Nutritional Value & Health Benefits of Okra (ochro)

  Okra is a powerhouse of valuable nutrients. Nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy decreasing the risk of some forms of cancer, especially colorectal cancer. Nearly 10% of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra.

These suggestions may be more palatable …
toss okra in oil and grill for about 10 min till blackened and crunchy
add diced tomatoes
The acid in the tomatoes cuts the slime of okra
*ochro - okra 2 - Copy**********
chop onion
trim and slice okra
butter in skillet (I guess can use EVOO)

stir in onions, then okra
1/2 tsp cumin
1/2 tsp ginger
1/2 tsp coriander
ground black pepper
salt
stir often
can add diced tomatoes
*************************
quick dunk in hot oil
fry
*********
oil, sliced garlic till golden
add okra and splash of water to lightly steam
cover for 20 minutes
******

cornmeal coating and fry

NOTE: Drink GREEN TEA WITH IT — that shrinks tumors

I drank gallons of the stuff for yrs…

Nutritional Value & Health Benefits

Okra is a powerhouse of valuable nutrients. Nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy decreasing the risk of some forms of cancer, especially colorectal cancer. Nearly 10% of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra.

Nutrition Facts (1/2 cup sliced, cooked okra)

Calories 25   Dietary Fiber 2 grams
Protein 1.52 grams   Carbohydrates 5.76 grams
Vitamin A 460 IU   Vitamin C 13.04 mg
Folic acid 36.5 micrograms   Calcium 50.4 mg
Iron 0.4 mg   Potassium 256.6 mg
Magnesium 46 mg   

Preparation & Serving

 

Okra exudes a unique mucilaginous juice which is responsible for its thickening power in the famous Louisiana Creole gumbo dish. Aside from gumbo, okra compliments tomatoes, onions and corn, shellfish and fish stock. Okra has a subtle taste, similar to the flavor of eggplant.

Home Preservation

Freezing is the best method for long term home storage of okra. Freeze only young, tender okra. Okra must be blanched before freezing, as with all vegetables. Unblanched okra will quickly become tough and suffer huge nutrient, flavor and color loss during freezing. Follow the procedure outlined below for successful home freezing.ochro - okra 1 - Copy

To Prepare Okra for Freezing

Since freezing does not improve the quality of any vegetable, it is important to start with fresh green pods. Avoid pods longer than 2 to 2-1/2 inches long. Okra that is at peak quality for eating is best for freezing.

  1. In a blanching pot or large pot with tight fitting lid, bring about 5 quarts of water to a rolling boil.
  2. Meanwhile, wash, and trim of stems of okra pods, leaving caps whole.
  3. Blanch no more than one pound of okra at a time. Drop pods into boiling water and immediately cover with a tight fitting lid.
  4. Start timing the blanching immediately and blanch for four minutes.
  5. Prepare an ice water bath in a large 5 to 6 quart container or use the sink.
  6. Remove the okra from the blanching water with a slotted spoon or blanching basket.
  7. Emerge the okra in the ice water bath for 5 min. or until completely cool. If ice is unavailable, use several changes of cold tap water to cool the vegetables.
  8. Remove from water and drain.
  9. Label and date, quart size, zip-closure freezer bags.
  10. Pack okra into prepared freezer bags, squeeze out as much air as possible by folding the top portion of the bag over. Gently push air out and seal. Freeze for up to one year at 32°F or below.

Note: Blanching water and ice water bath may be used over and over again. Return blanching water to a boil after each batch of vegetables is blanched and replenish water if necessary.

 

For more: Can you browse on the internet

http://urbanext.illinois.edu/veggies/okra.cfm

http://her2support.org/vbulletin/showthread.php?t=60370

Recipes

Okra and Corn with Tomatoes

Serve this Carolina favorite over a bowl of long-grain rice with a piece of hot cornbread. The okra should be young, not longer than 2 inches. Vine ripen tomatoes and fresh bell peppers add to the richness of this dish.

  • 2 tablespoons each butter and canola oil
  • 1 large onion, thinly sliced into rounds
  • 2 bay leaves
  • 1/2 teaspoon each thyme, red pepper flakes and basil
  • 1 green bell pepper, seeded and finely diced
  • 3 large fresh ripe, tomatoes seeded and chopped
  • 4 ears corn, remove kernels, about 2 cups
    (may use frozen or canned whole kernel, drained)
  • 2 cups small okra pods, left whole or 1/4-inch-thick rounds
  • 1/2 cup water or chicken stock
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper

In a 10 inch iron skillet or heavy pan, heat olive oil and add onions, bay leaves, thyme, basil, and red pepper flakes. Sauté, and stir until onions are limp add bell pepper and continue cooking until onions are translucent. Add tomatoes, okra, water, salt and pepper. Reduce heat to low, and simmer uncovered for 15 minutes, stirring occasionally. Add corn and cook 5 minutes longer. Taste, adjust seasoning if needed. Serve hot.

Makes 6 servings.


Okra and Green Beans

This dish tastes even better after refrigerating overnight. The flavors blend into a wonderful taste sensation. Serve it warm or cold. This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350°F.

  • 3/4 pound fresh okra, uncut
  • 4 tablespoons olive oil
  • Vinegar (optional)
  • 1 medium onion, diced
  • 3/4 pound fresh green beans
  • 2 large garlic cloves, crushed then chopped
  • 1 cup water plus 2 tablespoonssalt and freshly ground pepper
  • 1 6-ounce can tomato paste

Wash okra pods, trim stems, do not remove caps. If desired soak okra in vinegar for 30 minutes to remove some of the stickiness. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well.

Heat, stirring frequently, until mixture comet to boil. Add okra and beans and additional water if necessary to almost cover vegetables.

Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes.

Makes 6 servings.

 

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  Okra is a powerhouse of valuable nutrients. Nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy decreasing the risk of some forms of cancer, especially colorectal cancer. Nearly 10% of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra.

These suggestions may be more palatable …
toss okra in oil and grill for about 10 min till blackened and crunchy
add diced tomatoes
The acid in the tomatoes cuts the slime of okra
*ochro - okra 2 - Copy**********
chop onion
trim and slice okra
butter in skillet (I guess can use EVOO)

stir in onions, then okra
1/2 tsp cumin
1/2 tsp ginger
1/2 tsp coriander
ground black pepper
salt
stir often
can add diced tomatoes
*************************
quick dunk in hot oil
fry
*********
oil, sliced garlic till golden
add okra and splash of water to lightly steam
cover for 20 minutes
******

Insert Ads Here

cornmeal coating and fry

NOTE: Drink GREEN TEA WITH IT — that shrinks tumors

I drank gallons of the stuff for yrs…

Nutritional Value & Health Benefits

Okra is a powerhouse of valuable nutrients. Nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy decreasing the risk of some forms of cancer, especially colorectal cancer. Nearly 10% of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra.

Nutrition Facts (1/2 cup sliced, cooked okra)

Calories 25   Dietary Fiber 2 grams
Protein 1.52 grams   Carbohydrates 5.76 grams
Vitamin A 460 IU   Vitamin C 13.04 mg
Folic acid 36.5 micrograms   Calcium 50.4 mg
Iron 0.4 mg   Potassium 256.6 mg
Magnesium 46 mg   

Preparation & Serving

 

Okra exudes a unique mucilaginous juice which is responsible for its thickening power in the famous Louisiana Creole gumbo dish. Aside from gumbo, okra compliments tomatoes, onions and corn, shellfish and fish stock. Okra has a subtle taste, similar to the flavor of eggplant.

Home Preservation

Freezing is the best method for long term home storage of okra. Freeze only young, tender okra. Okra must be blanched before freezing, as with all vegetables. Unblanched okra will quickly become tough and suffer huge nutrient, flavor and color loss during freezing. Follow the procedure outlined below for successful home freezing.ochro - okra 1 - Copy

To Prepare Okra for Freezing

Since freezing does not improve the quality of any vegetable, it is important to start with fresh green pods. Avoid pods longer than 2 to 2-1/2 inches long. Okra that is at peak quality for eating is best for freezing.

  1. In a blanching pot or large pot with tight fitting lid, bring about 5 quarts of water to a rolling boil.
  2. Meanwhile, wash, and trim of stems of okra pods, leaving caps whole.
  3. Blanch no more than one pound of okra at a time. Drop pods into boiling water and immediately cover with a tight fitting lid.
  4. Start timing the blanching immediately and blanch for four minutes.
  5. Prepare an ice water bath in a large 5 to 6 quart container or use the sink.
  6. Remove the okra from the blanching water with a slotted spoon or blanching basket.
  7. Emerge the okra in the ice water bath for 5 min. or until completely cool. If ice is unavailable, use several changes of cold tap water to cool the vegetables.
  8. Remove from water and drain.
  9. Label and date, quart size, zip-closure freezer bags.
  10. Pack okra into prepared freezer bags, squeeze out as much air as possible by folding the top portion of the bag over. Gently push air out and seal. Freeze for up to one year at 32°F or below.

Note: Blanching water and ice water bath may be used over and over again. Return blanching water to a boil after each batch of vegetables is blanched and replenish water if necessary.

 

For more: Can you browse on the internet

http://urbanext.illinois.edu/veggies/okra.cfm

http://her2support.org/vbulletin/showthread.php?t=60370

Recipes

Okra and Corn with Tomatoes

Serve this Carolina favorite over a bowl of long-grain rice with a piece of hot cornbread. The okra should be young, not longer than 2 inches. Vine ripen tomatoes and fresh bell peppers add to the richness of this dish.

In a 10 inch iron skillet or heavy pan, heat olive oil and add onions, bay leaves, thyme, basil, and red pepper flakes. Sauté, and stir until onions are limp add bell pepper and continue cooking until onions are translucent. Add tomatoes, okra, water, salt and pepper. Reduce heat to low, and simmer uncovered for 15 minutes, stirring occasionally. Add corn and cook 5 minutes longer. Taste, adjust seasoning if needed. Serve hot.

Makes 6 servings.


Okra and Green Beans

This dish tastes even better after refrigerating overnight. The flavors blend into a wonderful taste sensation. Serve it warm or cold. This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350°F.

Wash okra pods, trim stems, do not remove caps. If desired soak okra in vinegar for 30 minutes to remove some of the stickiness. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well.

Heat, stirring frequently, until mixture comet to boil. Add okra and beans and additional water if necessary to almost cover vegetables.

Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes.

Makes 6 servings.