Okra is yummy as fried finger food. Its also known as Lady’s finger or Gumbo in some regions. They are dainty to look at and delicious if cooked right. But if cooked too long or with too much water, they turn slimy. The trick is to cook it so that they keep their shape intact, crunchy on the outside and tender inside.

How to buy Lady’s finger?

Best to cook okra fresh or keep it for a few days in the fridge to avoid moisture.

Avoiding overcooking is a must for taste and nutritional benefits.

The young green seed pods are used as a vegetable.

The mucilage extracted is used to thicken sauces, soups, stews.

When you buy okra, they should be firm and not soggy or wilted. If it looks too big or with dark ends better not buy.

Keep okra dry, and do not wash it until you are cooking

Okra recipes

Before cooking, wash it under running water. Strain the water out. Pat dry with a tissue. Using a sharp knife, cut off the end with the stem. Then make half to one-inch pieces. Avoid washing after cutting.

You can cook stuffed Lady’s finger with onions tomatoes and tangy achaar.

I like my okra cooked just right. It has to be a little crisp and cooked properly. Not mushy. Bengalis cook okra in many ways. Cooking with poppy-seed paste or posto is a delicacy It’s also used in, mixed veggies.

The crunchy okra tastes great, but so does the side dishes. Its best eaten with Indian style tawa roti or phulka. But the fried okra tastes yummy with daal chawal(rice and pulses) too.

Okra recipes fried

During my Dilli days, I was a  novice cook and okra helped solve many real issues. It is simple to cook.

Just air fry or shallow fry it with a little Kalo jeera, turmeric, green chillis, and salt, till the outside turns crunchy and the inside is cooked.

Okra  Nutrition facts

U.S. Department of Agriculture (USDA) National Nutrient Database, 100 grams uncooked okra contains:

33 calories

1.93 g of protein

0.19 g of fat

7.45 g of carbohydrate

3.2 g of fiber

1.48 g of sugar

31.3 milligrams (mg) of vitamin K

299 mg of potassium

7 mg of sodium

23 mg of vitamin C

0.2 mg of thiamin

57 mg of magnesium

82 mg of calcium

0.215 mg of vitamin B6

60 micrograms (mcg) of folate

36 mcg of vitamin A

Okra also has some iron, niacin, phosphorus, and copper.

Ladys Finger :Health benefits

Okras antidiabetic effect is under research.

It is used as a part of dietary therapy to lower sugar and in hypertriglyceridemia.

Okra’s high fiber and high mucilage help aid digestion.

One 100-gram cup of okra with  60 mcg of folate is a good way to increase folate in the diet. They have antioxidant, antimicrobial, and anti-inflammatory properties.

They also have an anti-Fatigue effect.

Lectin a  protein found in okra, beans, peanuts, and grains. Lectin from okra was used in a study to treat human breast cancer cells.

Okra health precaution

Okra has a high amount of in oxalates. Calcium oxalate stones are the commonest kidney stones. People who have suffered one episode of kidney stone are at risk for another episode. They should include okra in the diet only under doctors recommendation.

Okra is high in vitamin K.If you are on a blood-thinning drug like warfarin or coumadin, don’t include okra in your diet without consulting your doctor.

I wrote a book on Fruits for Life, listen to the free chapters on my podcast. My book on Probiotics for Life is available as a summary here .Subscribe to my newsletter and you will get a chance to download my book for Free when it’s up for a promo!

Apples: Fruits for life

Asparagus: Also a medicinal plant

Beetroot: Benefits and worries

What’s in a Carrot?

Ginger: Raw or cooked?

Health Food not so healthy:Myth of food labels

Joints: Anti-inflammatory diet

Kale: Is it a superfood?

Nutrition :Truths and Myths

Okra

Disclaimer: This post is meant for spreading healthcare information and not meant as a replacement for a professional medical opinion. Always consult a medical professional before taking any decision related to health and healthcare. Healthcare information is a rapidly evolving field. While all attempts are made to keep this website updated, the author/s and or website disclaim all responsibility for any inadvertent omission/commission.   Read my full disclaimer.

References

https://www.ncbi.nlm.nih.gov/pubmed/24746837

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5759678/

https://www.ncbi.nlm.nih.gov/pubmed/26516905

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337517/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337517/#B8-molecules-24-00038

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337517/#B9-molecules-24-00038

Kale is an acquired taste. Good or bad it’s not everyone’s favorite food. But it has several powers which will make Kale eaters feel happy.

7 Facts about Kale

Kale is a cruciferous vegetable.

Winterbor F(1) type of kale has an excellent nutritional quotient. They have high antioxidant activity. Lower the processing, better is the nutrient content after cooking. Blanching is okay, but raw is best. Cooking can lower antioxidants like Vitamin C, polyphenols and to some extent Beta carotene. (1)

Lentil and kale added to a cereal-based diet has the magical ability to increase intake of essential minerals and vitamins. (2)Micronutrient malnutrition is responsible for many lifestyle diseases.

Kale stands at position 15 in a list of powerhouse fruits and vegetables made by Centers for Disease Control (a serving providing ≥10% of 17 essential nutrients (3).

Research finds Kale having vitamins A, K, C, and some folate, essential minerals like potassium, calcium, magnesium.

Kale is a rich source of fibers. This is said to help prevent post-meal blood sugar rise(4). Eating kale-containing salad or any side dish with at least  7 g of Kale helps exert this effect.

Kale like other crucifers is a goitrogenic food (5)and should be only taken under supervision for those with thyroiditis or Hypothyroidism. But its a must have for those with hyperthyroidism.

When I started writing for Blogchatter A to Z this year, I didn’t know whether I could write enough. I also thought about whether it will make sense to spread this info. After all, everyone eats veggies. Right? But while researching for the posts I learned a few things which made me sit up.

Did you know there are more veggies in CDC power food list than fruits? Did you know eating the rainbow makes sense every day? Did you know obesity has a deep relationship with micronutrient deficiency? Diet is a key step to improve the quality of life.

Like the anti-inflammatory diet, is not only good for joints but also your body as a whole. What’s important is to know what processing does to the food and decide accordingly. We also need to know which kind of nutrients are easily absorbed and utilized by the body and cook our food accordingly. All this and more in this series and in the book releasing in May.

I wrote a book on Fruits for Life, listen to the free chapters on my podcast. My book on Probiotics for Life is available as a summary here .Subscribe to my newsletter and you will get a chance to download my book for Free when it’s up for a promo!

Other posts in this series

Asparagus: Also a medicinal plant

Beetroot: Benefits and worries

What’s in a Carrot?

Ginger: Raw or cooked?

Health Food not so healthy:Myth of food labels

Joints: Anti-inflammatory diet

Disclaimer: This post is meant for spreading healthcare information and not meant as a replacement for a professional medical opinion. Always consult a medical professional before taking any decision related to health and healthcare. Healthcare information is a rapidly evolving field. While all attempts are made to keep this website updated, the author/s and or website disclaim all responsibility for any inadvertent omission/commission.   Read my full disclaimer.

References:

1)Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked.
Sikora E1, Bodziarczyk I.

2)Metabolic and bioactivity insights into Brassica oleracea var. acephala.
Ferreres F1, Fernandes F, Sousa C, Valentão P, Pereira JA, Andrade PB.

3)Defining powerhouse fruits and vegetables: a nutrient density approach.Di Noia JPrev Chronic Dis. 2014 Jun 5; 11():E95.

4)Intake of kale suppresses postprandial increases in plasma glucose: A randomized, double-blind, placebo-controlled, crossover study
Sumio Kondo,1 Asahi Suzuki,2 Mihoko Kurokawa,2 and Keiji Hasumi3

5)Effects of the Environment, Chemicals and Drugs on Thyroid Function
David Sarne, M.D