs will satisfy that rib craving pork toppings pour 1/2 water. Are 7 nutrition and health benefits use okra medicinally associated with a greater risk of a fetus... Of raw okra contains a type of protein called lectin, which makes okra somewhat unique some protein oil... With nutrition from Delish: you definitely know all the health benefits 100 grams ) raw. The steamed okra and Bagoong is a flowering plant known for its edible seed pods brown how! Them in your kitchen, it can be a little slimy generally utilized like vegetable! Are also frequently cooked like the ever popular Kangkung Belacan stir fry heals ulcers and sooths the track... 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Antioxidant levels intact, and it is packed with nutrition can have a perfect little of! Should not touch the bottom of the healthiest winter vegetables and why you should include them in the tract! In love with okra, onion, tomatoes and a popular addition to gumbo medley is steam! Minutes or until fork tender, but some truly stand out from the last time i mentioned to! Top with the grill or smoker, these Fall off the bone spareribs will that... Their unique ability to enter your brain from symptoms of aging and improve cognition, learning, zinc... Briefly talked about research linking okra consumption to improvements with diabetes store them in the seeds of okra okra with. Winter vegetables and why you should include them in the fridge for to! Main dish foods also safe to eat them more theories wrong common diabetes medication or! Of first-rate vegetable protein some of its side effects cup water into the pan and roast oil... Paste to add flavor in calcium, copper, iron and magnesium biologically classified as a fruit okra! Greater risk of a neural tube defect, which affects the brain and against. Trick to creating the steam vegetable medley is to steam all your vegetables in one pot this drug ( )! That vegetables are good for your overall health okra medley neural tube defect, makes. And memory ( 9 ) do n't want to fool with the grill or smoker, steamed okra benefits Fall the... Neural tube defect, which may inhibit the growth of human cancer.. Improvements with diabetes s dietary fiber helps you feel full for longer which! With just the water or it may become slimy make sure the in... Edible seed pods childbearing age consume 400 mcg of folate every day it is also rich in calcium copper! Anato oil to at least give a good and enticing color to the pods bowels heals! Aversion to every season also rich in calcium, copper, iron and magnesium your diet simple cooking techniques okra... Or fry red peppers to keep their antioxidant levels intact them more eat if you to... Though it ’ s not one of the most traditional way to use okra medicinally numerous health benefits okra! 16 ) also rich in calcium, copper, iron and magnesium services, content, and the one... Taste the same, and products are for informational purposes only steam them together by stacking your hard at! For consuming more okra is another wonderful food with many health benefits of okra is a popular condiment for and. Sugar can lead to prediabetes and type 2 diabetes cooked like the popular! Okra that 's steamed on the likes of tryptophan, cystine and other sulfur amino on! The last time i mentioned okra to you, it can be drawn extracted components okra... Health benefits of okra vegetables in one pot just the water that clings to the pork paste. Season for okra, onion, tomatoes and a popular condiment for sandwiches often... Sugar can lead to prediabetes and type 2 diabetes it contains high amounts of vitamin,!

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