Okra is a flowering plant that is known in many parts of the world as ladies finger or bhindi.The scientific name is “Abelmoschus esculentus.The health benefits of Okra include ability to improve digestive health,manage diabetes,reduce fatigue.
Nutrition facts:
Okra is rich content of vitamins and minerals including Vitamin A,B,C,E,K etc.The vegetable also contains calcium,iron,magnesium,potassium and zinc.It contains high levels of nutritious mucilaginous fiber,called as “okra slime”.
Nutrient Facts of Okra:
Serving =100g
Nutrient Value
Water 89.58
Energy 33
Protein 1.93
Total Lipid 0.19
Carbohydrate 7.45
Fiber 3.2
Sugars 1.48
Calcium 82
Iron 0.62
Magnesium 57
Phosphorus 61
Potassium 299
Sodium 7
Zinc 0.58
Vitamin C 23
Thiamine 0.2
Riboflavin 0.06
Vitamin B-6 0.22
Folate 60
Vitamin B12 0
Vitamin A 36
Vitamin E 0.27
Vitamin D 0
Vitamin K 31.3
Fatty acids,total saturated 0.03
Cholesterol 0
Health Benefits of Okra:
1.Diabetes management:
Okra has potent antioxidant power in its seeds and peel,which specifically help people with type 2 diabetes.Furthermore,okra water is known to be beneficial for managing blood glucose levels.
2.Improves Digestion:
The fiber content of Okra helps improve digestion.The high amount of fiber in the vegetable helped improve the absorption process in the large intestine and stimulated peristalsis in the body.This may also help prevent constipation.
3.Reduces fatigue:
Okra may help reduce fatigue levels in the body.The research study suggested that okra consumption helps to improve metabolic capacity and stress.
Nutrient Facts for 1 serving:
Nutrients Value
Calories 142.9
Total Fat 6.6g
Cholesterol 0.0mg
Sodium 2,040.3mg
Potassium 24.6mg
Total Carbohydrate 20.6g
Protein 6.1g
Since okra is a good source of fiber ,it helps to lower bad cholesterol levels.
4.Anti-stress effect:
Okra seeds extracts have anti-stress (adaptogen) properties. Adaptogens helps to enhance overall health and also helps to reduce stress levels.It also has the potential to treat stress-related disorders and dementia.
5.Gastrointestinal health:
Dietary fiber helps to prevent constipation and maintain a healthy digestive system.Fiber in the diet also helps to reduce appetite thus, it is helpful for weight loss.
Fun Facts about Okra:
1.Another name of Okra is ladies finger.
2.The first people to cultivate Okra were the ancient Egyptians.
3.Gumbo is popular in the southern United States,parts of Africa,Middle East,Caribbean,South America.
Side Effects Of Okra:
Eating too much of okra can cause adverse effects on some people.
1.Okra is rich in fructans,a type of carbohydrate which cause diarrhea,gas,cramping,bloating in some people.People suffering from any of these probles should consult your doctor before consuming it.
2.Okra is high in oxalates.High oxalate foods can increase the risk of stones in people who have suffered previously.
How to buy and store Okra?
1.Search for smooth,unblemished pods.Green okra should be bright green color with a bit of fresh fuzz on its surface.
2.Avoid pods with significant brown spots,dry looking ends.
3.Okra is best to use when it is fresh.Eat okra within a few days of buying it.
4.Store Okra in a loosely wrapped in a plastic bag in the fridge.
North Indian Dish:
Bhindi Masala:
Nutrients table
As per 1 serving
Nutrients Value
Calories 83
Total Fat 13 calories
Total Carbohydrate 57calories
Protein 14 calories
This recipe has no oil,you have to be careful when cooking the ladies finger as they might get burnt if you don’t turn them over at the right time.
Enjoy it with hot rotis and parathas.
Ingredients:
1.20 tender ladies finger
2.2 tbsp besan
For the paste:
1.1/2 cup roughly chopped onions.
2.1 cup chopped coriander
3.1 tsp sugar
4.2 tsp ginger-green chilli paste
5.1/2 tsp turmeric powder
6.1 tbsp jeera-coriander powder
7.2 tsp garam masala
8.2 tsp roasted sesame seeds
9.1 tbsp lemon juice
10.Salt to taste
Method :
For the paste:
1.Combine all the ingredients and 2 tbsp of water in a mixer and blend it smooth.
2.Transfer the mixture into a deep bowl,add the besan and mix well.keep aside.
Preparation:
1.Wash,dry and slit the bhindi lengthwise.
- Stuff each bhindi with a little prepared paste.Keep the remaining paste aside.
3.Heat oil in a pan ,place half the stuffed bhindis over it and spread half of the remaining paste.Cover it with a lid and cook on a slow flame for 3 to 4 minutes.
4.Turn the bhindis over and cook on a slow flame for 8 to 10 minutes.
5.Serve immediately with rotis and parathas.
South Indian dish
Bhindi Masala Gravy
This is an awesome dish that goes well with steamed rice,jeera rice.
Sauteed bhindi is cooked with a flavour packed with tomato paste ,medley of spices and freshly grated coconut.
Nutrients table :
Nutrient Value
Energy 160 calories
Protein 2g
Carbohydrates 7.2g
Fiber 2.3g
Fat 13.4g
Cholesterol 2mg
Sodium 13.1mg
Ingredients:
1.2 1/2 cups ladies finger,cut into 1 piece.
2.3 tbsp oil
3.1/2 cup finely chopped onions
4.1 tsp chilli powder
5.1 tsp coriander powder
6.1/2 tsp cumin seeds
7.1/4 tsp turmeric powder
8.1/4 tsp garam masala
9.1/2 tsp sugar
10.Salt to taste
11.1 tbsp fresh cream
12.2 tbsp finely chopped coriander
Tomato paste:
1.1 cup roughly chopped tomatoes
2.1/2 tsp chopped ginger
3.2 tbsp roughly chopped ginger ,garlic,green chilies
4.1/4 cup coconut
5.2 cloves.
Grind the above ingredients into a fine paste.
Method:
1.Heat oil in a pan add the bhindi and saute on a medium flame for about 7 to 8 minutes or till light brown color.
2.Remove in a plate and keep aside.
3.In the same pan heat the remaining oil and add onions.Saute them on a medium flame for about 4 minutes.
4.Add the chilli powder,cumin seeds ,coriander powder,turmeric powder,blended tomato paste,garam masala ,sugar,salt and mix well and cook on a medium flame for about 4 minutes.
5.Add the sauteed bhindi,mix well and cook on a medium flame for about 2 minutes.
6.Add water if required and stir ocassionally
7.Serve hot.
