Difference between revisions of "Okra"

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==News About Okra==
==News About Okra==
'''Is Okra Good for You?'''
*Source:http://woman.thenest.com/okra-good-you-1168.html
:By Sirah Dubois
Okra, also called lady fingers or gumbo, is a very nutritious pod vegetable that looks similar to a cucumber, only a little thinner and more pointed. The plant is cultivated throughout tropical and warm temperate regions worldwide, although it’s particularly popular in West Africa, the Caribbean and Southern Asia. Okra is especially high in fiber, vitamin C and folic acid. You may be unfamiliar with how to prepare okra, but making the effort to add it to your diet is an inexpensive, low-calorie and tasty way of consuming many essential nutrients.
:Okra
Okra is a perennial flowering plant that belongs to the mallow family. Its scientific name is Abelmoschus esculentus. Okra pods can grow up to 12 inches in length, but they are typically between 3 and 6 inches long. The fibrous green pods contain many small, round white seeds arranged in rows. The pods are harvested while immature and eaten as a vegetable. They have a mild taste and texture, similar to eggplant. Okra leaves are also consumed, sometimes raw in salads, sometimes cooked like beet greens.
:Nutritional Content
Okra is considered an especially healthy vegetable due to its high fiber, vitamin C and folic acid content, although it’s also a good source of vitamin B-6, niacin, vitamin K, beta-carotene, calcium, potassium and phosphorus. For example, 100 grams of raw okra pods contains about 3.3 grams of fiber, 21 milligrams of vitamin C and 88 micrograms of folic acid, according to “The Nutribase Complete Book of Food Counts.” Okra is also low in calories, containing only 30 calories per 100 grams. The fibrous green pods are fat-free, although the white seeds within the pods contain unsaturated fat such as oleic and linoleic fatty acids.
:Potential Health Benefits
The fibrous and mucilaginous nature of okra pods promotes digestion and helps to relieve constipation. Due to the high antioxidant properties of vitamin C, beta-carotene and other flavonoids, the pods also help to combat free radicals and prevent tissue damage and aging. Folic acid, also known as vitamin B-9, is especially important during pregnancy because it decreases the incidence of neural tube defects in newborns. Vitamin C-rich foods such as okra can stimulate your immune system and help prevent or combat infections. B-vitamins such as B-6 and niacin are important for metabolism and energy production.
:Preparing Okra
Although okra leaves are sometimes eaten raw, the pods are usually cooked in some fashion. The pods are often sliced or chopped into smaller sections and either boiled, stewed or fried on low heat, which removes most of the mucilaginous content, but preserves most of the vitamin and mineral content. Once cooked and softened, okra pods are often mixed with other vegetables, rice or meat. In the Caribbean islands, for example, okra pods are stewed with fish to make a soup. Okra pods can be pickled and preserved like other vegetables, too. Fresh okra pods are available in most grocery stores, but avoid selecting ones that are soft. Instead, look for crispy pods that are a dark green color.
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'''Information On How To Harvest Okra'''
*Source:https://www.gardeningknowhow.com/edible/vegetables/okra/harvest-okra.htm
:By Kathleen Mierzejewski
Growing okra is a simple garden task. Okra matures quickly, especially if you have a summer of hot weather which the plant prefer. Harvesting okra can be tricky, however, because you have to harvest the pods before they become tough.
It takes only about four days from the time of flowering to the time to pick okra. Harvest okra every other day to keep them producing as long as possible. Harvesting okra is something you can do when you are out harvesting your green and wax beans, then it becomes habit to go out and harvest okra as it ripens.
:When is Okra Ready?
Picking okra should be done when the pods are 2 to 3 inches long. If you leave them too long, the pods get hard and woody. Once you’re done picking okra, store them in plastic bags in your refrigerator where they will last about a week, or freeze the pods if you have too much to use. Just remember that harvesting okra needs to be done often.
:How to Pick Okra
Picking okra is simple; just test the larger pods by cutting them open with a sharp knife. If they are too difficult to cut, they are too old and should be removed as they will rob the plant of the nutrients it needs to produce new pods. If the pods are tender, use a sharp knife to cut the stem cleanly just below the okra pod.
Because okra is self-pollinating, you can save some of the pods for seeds for the following year. This will make for a great crop the second time around. Instead of harvesting okra, if you want to save some pods for seed leave them on the plant and harvest okra when they become fully mature and almost dry. Remember not to do this if you still plan on harvesting okra to eat. Leaving the pods on the plant to mature like this slows down the development of new pods.
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'''What Okra can do to men’s fertility — Medical Researcher'''
*Source:http://www.premiumtimesng.com/entertainment/naija-fashion/238539-okra-can-mens-fertility-medical-researcher.html
:(Agency Report)
Okra, though very nutritious, can lead to infertility in men of reproductive age, Dr Ochuko Erikainure, a Senior Research Officer at the Federal Institute of Industrial Research (FIIRO), Oshodi, Lagos, has warned.
Mr. Erukainure, also a nutritionist and biochemist, gave the warning on Saturday in an interview with the News Agency of Nigeria (NAN) on in Lagos.
According to him, too much consumption of okra, especially its seeds can lead to infertility in men of reproductive age.
An online publication, www.medicalhealthguide.com says Okra, known in many English-speaking countries as lady’s fingers, is a flowering plant in the mallow family.
“Okra is an annual herb that is widely cultivated for its edible green seed pods in tropical, subtropical and warm temperate climates.
“Okra is a hardy plant that can grow even with less water and in hot conditions.’’
Mr. Erukainure said that okra has a unique substance called “GOSSYPOL”.
“Gossypol inhibits sperm production and motility by blocking several enzymes that are highly important in energy metabolism in sperm and sperm producing cells.
“Okra seeds are very rich in toxic pigment called Gossypol which promote infertility in men by arresting sperm production (spermatogenesis) even at lower dose.
“Gossypol are oil soluble and natural polyphenol secreted by plants as a defence against predators,’’ he said.
The senior researcher said that in some countries, okra seeds were, however, used for natural contraceptive for men.
“Due to proapoptotic activities in okra seeds (it means killing of cells), gossypol is still under investigation as a possible anticancer agent,” he said.
The nutritionist said that in spite of its effects in men, consumption of okra could be of health benefits to diabetes, obesity or overweight people.
“Okra is very high in dietary fibres, reduce calories intakes into the body, ability to limit nitric oxide build up in the blood and lipid (fat) and reduces the risks of cancers.
“Okra is an African vegetable that has been a staple of African and Indian cuisine for many years, and also used for medicinal purposes.
“The health benefits of okra can be attributed to its nutritional and phytochemical constituents making it a vital crop.
“One hundred grammes of okra has been reported to meet over 20 per cent of the daily values which the body needs.
“It contains a rare combination of carbohydrates, vegetables, minerals and vitamins.
“Not less than 10 different vitamins and minerals can be found in okra such as vitamin A, which is great for the skin, vitamin C and E which prevent cell damage in the body,’’ he said.
Mr. Erukainure said because “okra is high in fibre, it has positive impact on digestive system which assist with gastrointestinal difficulties.
“Including okra in our daily diet along with physical healthy exercise routine will prevent and treat diabetes, meaning that okra plant contributes to a more active lifestyle”.
Erukainure said that okra has been identified to have insulin-like activity in experimented animals.
“It is also a potent anti-diabetic source, which can be attributed to its chemical constituents,’’ he said.
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'''Okra Health Benefits, Nutritional Value and Uses'''
*Source:http://www.spillednews.com/2017/08/okra-health-benefits-nutritional-value.html
:(spillednews)
:What is Okra?
Okra  is one of the popular nutritious vegetables of North-East African origin. It is also known as “lady’s finger”, or “bamia”. The pods usually gathered while they are green, tender, and at immature stage. The plant is cultivated throughout the tropical and warm temperate regions around the world for their fibrous fruits or “pods.” Bamia grows best in well-drained and manure rich soil.
Botanically, okra is a perennial flowering plant belongs to the Malvaceae (mallows) family, and named scientifically as Abelmoschus esculentus.
:Health Benefits of Okra
:• The pods compose healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
:• The bamia pods are among the very low calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.
:• They are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
:• The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.
:• The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation condition.
:• Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.
:• The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps human body develop immunity against infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals.
:Uses of Okra
Okra pods are one of the widely used vegetables in tropical countries. Chopped, or sliced, they can be stewed or fried (fritters) under low heat oil in order to soften their mucilaginous texture. They then, can be mixed with other vegetables, rice, or meat.
:• Tender okra leaves may be cooked in a similar manner as the greens of beets or dandelions. The leaves are also be eaten raw in salads.
:• Thick stew of lamb or beef and okra (bamiya) is a popular dish in Egypt and other middle eastern regions.
:• In the Caribbean islands, okra is cooked and enjoyed in soup, often with fish.
:• The pods can be pickled and preserved like in other vegetables.
Also Read:  Pepper Health Benefits, Nutritional Value and Uses
:Nutritional value of Okra
Okra is an excellent fiber source to maintain a healthy digestive system and also contains good amounts of calcium, iron and magnesium. It also provides 43 percent of the recommended dietary allowance (RDA) of manganese and 36 percent of the RDA of infection-fighting vitamin C.
One cup of raw okra (100 grams) contains 33 calories and includes a whopping 44 percent of the bone-strengthening vitamin K you need for one day, which is important as a co-factor for blood-clotting enzymes.
References to the gelatinous mucilage in okra, especially when cooked, are parallel to applications noted by nutritionists who recommend it for people suffering from constipation, as it does help move food through your gut.
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'''The Advantages of Okra'''
*Source:http://healthyeating.sfgate.com/advantages-okra-4093.html
:By Michelle Kerns
Okra contains nutrients that may confer a number of health advantages, including a decreased risk of several serious medical problems. Also known as gumbo or lady fingers, okra is a common vegetable in Southern cooking, where it is fried, boiled or pickled, often along with tomatoes, corn or onions. Sliced, cooked okra releases a juice that thickens fluids, making it an essential ingredient of gumbo, a traditional Creole stew. Regardless of the cooking method, okra is a good low-calorie, fat-free, nutrient-dense addition to any diet.
:Dietary Fiber
A 1/2-cup serving of sliced, cooked okra provides 2 grams of dietary fiber. This amount supplies approximately 10 percent of the U.S. Department of Agriculture's recommended daily allowance of fiber for healthy adult men and women adhering to a 2,000-calorie diet. Okra's fiber content is made up of both soluble and insoluble fiber. According to Mayo Clinic.com, soluble fiber may help prevent diabetes and high blood cholesterol, while insoluble fiber regulates digestive system functions. A 2009 "Nutrition Reviews" article adds that fiber may also lessen your risk of obesity, stroke, heart disease and hypertension.
:Vitamin C
Each 1/2 cup of cooked okra contains 13.04 milligrams of vitamin C, or 17 percent of the RDA of vitamin C for women and nearly 15 percent of the RDA for men. Vitamin C has powerful antioxidant properties that may help it lessen the risk of cancer, age-related macular degeneration, heart disease and hypertension. Vitamin C is also required for bone, skin, blood vessel and immune system health. The vitamin C content of okra will diminish the longer the vegetable is exposed to light, heat and air. Use okra within three to four days of purchase and cut it only just before cooking to maximize the amount of vitamin C you receive.
:Folate
Okra contains 37 micrograms of folate in each 1/2-cup, cooked serving. Folate, which is also known as folic acid or vitamin B-9, is essential for the metabolism of protein, fat and carbohydrates. It is also required for the nervous system to function properly and for the synthesis of red blood cells and genetic material like DNA and RNA. Adequate folate intake may help lower your risk of depression, cancer and heart disease. Eating folate-rich foods like okra is especially important for pregnant women. The University of Maryland Medical Center reports that women who consume plenty of folate during pregnancy are less likely to have a child with birth defects.
:Antioxidants
Studies published in 2010 and 2011 in the "Nutrition Journal" and the "African Journal of Biotechnology" indicate that okra has a higher concentration of antioxidant compounds than other high-antioxidant vegetables, as well as many high-antioxidant fruits. Antioxidants are able to inhibit the ability of free radicals to damage DNA and cellular tissue. The Mayo Clinic's Donald Hensrud, M.D., says that a diet incorporating lots of antioxidants may help prevent heart disease, cancer and neurological disorders like Alzheimer's disease.
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'''Okra: A-OK not only for diabetics '''
*Source:http://www.philstar.com/health-and-family/2015/02/10/1421901/okra-ok-not-only-diabetics
:By Mylene Mendoza-Dayrit (WELL-BEING, The Philippine Star)
I have written how okra helped normalize my blood sugar levels May of last year, but since then, I have been receiving questions and feedbacks about the topic. I love okra and had I known its many benefits back then, I would have included it in my daily diet.
News about how it is helping a lot of people, such as myself, encourages me to write more about the topic of medicinal plants and herbs. One 46-year-old reader, Roland of Cavite, wrote, “I was diagnosed with type 2 diabetes mellitus last January 8. Luckily, I kept a copy of your column ‘How okra normalized my blood sugar.’ My fasting blood sugar, when I was diagnosed, was 146. After two weeks of taking my medicine, diet, exercise, and okra water, my blood sugar, went down to 105. Should I still continue taking okra water?”
My answer is yes, by all means. I have been taking okra water in the morning after waking up for one year now! This is completely natural. With continuous use, chances are you can request your doctor to decrease the dose of your maintenance medication.
Alfred, my husband’s diabetic driver, was religiously preparing his okra water every night for consumption the following morning but he made a grave mistake, which I immediately corrected. He told me he places the covered okra water in the ref! That won’t work. It is best to keep the okra water covered in room temperature (not even in an air-conditioned room).
In fact, I noticed that during these cooler months, the slimy sap of the okra doesn’t mix with the water as well as during the warmer months. My husband discovered that after drinking okra water, you can still drain all the slimy goodness of the okra by putting hot water over the soaked cut pieces.
For those reading this for the first time, okra water is prepared by cutting the ends of two okras, then soaking them in a glass of warm water, covered overnight. It is best to put a slit on the middle of the okra or cut it into pieces. The covered glass of water with soaked okra should be kept overnight in room temperature. The okra water should be taken in the morning on an empty stomach and preferably 30 minutes before breakfast.
Lifestyle Feature ( Article MRec ), pagematch: 1, sectionmatch:
To celebrate my one year with okra, I am sharing more facts about this amazing vegetable.
Author and nutritionist Dr. Sylvia Zook of the University of Illinois published the following insights about okra:
• The superior fiber found in okra helps to stabilize blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract.
• Okra’s mucilage (gummy or gelatinous substance) not only binds cholesterol but bile acid carrying toxins dumped into it by the filtering liver. But it doesn’t stop there.
• Many alternative health practitioners believe all disease begins in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent and improve constipation. Fiber, in general, is helpful for this, but okra is one of the best, along with ground flax seed and psyllium. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra’s mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic many people abhor. In other words, this incredibly valuable vegetable not only binds excess cholesterol and toxins (in bile acids), which cause numerous health problems if not evacuated, but also assures easy passage out of the body of same. Unlike some prescription and over-the-counter drugs for this, this veggie is completely non-toxic, non-habit forming (except for the many who greatly enjoy eating it), has no adverse side effects, is full of nutrients, and is economically within reach of most.
• Further contributing to the health of the intestinal tract, okra fiber (as well as flax and psyllium) has no equal among fibers for feeding the good bacteria (probiotics).
• To retain most of okra’s nutrients and self-digesting enzymes, it should be cooked as little as possible, e.g. with low heat or lightly steamed. Some eat it raw. However, if one is going to fry it (and it is undeniably delicious prepared that way when rolled in cornmeal and salt), only extra virgin olive oil, or unrefined coconut butter is recommended (this is not the unhealthy partially hydrogenated product found in processed foods.) Organic ghee used by gourmet chefs has the oil and flavor of butter without the solids — excellent for frying okra (does not burn like butter), and may be obtained from the health food store.
Holisticonline.com hailed the okra for its many medicinal properties. While generally known worldwide as okra, it’s called bendi in Malaysia, okura in Japan, and qui kui in Taiwan. Their website specified that okra is good for those feeling weak, exhausted, and depressed. It also helps neutralize acids being very alkaline, helps heal ulcers, and helps keep joints limber.
For acid reflux and constipation, adding six pieces of raw or lightly steamed okra in one’s daily diet helps. Some make okra tea by putting okra pieces in a mug, then pouring hot water over it to extract the slimy juice.
Half a cup of cooked okra with 460 IU of vitamin A may lower the risk of cataracts, they said. In a research conducted by Dr. Zook, a study group with high low density lipid (bad cholesterol) was fed oats, barley, psyllium, okra, and eggplants and showed the same reduction in LDL as those given medication.
And all that goodness for only P10 a bunch! Try it soon.
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'''10 Reasons to Love Okra'''
*Source:http://www.care2.com/greenliving/10-reasons-to-love-okra.html
:By Brian Syuki
Okra is definitely a superfood. It contains lots of valuable nutrients and it’s high in fiber. You can enjoy the benefits of this vegetable by making it a common ingredient in your soups and stew.
Here are 10 reasons to love okra.
:Helps prevent and manage diabetes
You probably know that diabetes cases are increasing every year. Well, okra can help prevent this deadly disease.
According to a Turkish study, roasted okra seeds can lower blood sugar and treat diabetes. Additionally, this study also shows that drinking okra water significantly improves blood sugar levels.
The fiber content in okra will also help treat diabetes. Researchers say that high intake of dietary fiber improves insulin sensitivity and glycemic control.
:Fights fatigue
Are you tired in the morning, during the day and when you go to bed?
According to research, okra contains antioxidant flavonoids and polyphenols that increase glycogen in the liver. Increase of glycogen will prevent fatigue and keep you energetic.
Lowers cholesterol levels
This animal study shows that okra can lower cholesterol levels. This benefit is attributed to the high fiber content and potent antioxidant properties.
:Keeps hunger at bay
Okra is packed with soluble fiber which keeps you full for long. Eat this veggie regularly if you want to reduce calorie intake and lose weight.
:Lowers risk of liver disease
Animal research shows that the flavonoids, sterols, tannins and anthracene in okra can treat chemically-induced liver disease.
I may also note that intake of okra extracts can reduce the effects of free radicals which cause liver disease.
:Prevents calcium deficiency
If you’re vegan or lactose intolerant, okra will provide you the calcium you need. A serving of okra has 51mg of calcium. Note that you’ll need to get calcium from other plant foods since an adult needs 1,000mg of calcium a day to maintain optimal health.
Consuming enough calcium will improve bone health, regulate blood pressure, improve heart health and lower cholesterol levels.
:Improves eyesight
Okra contains beta-carotene and vitamin A. These two nutrients have been proven to improve eyesight.
:Relieves stress
Research shows that okra seed extracts have anti-stress properties. Reducing stress will lower risk of obesity and diabetes.
:Lowers risk of cancer
Lectin, a protein found in okra, was found to inhibit growth of breast cancer and kill up to 72 percent of cancer cells in this study. Note that this protein is also found in beans and peanuts.
:Strengthens immune system
Okra has potent antioxidant properties which fight disease-causing free radicals. Plus, it contains vitamin A and C which play a vital role in your immune system.
How often to you eat okra?
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'''How Much Fiber Is in Okra?'''
*Source:http://healthyeating.sfgate.com/much-fiber-okra-5787.html
:(San Francisco Gate)
Okra is a starchy vegetable that's often added to soup and gumbo, but it isn't often included at the top of people's favorite foods list. Perhaps you should reconsider though. The tiny pods are a nutritional powerhouse that might stave off certain health problems. Low in fat and calories, okra also supplies good amounts of vitamin C, vitamin A, potassium and a small amount of fiber.
:Basics
Okra can be eaten raw, but the pods are tough and hard to chew. The vegetable is usually served boiled or steamed instead. A 1/2-cup serving of boiled okra, which is equal to about 8 pods, contains 2 grams of dietary fiber.
:Fiber
Most people don't get enough fiber, according to MayoClinic.com. You should try to consume between 20 and 35 grams of fiber each day, and eating vegetables is a low-fat, low-calorie way to boost your intake. The nutrient keeps your digestive system working well, which encourages regular bowel movements. This might help prevent you from getting constipated or developing painful hemorrhoids. Fiber can also reduce your risk of diverticular disease, which is the formation of pouches in your colon. The pouches can cause pain and discomfort.
:Fiber and Health
Eating plenty of fiber can reduce your risk of certain health conditions, and adding okra to your diet is one way to eat more of this vital nutrient. The fiber in okra can help lower your cholesterol levels, which also decreases your risk of heart disease. You might also be able to reduce your risk of Type 2 diabetes by adding more fiber to your diet, according to the University of Maryland Medical Center. If you need to shed a few pounds, eating more fiber might help, MayoClinic.com notes. High-fiber foods take longer to digest, which means you feel full longer so you eat less. Foods that contain fiber often have fewer calories than low-fiber foods, which helps cut your total caloric intake.
:Eating Okra
Slice fresh okra pods and add the vegetables to a pot of soup or stew. As the okra cooks, the pods burst, leaving behind a sticky substance that will help thicken your soup or stew. The okra also adds a burst of flavor. Saute fresh okra with onions and garlic for a fiber-rich and tasty side dish. Slice a few okra pods into your favorite casserole dish or add them to a pasta sauce recipe. Chop steamed okra and add it to potato or pasta salad to increase the nutritional value and add a bit of flavor.
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'''The Propagation of Okra'''
*Source:http://homeguides.sfgate.com/propagation-okra-27716.html
:(San Francisco Gate)
Okra (Abelmoschus escutentus) is a vegetable well-known to regions with hot summers. The edible pods produced by this plant are vital ingredients in a variety of common dishes. Because of its popularity and ease of care, many gardeners choose to grown their own okra. Okra is a plant that does best when direct seeded into the garden, making propagation simple.
:Prepare the Bed
Okra suffers when grown in compacted, hard or poor-draining soils. Before planting, work at least 4 inches of well-rotted compost into a bed with a high clay content. A soil test performed by your university extension can provide specific guidance on the amount of fertilizer needed by your soil for ideal okra production, but adding about 3/4 pound of a 10-20-10 fertilizer per 100 square feet of garden plot will often suffice. Soil pH should be between 5.8 and 6.5 for best results.
:Prepare the Seed
Okra seeds have hard, thick seed coats that can interfere with germination. Place the seeds you intend to sow in the freezer the night prior to planting and allow them to freeze. The moisture contained inside will cause the seed coat to crack, making it easier for the young plant to emerge. You can also soak the seeds in warm water for about 24 hours to soften the seed coat.
:Seed Sowing
Okra can be sown as early as the beginning of February in frost-free areas. Once the soil warms to about 60 degrees, it's time to plant. Space rows 26 to 40 inches apart, with seeds placed at nine- to 12-inch intervals. Drop three of four seeds in a small hole 1 1/2 inches deep in the soil. Once seedlings reach about 3 inches tall, thin them to the strongest plant.
:Seedling Care
Provide plants with 1 1/2 inches of water every 10 days -- too much water can cause excessive growth. As seedlings grow, remove weeds and begin applying mulch. Eventually build a layer of mulch 4 to 8 inches deep to keep weeds sufficiently controlled. Side dress with compost after thinning seedlings, again when the first pods begin to develop and a third time about halfway through the growing season. Monitor seedlings closely for aphids, as they often attack early in the year.
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'''Can Okra Be Pre-Sprouted?'''
'''Can Okra Be Pre-Sprouted?'''
*Source:http://homeguides.sfgate.com/can-okra-presprouted-80274.html
*Source:http://homeguides.sfgate.com/can-okra-presprouted-80274.html
Line 667: Line 981:
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'''The Advantages of Okra''''
'''The Advantages of Okra''''
*Source:http://healthyeating.sfgate.com/advantages-okra-4093.html
*Source:http://healthyeating..com/advantages-okra-4093.html
:By Michelle Kerns (Demand Media)
:By Michelle Kerns (Demand Media)


Latest revision as of 01:26, 19 October 2017

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accept the bitter to get better

Health Benefits of Okra

  • Stabilizes blood sugar.
  • Prevents constipation and improves bowel movement.
  • Acts as lubricant for the large intestine.
  • Neutralizes acids
  • Helps prevent diabetes
  • Fruits and leaves can be used to treat urinary problems.

News About Okra

Is Okra Good for You?

By Sirah Dubois

Okra, also called lady fingers or gumbo, is a very nutritious pod vegetable that looks similar to a cucumber, only a little thinner and more pointed. The plant is cultivated throughout tropical and warm temperate regions worldwide, although it’s particularly popular in West Africa, the Caribbean and Southern Asia. Okra is especially high in fiber, vitamin C and folic acid. You may be unfamiliar with how to prepare okra, but making the effort to add it to your diet is an inexpensive, low-calorie and tasty way of consuming many essential nutrients.

Okra

Okra is a perennial flowering plant that belongs to the mallow family. Its scientific name is Abelmoschus esculentus. Okra pods can grow up to 12 inches in length, but they are typically between 3 and 6 inches long. The fibrous green pods contain many small, round white seeds arranged in rows. The pods are harvested while immature and eaten as a vegetable. They have a mild taste and texture, similar to eggplant. Okra leaves are also consumed, sometimes raw in salads, sometimes cooked like beet greens.

Nutritional Content

Okra is considered an especially healthy vegetable due to its high fiber, vitamin C and folic acid content, although it’s also a good source of vitamin B-6, niacin, vitamin K, beta-carotene, calcium, potassium and phosphorus. For example, 100 grams of raw okra pods contains about 3.3 grams of fiber, 21 milligrams of vitamin C and 88 micrograms of folic acid, according to “The Nutribase Complete Book of Food Counts.” Okra is also low in calories, containing only 30 calories per 100 grams. The fibrous green pods are fat-free, although the white seeds within the pods contain unsaturated fat such as oleic and linoleic fatty acids.

Potential Health Benefits

The fibrous and mucilaginous nature of okra pods promotes digestion and helps to relieve constipation. Due to the high antioxidant properties of vitamin C, beta-carotene and other flavonoids, the pods also help to combat free radicals and prevent tissue damage and aging. Folic acid, also known as vitamin B-9, is especially important during pregnancy because it decreases the incidence of neural tube defects in newborns. Vitamin C-rich foods such as okra can stimulate your immune system and help prevent or combat infections. B-vitamins such as B-6 and niacin are important for metabolism and energy production.

Preparing Okra

Although okra leaves are sometimes eaten raw, the pods are usually cooked in some fashion. The pods are often sliced or chopped into smaller sections and either boiled, stewed or fried on low heat, which removes most of the mucilaginous content, but preserves most of the vitamin and mineral content. Once cooked and softened, okra pods are often mixed with other vegetables, rice or meat. In the Caribbean islands, for example, okra pods are stewed with fish to make a soup. Okra pods can be pickled and preserved like other vegetables, too. Fresh okra pods are available in most grocery stores, but avoid selecting ones that are soft. Instead, look for crispy pods that are a dark green color.



Information On How To Harvest Okra

By Kathleen Mierzejewski

Growing okra is a simple garden task. Okra matures quickly, especially if you have a summer of hot weather which the plant prefer. Harvesting okra can be tricky, however, because you have to harvest the pods before they become tough.

It takes only about four days from the time of flowering to the time to pick okra. Harvest okra every other day to keep them producing as long as possible. Harvesting okra is something you can do when you are out harvesting your green and wax beans, then it becomes habit to go out and harvest okra as it ripens.

When is Okra Ready?

Picking okra should be done when the pods are 2 to 3 inches long. If you leave them too long, the pods get hard and woody. Once you’re done picking okra, store them in plastic bags in your refrigerator where they will last about a week, or freeze the pods if you have too much to use. Just remember that harvesting okra needs to be done often.

How to Pick Okra

Picking okra is simple; just test the larger pods by cutting them open with a sharp knife. If they are too difficult to cut, they are too old and should be removed as they will rob the plant of the nutrients it needs to produce new pods. If the pods are tender, use a sharp knife to cut the stem cleanly just below the okra pod.

Because okra is self-pollinating, you can save some of the pods for seeds for the following year. This will make for a great crop the second time around. Instead of harvesting okra, if you want to save some pods for seed leave them on the plant and harvest okra when they become fully mature and almost dry. Remember not to do this if you still plan on harvesting okra to eat. Leaving the pods on the plant to mature like this slows down the development of new pods.

What Okra can do to men’s fertility — Medical Researcher

(Agency Report)

Okra, though very nutritious, can lead to infertility in men of reproductive age, Dr Ochuko Erikainure, a Senior Research Officer at the Federal Institute of Industrial Research (FIIRO), Oshodi, Lagos, has warned.

Mr. Erukainure, also a nutritionist and biochemist, gave the warning on Saturday in an interview with the News Agency of Nigeria (NAN) on in Lagos.

According to him, too much consumption of okra, especially its seeds can lead to infertility in men of reproductive age.

An online publication, www.medicalhealthguide.com says Okra, known in many English-speaking countries as lady’s fingers, is a flowering plant in the mallow family.

“Okra is an annual herb that is widely cultivated for its edible green seed pods in tropical, subtropical and warm temperate climates.

“Okra is a hardy plant that can grow even with less water and in hot conditions.’’

Mr. Erukainure said that okra has a unique substance called “GOSSYPOL”.

“Gossypol inhibits sperm production and motility by blocking several enzymes that are highly important in energy metabolism in sperm and sperm producing cells.

“Okra seeds are very rich in toxic pigment called Gossypol which promote infertility in men by arresting sperm production (spermatogenesis) even at lower dose.

“Gossypol are oil soluble and natural polyphenol secreted by plants as a defence against predators,’’ he said.

The senior researcher said that in some countries, okra seeds were, however, used for natural contraceptive for men.

“Due to proapoptotic activities in okra seeds (it means killing of cells), gossypol is still under investigation as a possible anticancer agent,” he said.

The nutritionist said that in spite of its effects in men, consumption of okra could be of health benefits to diabetes, obesity or overweight people.

“Okra is very high in dietary fibres, reduce calories intakes into the body, ability to limit nitric oxide build up in the blood and lipid (fat) and reduces the risks of cancers.

“Okra is an African vegetable that has been a staple of African and Indian cuisine for many years, and also used for medicinal purposes.

“The health benefits of okra can be attributed to its nutritional and phytochemical constituents making it a vital crop.

“One hundred grammes of okra has been reported to meet over 20 per cent of the daily values which the body needs.

“It contains a rare combination of carbohydrates, vegetables, minerals and vitamins.

“Not less than 10 different vitamins and minerals can be found in okra such as vitamin A, which is great for the skin, vitamin C and E which prevent cell damage in the body,’’ he said.

Mr. Erukainure said because “okra is high in fibre, it has positive impact on digestive system which assist with gastrointestinal difficulties.

“Including okra in our daily diet along with physical healthy exercise routine will prevent and treat diabetes, meaning that okra plant contributes to a more active lifestyle”.

Erukainure said that okra has been identified to have insulin-like activity in experimented animals.

“It is also a potent anti-diabetic source, which can be attributed to its chemical constituents,’’ he said.

Okra Health Benefits, Nutritional Value and Uses

(spillednews)
What is Okra?

Okra is one of the popular nutritious vegetables of North-East African origin. It is also known as “lady’s finger”, or “bamia”. The pods usually gathered while they are green, tender, and at immature stage. The plant is cultivated throughout the tropical and warm temperate regions around the world for their fibrous fruits or “pods.” Bamia grows best in well-drained and manure rich soil.

Botanically, okra is a perennial flowering plant belongs to the Malvaceae (mallows) family, and named scientifically as Abelmoschus esculentus.

Health Benefits of Okra
• The pods compose healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
• The bamia pods are among the very low calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.
• They are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
• The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.
• The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation condition.
• Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.
• The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps human body develop immunity against infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals.
Uses of Okra

Okra pods are one of the widely used vegetables in tropical countries. Chopped, or sliced, they can be stewed or fried (fritters) under low heat oil in order to soften their mucilaginous texture. They then, can be mixed with other vegetables, rice, or meat.

• Tender okra leaves may be cooked in a similar manner as the greens of beets or dandelions. The leaves are also be eaten raw in salads.
• Thick stew of lamb or beef and okra (bamiya) is a popular dish in Egypt and other middle eastern regions.
• In the Caribbean islands, okra is cooked and enjoyed in soup, often with fish.
• The pods can be pickled and preserved like in other vegetables.

Also Read: Pepper Health Benefits, Nutritional Value and Uses

Nutritional value of Okra

Okra is an excellent fiber source to maintain a healthy digestive system and also contains good amounts of calcium, iron and magnesium. It also provides 43 percent of the recommended dietary allowance (RDA) of manganese and 36 percent of the RDA of infection-fighting vitamin C.

One cup of raw okra (100 grams) contains 33 calories and includes a whopping 44 percent of the bone-strengthening vitamin K you need for one day, which is important as a co-factor for blood-clotting enzymes.

References to the gelatinous mucilage in okra, especially when cooked, are parallel to applications noted by nutritionists who recommend it for people suffering from constipation, as it does help move food through your gut.

The Advantages of Okra

By Michelle Kerns

Okra contains nutrients that may confer a number of health advantages, including a decreased risk of several serious medical problems. Also known as gumbo or lady fingers, okra is a common vegetable in Southern cooking, where it is fried, boiled or pickled, often along with tomatoes, corn or onions. Sliced, cooked okra releases a juice that thickens fluids, making it an essential ingredient of gumbo, a traditional Creole stew. Regardless of the cooking method, okra is a good low-calorie, fat-free, nutrient-dense addition to any diet.

Dietary Fiber

A 1/2-cup serving of sliced, cooked okra provides 2 grams of dietary fiber. This amount supplies approximately 10 percent of the U.S. Department of Agriculture's recommended daily allowance of fiber for healthy adult men and women adhering to a 2,000-calorie diet. Okra's fiber content is made up of both soluble and insoluble fiber. According to Mayo Clinic.com, soluble fiber may help prevent diabetes and high blood cholesterol, while insoluble fiber regulates digestive system functions. A 2009 "Nutrition Reviews" article adds that fiber may also lessen your risk of obesity, stroke, heart disease and hypertension.

Vitamin C

Each 1/2 cup of cooked okra contains 13.04 milligrams of vitamin C, or 17 percent of the RDA of vitamin C for women and nearly 15 percent of the RDA for men. Vitamin C has powerful antioxidant properties that may help it lessen the risk of cancer, age-related macular degeneration, heart disease and hypertension. Vitamin C is also required for bone, skin, blood vessel and immune system health. The vitamin C content of okra will diminish the longer the vegetable is exposed to light, heat and air. Use okra within three to four days of purchase and cut it only just before cooking to maximize the amount of vitamin C you receive.

Folate

Okra contains 37 micrograms of folate in each 1/2-cup, cooked serving. Folate, which is also known as folic acid or vitamin B-9, is essential for the metabolism of protein, fat and carbohydrates. It is also required for the nervous system to function properly and for the synthesis of red blood cells and genetic material like DNA and RNA. Adequate folate intake may help lower your risk of depression, cancer and heart disease. Eating folate-rich foods like okra is especially important for pregnant women. The University of Maryland Medical Center reports that women who consume plenty of folate during pregnancy are less likely to have a child with birth defects.

Antioxidants

Studies published in 2010 and 2011 in the "Nutrition Journal" and the "African Journal of Biotechnology" indicate that okra has a higher concentration of antioxidant compounds than other high-antioxidant vegetables, as well as many high-antioxidant fruits. Antioxidants are able to inhibit the ability of free radicals to damage DNA and cellular tissue. The Mayo Clinic's Donald Hensrud, M.D., says that a diet incorporating lots of antioxidants may help prevent heart disease, cancer and neurological disorders like Alzheimer's disease.

Okra: A-OK not only for diabetics

By Mylene Mendoza-Dayrit (WELL-BEING, The Philippine Star)

I have written how okra helped normalize my blood sugar levels May of last year, but since then, I have been receiving questions and feedbacks about the topic. I love okra and had I known its many benefits back then, I would have included it in my daily diet.

News about how it is helping a lot of people, such as myself, encourages me to write more about the topic of medicinal plants and herbs. One 46-year-old reader, Roland of Cavite, wrote, “I was diagnosed with type 2 diabetes mellitus last January 8. Luckily, I kept a copy of your column ‘How okra normalized my blood sugar.’ My fasting blood sugar, when I was diagnosed, was 146. After two weeks of taking my medicine, diet, exercise, and okra water, my blood sugar, went down to 105. Should I still continue taking okra water?”

My answer is yes, by all means. I have been taking okra water in the morning after waking up for one year now! This is completely natural. With continuous use, chances are you can request your doctor to decrease the dose of your maintenance medication.

Alfred, my husband’s diabetic driver, was religiously preparing his okra water every night for consumption the following morning but he made a grave mistake, which I immediately corrected. He told me he places the covered okra water in the ref! That won’t work. It is best to keep the okra water covered in room temperature (not even in an air-conditioned room).

In fact, I noticed that during these cooler months, the slimy sap of the okra doesn’t mix with the water as well as during the warmer months. My husband discovered that after drinking okra water, you can still drain all the slimy goodness of the okra by putting hot water over the soaked cut pieces.

For those reading this for the first time, okra water is prepared by cutting the ends of two okras, then soaking them in a glass of warm water, covered overnight. It is best to put a slit on the middle of the okra or cut it into pieces. The covered glass of water with soaked okra should be kept overnight in room temperature. The okra water should be taken in the morning on an empty stomach and preferably 30 minutes before breakfast. Lifestyle Feature ( Article MRec ), pagematch: 1, sectionmatch:

To celebrate my one year with okra, I am sharing more facts about this amazing vegetable.

Author and nutritionist Dr. Sylvia Zook of the University of Illinois published the following insights about okra:

• The superior fiber found in okra helps to stabilize blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract.

• Okra’s mucilage (gummy or gelatinous substance) not only binds cholesterol but bile acid carrying toxins dumped into it by the filtering liver. But it doesn’t stop there.

• Many alternative health practitioners believe all disease begins in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent and improve constipation. Fiber, in general, is helpful for this, but okra is one of the best, along with ground flax seed and psyllium. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra’s mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic many people abhor. In other words, this incredibly valuable vegetable not only binds excess cholesterol and toxins (in bile acids), which cause numerous health problems if not evacuated, but also assures easy passage out of the body of same. Unlike some prescription and over-the-counter drugs for this, this veggie is completely non-toxic, non-habit forming (except for the many who greatly enjoy eating it), has no adverse side effects, is full of nutrients, and is economically within reach of most.

• Further contributing to the health of the intestinal tract, okra fiber (as well as flax and psyllium) has no equal among fibers for feeding the good bacteria (probiotics).

• To retain most of okra’s nutrients and self-digesting enzymes, it should be cooked as little as possible, e.g. with low heat or lightly steamed. Some eat it raw. However, if one is going to fry it (and it is undeniably delicious prepared that way when rolled in cornmeal and salt), only extra virgin olive oil, or unrefined coconut butter is recommended (this is not the unhealthy partially hydrogenated product found in processed foods.) Organic ghee used by gourmet chefs has the oil and flavor of butter without the solids — excellent for frying okra (does not burn like butter), and may be obtained from the health food store.

Holisticonline.com hailed the okra for its many medicinal properties. While generally known worldwide as okra, it’s called bendi in Malaysia, okura in Japan, and qui kui in Taiwan. Their website specified that okra is good for those feeling weak, exhausted, and depressed. It also helps neutralize acids being very alkaline, helps heal ulcers, and helps keep joints limber.

For acid reflux and constipation, adding six pieces of raw or lightly steamed okra in one’s daily diet helps. Some make okra tea by putting okra pieces in a mug, then pouring hot water over it to extract the slimy juice.

Half a cup of cooked okra with 460 IU of vitamin A may lower the risk of cataracts, they said. In a research conducted by Dr. Zook, a study group with high low density lipid (bad cholesterol) was fed oats, barley, psyllium, okra, and eggplants and showed the same reduction in LDL as those given medication.

And all that goodness for only P10 a bunch! Try it soon.

10 Reasons to Love Okra

By Brian Syuki

Okra is definitely a superfood. It contains lots of valuable nutrients and it’s high in fiber. You can enjoy the benefits of this vegetable by making it a common ingredient in your soups and stew.

Here are 10 reasons to love okra.

Helps prevent and manage diabetes

You probably know that diabetes cases are increasing every year. Well, okra can help prevent this deadly disease.

According to a Turkish study, roasted okra seeds can lower blood sugar and treat diabetes. Additionally, this study also shows that drinking okra water significantly improves blood sugar levels.

The fiber content in okra will also help treat diabetes. Researchers say that high intake of dietary fiber improves insulin sensitivity and glycemic control.

Fights fatigue

Are you tired in the morning, during the day and when you go to bed?

According to research, okra contains antioxidant flavonoids and polyphenols that increase glycogen in the liver. Increase of glycogen will prevent fatigue and keep you energetic. Lowers cholesterol levels

This animal study shows that okra can lower cholesterol levels. This benefit is attributed to the high fiber content and potent antioxidant properties.

Keeps hunger at bay

Okra is packed with soluble fiber which keeps you full for long. Eat this veggie regularly if you want to reduce calorie intake and lose weight.

Lowers risk of liver disease

Animal research shows that the flavonoids, sterols, tannins and anthracene in okra can treat chemically-induced liver disease.

I may also note that intake of okra extracts can reduce the effects of free radicals which cause liver disease.

Prevents calcium deficiency

If you’re vegan or lactose intolerant, okra will provide you the calcium you need. A serving of okra has 51mg of calcium. Note that you’ll need to get calcium from other plant foods since an adult needs 1,000mg of calcium a day to maintain optimal health.

Consuming enough calcium will improve bone health, regulate blood pressure, improve heart health and lower cholesterol levels.

Improves eyesight

Okra contains beta-carotene and vitamin A. These two nutrients have been proven to improve eyesight.

Relieves stress

Research shows that okra seed extracts have anti-stress properties. Reducing stress will lower risk of obesity and diabetes.

Lowers risk of cancer

Lectin, a protein found in okra, was found to inhibit growth of breast cancer and kill up to 72 percent of cancer cells in this study. Note that this protein is also found in beans and peanuts.

Strengthens immune system

Okra has potent antioxidant properties which fight disease-causing free radicals. Plus, it contains vitamin A and C which play a vital role in your immune system.

How often to you eat okra?

How Much Fiber Is in Okra?

(San Francisco Gate)

Okra is a starchy vegetable that's often added to soup and gumbo, but it isn't often included at the top of people's favorite foods list. Perhaps you should reconsider though. The tiny pods are a nutritional powerhouse that might stave off certain health problems. Low in fat and calories, okra also supplies good amounts of vitamin C, vitamin A, potassium and a small amount of fiber.

Basics

Okra can be eaten raw, but the pods are tough and hard to chew. The vegetable is usually served boiled or steamed instead. A 1/2-cup serving of boiled okra, which is equal to about 8 pods, contains 2 grams of dietary fiber.

Fiber

Most people don't get enough fiber, according to MayoClinic.com. You should try to consume between 20 and 35 grams of fiber each day, and eating vegetables is a low-fat, low-calorie way to boost your intake. The nutrient keeps your digestive system working well, which encourages regular bowel movements. This might help prevent you from getting constipated or developing painful hemorrhoids. Fiber can also reduce your risk of diverticular disease, which is the formation of pouches in your colon. The pouches can cause pain and discomfort.

Fiber and Health

Eating plenty of fiber can reduce your risk of certain health conditions, and adding okra to your diet is one way to eat more of this vital nutrient. The fiber in okra can help lower your cholesterol levels, which also decreases your risk of heart disease. You might also be able to reduce your risk of Type 2 diabetes by adding more fiber to your diet, according to the University of Maryland Medical Center. If you need to shed a few pounds, eating more fiber might help, MayoClinic.com notes. High-fiber foods take longer to digest, which means you feel full longer so you eat less. Foods that contain fiber often have fewer calories than low-fiber foods, which helps cut your total caloric intake.

Eating Okra

Slice fresh okra pods and add the vegetables to a pot of soup or stew. As the okra cooks, the pods burst, leaving behind a sticky substance that will help thicken your soup or stew. The okra also adds a burst of flavor. Saute fresh okra with onions and garlic for a fiber-rich and tasty side dish. Slice a few okra pods into your favorite casserole dish or add them to a pasta sauce recipe. Chop steamed okra and add it to potato or pasta salad to increase the nutritional value and add a bit of flavor.


The Propagation of Okra

(San Francisco Gate)

Okra (Abelmoschus escutentus) is a vegetable well-known to regions with hot summers. The edible pods produced by this plant are vital ingredients in a variety of common dishes. Because of its popularity and ease of care, many gardeners choose to grown their own okra. Okra is a plant that does best when direct seeded into the garden, making propagation simple.

Prepare the Bed

Okra suffers when grown in compacted, hard or poor-draining soils. Before planting, work at least 4 inches of well-rotted compost into a bed with a high clay content. A soil test performed by your university extension can provide specific guidance on the amount of fertilizer needed by your soil for ideal okra production, but adding about 3/4 pound of a 10-20-10 fertilizer per 100 square feet of garden plot will often suffice. Soil pH should be between 5.8 and 6.5 for best results.

Prepare the Seed

Okra seeds have hard, thick seed coats that can interfere with germination. Place the seeds you intend to sow in the freezer the night prior to planting and allow them to freeze. The moisture contained inside will cause the seed coat to crack, making it easier for the young plant to emerge. You can also soak the seeds in warm water for about 24 hours to soften the seed coat.

Seed Sowing

Okra can be sown as early as the beginning of February in frost-free areas. Once the soil warms to about 60 degrees, it's time to plant. Space rows 26 to 40 inches apart, with seeds placed at nine- to 12-inch intervals. Drop three of four seeds in a small hole 1 1/2 inches deep in the soil. Once seedlings reach about 3 inches tall, thin them to the strongest plant.

Seedling Care

Provide plants with 1 1/2 inches of water every 10 days -- too much water can cause excessive growth. As seedlings grow, remove weeds and begin applying mulch. Eventually build a layer of mulch 4 to 8 inches deep to keep weeds sufficiently controlled. Side dress with compost after thinning seedlings, again when the first pods begin to develop and a third time about halfway through the growing season. Monitor seedlings closely for aphids, as they often attack early in the year.


Can Okra Be Pre-Sprouted?

(San Francisco Gate)

Okra (Abelmoschus esculentus) can add a Southern twist to your garden and various dishes. This heat-loving, frost-intolerant member of the Malvaceae family is ideally pre-sprouted indoors. This optimizes germination, eliminates the task of thinning the seedlings and allows you to expose the seed to the ideal temperatures required for germination.

Before Pre-Sprouting

Before pre-sprouting okra, alter the seed coat to hasten and promote germination. Scarify the seeds by nicking the hard seed coat with a knife. Then, soak the seeds overnight in a bowl of lukewarm water. After draining the seeds, place them on a paper towel to dry.

Pre-Sprouting

Spread the okra seeds at a 1-inch distance from each other over a moistened double layer of paper towels. Carefully roll up the paper towels, making sure that the seeds stay in place, and then place them in a plastic sandwich bag in a warm area, such as the top of the refrigerator. Check the seeds in two to three days for germination.

After Sprouting

After germination, grow the sprouted seeds in individual containers that are filled with potting mix. Place the containers in a sunny, south-facing window so the roots can establish. Transplant okra in the garden after the soil has warmed to at least 60 degrees Fahrenheit.


What Are The Health Benefits Of Okra?

(Health Ambition)

Have you heard of okra? Perhaps you know it better as lady’s fingers, bamia, bhindi or gumbo? Whatever the name, this green veggie is something everyone should be talking about because of its powerful health benefits.

From weight loss to cancer prevention, okra covers a wide spectrum. But what everyone wants to know, does it taste good? Well, the flavour is pretty mild but it depends on how you cook it. Why not try it yourself and see what you think?

What is Okra?

Okra is a vegetable from a tall plant that grows in warm and tropical climates. Although it’s become an “in” superfood lately, its history traces back to ancient Ethiopia, travelling on to the Eastern Mediterranean, India, the Americas and the Caribbean. The part of the plant traditionally eaten are the pods.

The Health Benefits of Okra

1. Weight Loss

Okra is a great vegetable to add to your regular diet if you’re trying to drop a few pounds. The pods are very low in calories (just 30 kcal in 100g) so you can eat as much as you want. Their high fibre content, which I’ll elaborate on later, also helps fill your stomach, meaning you won’t be as hungry and will get by on smaller portions.

2. Improving Blood Glucose Levels in Diabetes

Most of the recent hype around okra is related to its effect in diabetics. Type II Diabetes is on the increase in developed countries so this is a very valuable finding. In Turkey, roasted okra seeds have been used as a traditional remedy for diabetes for decades. Recent research supports this too.

A study in The Journal of Pharmacy & BioAllied Sciences found that feeding dried, ground okra peels and seeds lowered blood glucose levels in diabetic lab mice. It’s theorised that the insoluble fibre content of okra slows absorption of sugar from your digestive system.

3. Lowers Cholesterol

Not only does okra contain no cholesterol or saturated fats itself, making it a super heart-healthy food - it can also help lower your cholesterol levels. Again, this benefit can most likely be attributed to its fiber content as fiber binds to cholesterol and removes it from the body.

4. Aids Digestion

As you’ve probably picked up from the mention of fiber above, okra is great at preventing constipation. The high levels of dietary fiber act as a natural laxative, creating a thick mucilage substance in the gut that lubricates the intestine and pushes food through your digestive system. Conversely, it also prevents diarrhea by adding bulk to watery stools. A smoother digestive process leads to a reduction in bloating, cramps and gas, making it a good choice for IBS (irritable bowel syndrome) sufferers.

5. Reduces the Risk of Cancer, Especially Colorectal Cancer

Increased intake of fibre clears “toxins” from your colon, leading to lower risk of colorectal cancer. There’s also evidence emerging that okra may help fight breast cancer by inhibiting growth.

6. Contains High Levels of Vitamin A

Okra pods have a lot of vitamin A and other antioxidants including beta-carotene, xanthin and lutein. This means it’s great for eye and skin health and helps prevent cataracts.

7. Contains Folates

100 grams of okra will give you 22% of your recommended daily amount of folates. Folates are particularly important before and during pregnancy to help prevent birth defects such as spina bifida.

8. Contains High Levels of Vitamin C

Okra pods have provide around 36% of the recommended daily amount of vitamin C. Vitamin C helps boost your immune system leaving you less susceptible to coughs, colds and other minor infections.

9. Contains High Levels of Vitamin B

I feel like I’m listing off the alphabet of vitamins here but okra is really packed with nutrients - vitamins included. B vitamins such as niacin, B6, thiamin and pantothenic acid are important for energy.

10. Vitamin K

Vitamin K is involved in clotting, this means people who take blood thinning medicines must avoid okra due to interactions. For most others, however, okra is a great source for your daily intake of vitamin K and also contributes to bone strength.

11. May Ease Asthma Symptoms

As I mentioned above, okra contains high levels of vitamin C. A study in Thorax found that intake of vitamin C protected against wheezing symptoms in childhood. Eating food high in vitamin C once or twice a week is enough to benefit in this way.

12. Prevents Kidney Disease

A study in The Jilin Medical Journal found that patients who ate okra daily had lower signs of kidney damage.

How to Use Okra

The best time to eat okra pods is when they are fresh and slightly immature. If they are too old they become woody and have a bad taste. When buying okra pods, avoid those that look sunken or dry and have discolored spots or cuts. If possible, eat them on the same day you buy them or store in the refrigerator for no more than two days.

Cooking with Okra

Okra is a really versatile vegetable - it can be incorporated into your cooking in lots of ways. Here are some ideas:

• Stew okra under low heat with other vegetables
• Deep or shallow fry in oil
• Pickle okra to preserve
• Eat raw in salads
• Steam the pods and eat as a side dish
• Roast and grind, mix with coffee beans to make flavourful coffee

Okra - sublime slime

By Jane Tunks

Just uttering the word "okra" can raise tensions in certain culinary circles. Defenders immediately raise their voices to extol okra's virtues, especially how the mucilaginous fluid it exudes can thicken gumbos and sauces.

Jeff and Pat McAravy from Short Night Farms in Yolo County grow two varieties of this Southern favorite, the green Cajun Delight and a burgundy-colored heirloom variety. According to cookbook author Barbara Kafka, the purple is actually a supersaturated green that fades into its base color (green, that is) when cooked.

Another name for okra is gumbo, which is also the name of the Southern dish with which it is so closely associated.

But okra is perhaps most famous for its texture, which has made most cooks wary of this legendarily hard-to-cook vegetable.

So much so, in fact, that Bi-Rite Market assistant manager Chris Fry recently posted tips in the produce section on how to cook okra, all of it aimed at avoiding okra's potential sliminess. Fry recommends drying the pods thoroughly after washing and slicing them with an even drier knife - anything to keep moisture away. If you then cook okra over a high, dry heat, such as saute, roasting or even grilling, and give it a splash of acid like lemon or lime juice, it can be downright delicious.

"I personally hated the stuff most of my life, until I roasted it a couple of years ago," says Linda McAravy, whose brothers farm at Short Night. She drizzles olive oil over okra, sprinkles it with sea salt and roasts it at 400 degrees for 10 minutes. She describes the flavor as a cross between asparagus and eggplant.

How to select: Seek out brightly colored, firm green or purple okra without any dark spots. Small, just-picked pods are more desirable because larger, older pods tend to be more fibrous and tough.

How to store: Linda McAravy warns that okra stored at less than 45 degrees can hurt the warm-weather-loving vegetable. To prolong okra's freshness, store it in a paper bag in the warmest part of the refrigerator for no more than three days.

When in season: In Northern California, the growing season is from June through September.

How to use: To avoid okra's potential gumminess, cook it over a high, dry heat or coat it lightly with cornmeal or tempura batter and flash-fry it. Or you could just embrace okra's gelatinous qualities, which will transform slow-cooked dishes like gumbo and sauces.

On menus: At Picán in Oakland, fried okra graces the top of the Southern Caesar salad. At Mingalaba in Burlingame, okra stars in two dishes: pan-fried with prawns, and center stage in a Burmese-style curry with hard-cooked eggs. In San Francisco, Cav serves okra as a side in a simple tomato sauce with garlic and olive oil; Baby Blues BBQ offers a simple side of sauteed okra.

FAST & FRESH -- Eggplant and Okra

By SIBELLA KRAUS (Special to The Chronicle)

Sustained hot weather in the Central Valley is bringing on strong harvests of high-summer crops such as eggplant and okra.

EGGPLANT

Eggplant appears in the cuisines of many countries, ranging from the Mediterranean to Asia, where they originated.

Common Mediterranean varieties include the standard oval- shaped globe eggplant and a smaller, more slender variety called Italian. Both are purple-black with a green calyx.

Common Asian varieties include Japanese (elongated with a purple calyx), Chinese (lavender- colored and 8 to 10 inches long), and golf-ball-size, variegated green Thai pickling eggplants.

Specialty varieties also now coming into markets include Asian Bride (a white and lavender- streaked Chinese type), Rosa Bianca (a gorgeous, plump lavender and white Italian heirloom), and various kinds of baby eggplants.

-- Selection. Choose firm eggplants with glossy skin and fresh- looking calyxes. Avoid eggplants that are rubbery or that have dull- looking skins.

-- Storage. Keep for a day or two in a cool, dark place, or for up to a week in the refrigerator.

-- Ideas. The Asian varieties are wonderful fried, and then braised in sauces made with garlic, chile, ginger, cilantro, green onions, vinegar and soy sauce.

Because the long Asian varieties and Asian hybrids tend to have the mildest and sweetest flavor and the tenderest flesh, many cooks prefer to use them in some Mediterranean recipes. Sliced lengthwise and grilled, eggplant is delicious served simply with a vinaigrette made with minced shallots or garlic and lots of fresh herbs. Grilled eggplant can also be used as a basic ingredient in grilled vegetable ratatouille. Or try it combined on crusty bread with mozzarella, Parma ham, arugula and basil mayonnaise for a fabulous sandwich.

The strong-tasting, earthy Mediterranean eggplant varieties are just right for the rich baked lamb and eggplant dishes of Greece and Turkey, such as moussaka and stuffed eggplant.

Globe eggplants are also used in baba ghanoush, a smoky puree of roasted eggplant, olive oil, lemon juice, garlic, tahini (sesame butter) and chopped parsley.

OKRA

Another vegetable that has broad ethnic appeal, okra is popular in Indian, African, Middle Eastern, and Southern cooking.

The torpedo-shaped pods are usually bright green, although in summer there are limited quantities of purple okra available also. When cooked, okra tastes a little like Romano beans and has a mucilaginous texture.

-- Selection. Choose small, slender pods that show no signs of bruising or dryness.

-- Storage. Placed inside a paper bag or perforated plastic bag in the refrigerator, okra will keep for a couple of days.

-- Ideas. Young, tender okra is delicious battered in either beaten egg and cornmeal or fritter batter, and then deep-fried. It is also good sauted in a summer vegetable stew with onions, peppers, corn and tomatoes.

Braising okra accentuates its pleasantly slippery texture and its role as a thickening agent. Gumbo is a famous Southern stew seasoned with sassafras (file); it combines sliced okra with tomatoes, onions, celery, garlic, peppers and andouille sausage.


Benefits of Okra for Diabetes

By Kathryn Watson (Medically Reviewed by George Krucik, MD, MBA)
What Is Okra?
Highlights
1. Okra belongs to the same plant family as hibiscus and cotton. The term “okra” most commonly refers to the edible seedpods of the plant.
2. Okra contains potassium, vitamin B, vitamin C, folic acid, and calcium. It’s low in calories and has a high dietary fiber content.
3. Popular forms of okra for medicinal purposes include okra water, okra peels, and powdered seeds.

Okra, also known as “lady’s fingers” and “gumbo,” is a green flowering plant. Okra belongs to the same plant family as hibiscus and cotton. The term “okra” most commonly refers to the edible seedpods of the plant.

Okra has long been favored as a food for the health-conscious. It contains potassium, vitamin B, vitamin C, folic acid, and calcium. It’s low in calories and has a high dietary fiber content. Recently, a new benefit of including okra in your diet is being considered. Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.

Incidences of diabetes diagnoses are only increasing, according to the Centers for Disease Control and Prevention. The verdict is out on whether okra can be used successfully as a direct diabetes treatment. However, the okra plant does have many proven health benefits. Read on to see if okra could be a viable part of your diabetes treatment plan.

Studies on Okra and Diabetes

Medical research on okra for diabetes management is still in early stages. We do know that according to one study, okra water improved the blood sugar levels of pregnant rats that had gestational diabetes. Roasted okra seeds, which have long been used in Turkey to treat diabetes, have also been studied and proven to have a positive effect on lowering blood sugar.

Okra Benefit #1: Dietary Fiber

Okra is high in fiber. Eight medium-sized pods are estimated to contain 3 grams of fiber. This bulk fiber quality has several benefits. It helps digestion, cuts hunger cravings, and keeps those who eat it fuller for longer. Foods that are high in fiber content are an important part of dietary treatment options for diabetes. Increased dietary fiber intake has been shown to promote better glycemic control and improve insulin sensitivity.

Okra Benefit #2: Anti-Stress Effects

There is evidence that the seed extracts of okra have an antioxidant, anti-stress effect in the bloodstream of mice. Managing stress levels is an important part of managing diabetes. Long-term, high stress levels can cause blood sugar levels to spike. Mental health should be a part of any diabetes treatment plan, and using okra and its derivative seeds can be a part of that plan.

Okra Benefit #3: May Help Lower Cholesterol

Okra has been found to lower cholesterol levels in diabetic lab mice. Foods with high fiber content and antioxidant qualities are recommended for those with diabetes because they lower cholesterol. The American Heart Association points out that people with diabetes are more likely to have unhealthy cholesterol levels. When high cholesterol levels are combined with diabetes, the outlook is not good. That’s why it’s so critical to make sure that your diet has healthy cholesterol levels.

Okra Benefit #4: Anti-Fatigue Benefit

One study indicates that recovery times and “fatigue levels” can be improved by use of the okra plant. By including okra in your diet along with a healthy exercise routine, you may be able to work out for longer and recover more quickly from your exercise. Cardiovascular activity is an essential part of preventing and treating diabetes. This means that the okra plant may contribute to a more active lifestyle.

Forms
Okra Water

Drinking “okra water” is a popular new method of using okra. Some have even suggested that drinking it helps lessen diabetes symptoms. The drink is made by putting okra pods in water and soaking them overnight. Some of the valuable nutrients in the skin and seed pods will be absorbed into the water. If you’re not crazy about the taste of okra, drinking this okra water solution is a quick and simple way to derive the benefits of okra without eating it.

Some people prefer to cut the okra into thin slices instead of soaking the pods whole. If you are going to prepare okra water this way, be prepared for a drink that is slightly bitter.

Okra Peel and Powdered Seeds

Okra peel is the most traditional way to use okra medicinally. In the preliminary studies done to investigate the benefits of using okra, using shredded okra peel was seen to be the most favorable way to ingest it. You can prepare okra peel yourself by using a handheld kitchen grater or a lemon zester. Though there is no known limit for how much okra peel someone should eat at one time, half of a teaspoon of okra peel should be more than enough for your body to benefit.

Powdered okra seeds are dried out before being ground down. Ingesting the powder from the seeds as a supplement has also been researched and seen to be beneficial. The process of making the powder is a bit time- and labor-intensive. However, you can easily buy powdered okra seeds from health food stores and online suppliers.

Okra Recipe Ideas

The gel inside of okra is a thickening agent, making it a common ingredient in some soups and stews. If you’d like to start to use okra as a part of your diet, you can start with a simple gumbo recipe.

Pickled okra is another popular okra variation that replaces the bitterness of the okra pod with a sour taste. Pickling okra also softens the peel. If you own a dehydrator, drying out okra pods and seasoning them with sea salt makes a tasty snack to satisfy your craving for crunch.

Safety Concerns

If you are already on a treatment plan for your diabetes, you should let your doctor know if you are looking into holistic treatments like okra. In one study, it was shown to block the absorption of metformin. Metformin is a drug that is used to help manage blood sugar levels. If you are taking metformin currently, okra is not something you should experiment with.

Takeaway

There is no conclusive medical research that proves that okra is a natural cure for diabetes. It’s important to understand that okra is definitely not an insulin replacement. However, with so many possible benefits for those that have diabetes, it may be worth trying alongside traditional treatment if your doctor agrees. Make sure to keep your medical professional up to date with any tweaks or additions to your diabetes treatment plan.

Okra Makes a Great Vegetable

(Washington Post)

Overcooked, it's the vegetable equivalent of the blind date from Hell: slippery, slimy, gummy, with prickly fuzz. When it gets too old, it's tough and tart.

Treated with respect, however, and used as one ingredient of many in spicy stews and gumbos, or cooked until tender and not a minute more, okra is at its best. It's low calorie and full of fiber and vitamin C. Okra should always be picked and purchased young. Look for crisp, bright green pods without spots, blemishes or mold. And stick with the small ones: from two to three inches long. Any larger than that, the pods will be very tough.

Don't store okra for very long. And don't let them get wet -- Okra is very perishable. If you can't use them right away, try keeping them a day or two in a paper bag in the warmer part of the refrigerator.

Prepare okra quicklyif you're steaming or stir-frying them. If you're cooking them whole, rinse them and cut off the tops and bottoms first but be careful not to expose their seeds.

Try steaming them for 4 to 6 minutes with butter and lemon or, after they cool, with a vinaigrette. Saute them anywhere from five to 20 minutes, according to taste, in an uncovered pot to try to retain some crunch. You can deep-fry them whole or sliced into rounds and coated with cornmeal or cracker crumbs. In spicy gumbos, okra is often used both sliced and as a thickener. In vegetable stews such as ratatouille, add the okra late in the cooking process.

What Okra Juice Does To Your Body

By: Praveen Kumar

We all know how healthy the vegetable okra is. But most of us consume it after cooking. Eating it in the raw form might not be your preference. Try juicing it.

The nutritious value of okra would benefit you more when you consume it in the form of its juice. The minerals and vitamins present in okra would benefit you when you drink it in its juice form. Though cooking okra isn't really an unhealthy practice, juicing it would be the best option.

In fact, some people who hate all this tend to drink okra water. They soak a few pieces of okra in water overnight and drink the water in the morning. Though that practice is also beneficial, the real okra pieces will be strained and the water will be consumed in that practice.

But when you juice okra and drink it without straining, you will get more of okra into your system. Now, here are the benefits of doing so...

Benefit #1 This juice keeps your bones strong and prevents osteoporosis. The density of bones will increase if you drink this juice regularly.

Benefit #2 Many sources claim that bhindi juice can minimise the risk of asthma attacks in people suffering from asthma.

Benefit #3 Okra contains antioxidants and also C vitamin. They keep your immunity in shape and defend you against infections like cold and flu.

Benefit #4 It contains enough fibre content that moves your bowels and prevents constipation.

Benefit #5 This juice also protects your heart by keeping your cholesterol levels under control.

Benefit #6 This juice is also good for diabetics as it keeps your blood sugar levels under control.

Benefit #7 Yes, the anti-bacterial properties of okra juice can control cough and relieve sore throat too.

Health Benefits Of Having Okra Regularly

(Asia Net India)

The other name of okra is lady finger. In India, they call it ‘bhindi’. Okra is among the most nutritious and healthy foods.It is packed with folate, Vitamin C and K and of course, fibre content that can really soothe your digestive system.It is also healthy for pregnant women but consult your gynecologist before you include it in your diet.

It can be boiled or fried or even consumed raw. It’s a low-calorie food that doesn’t add up to your fat levels which is another reason to include it in your diet. Some people consider it as a laxative too.To put it in a nutshell, okra can prevent diabetes, help your colon, prevent respiratory issues, heal your skin, boost your digestion, improve your eye sight and prevent constipation.Here are some health benefits of having okra regularly.

Health benefits of having okra regularly are:

1.Immunity: Okra can boost your immune system as it is rich in vitamin C and anti-oxidants. Manganese, magnesium, iron and calcium are some minerals that bhindi contributes to your body if you consume it on a regular basis.

2.Cholesterol: Pectin which is a soluble fiber present in okra helps in minimising bad cholesterol levels in your body. Include bhindi in your meals on a regular basis.

3.Protein: Though not really a major protein source, okra can still be relied upon for its contribution of protein. This is one of the nutritional benefits of okra.

4.Colon Cancer: As the fiber content in bhindi cleanses your intestines, the risk of colon related disorders will be greatly reduced.

5.Breathing: Those suffering from asthma can rely on bhindi to gain a bit of relief as it contains antioxidants and anti-inflammatory properties.

6.Skin: The fiber content and vitamin C present in bhindi helps a lot in detoxifying and healing your skin. So, consume it to heal your breakouts.

7.Constipation: As it is rich in fiber, it can also relieve your constipation symptoms. Consuming bhindi can be soothing to your intestines.

8.Fatigue: Okra can fight fatigue and weakness. Include it in your breakfast to face your stress filled day. This is one of the lesser known benefits of eating okra.

9.Diabetes: As Okra also plays an important role in regulating your blood sugar levels, diabetics can include it in their diet.

10.Good For Bones: As it also contains Vitamin K, okra can also do some good to your bones to prevent early osteoporosis.

11.Genital Issues: Though there isn’t much evidence, there are some sources which say that bhindi can be a good preventive measure for genital conditions like gonorrhea and syphilis.

These are the health benefits of having okra regularly.

Versatile lady finger

By Deepika Rathod

Kudos to all the ladies out there! We multitask and balance a lot in life. How can a vegetable named after us not do the same? Exactly, we’re talking about the lady finger (okra/bhindi). This vegetable has a low glycemic index (GI) and is high in fibre, and so it has many health benefits for everybody.

There are many benefits and natural facts that make the lady finger standout:

Low GI food:

The word GI stands for glycemic index. A person suffering from diabetes is advised to have food containing a low glycemic index. Okra contains a glycemic index of approximately 20 GI. According to medical research since okra contains a low GI, a diabetic patient can easily add okra to recipes in order to control their diabetic level.

Fights kidney disease:

High sugar levels affect both kidneys and it has been found that okra keeps one away from kidney diseases.

Soluble fibre:

Soluble fibres are very good for diabetes because they play an important role in digesting carbohydrates. Since lady fingers are rich in soluble fibres it slows down the process of digestion and decreases the effect of carbohydrates on sugar levels. Okra’s high fibre and low calorie content also assures healthy weight loss.

An easy recipe for diabetics:

Take two pieces of lady finger and cut the head and tail of both pieces (keep only the middle portion). Slit them from the centre and place them in a glass of water, cover the same and keep at room temperature. Allow them to stay in the water overnight. The next morning, remove the lady fingers and drink the water on an empty stomach. Try this daily for two weeks and you will see a reduction in blood sugar levels. If you cannot do this on a daily basis, then have it twice or thrice a week.

For skin:

Vitamin C found in this vegetable helps maintain younger looking skin, repairs body tissue and brightens the skin. One can also apply a sliver of okra to one’s face. Leave it for 15 to 20 minutes and rinse with warm water.

For hair:

The mucilage in okra nourishes hair. Boil the secretion with little water and transfer the water into a mug for use. Wash your hair with the water for bounce and shine.

Important Tip:

Using raw lady finger helps cure diabetes more than when it is cooked.

In praise of okra

By Cort McMurray (for the Houston Chronicle)

It's humble. It thrives. It tastes like summer.

This summer’s garden has been a disappointment. The cucumber plants showed early promise, long green tendrils snaking up carefully set stakes, pushing out all sorts of blossoms, but produced very little fruit. The melons were a tease: mismarked seed envelopes yielded not the promised “cantaloupes” and “honeydews,” but hard, bitter gourds. The Better Boys, Celebrities, and Arkansas Travellers are best not discussed, a mess of leafless, spindly stalks, dotted with wrinkly, flavorless produce. Had Guy Clark encountered these homegrown tomatoes, the song would have taken a much darker tone.

The herb garden never materialized. The mound where we planted seven varieties of lettuce, anticipating weeks of fresh salads, stayed bare, save for a sad tuft of arugula at the very top, perched on the dirt like a green, ill-fitting toupee. Nothing lived up to expectations. Nothing did what it was supposed to do.

Except the okra. We threw some okra seeds into the ground in May, mainly because we’d pulled up all the ersatz melon plants, and that left a huge bare spot in the back yard. I wasn’t worried about it growing. I didn’t care if it grew. I don’t much care for okra.

It grew. Okra, it turns out, is the Timex watch of the plant world: It takes a lickin’ and keeps on producing okra. The plants withstood torrential rains and baking heat. They resisted insect encroachment that devastated other, less hardy plants. At full development, most of the plants were easily over four feet tall, each with a stalk as thick as a sturdy child’s forearm, all of this with no fertilizing, no weeding, no attention at all from the gardener. Okra doesn’t care if you ignore it. Okra doesn’t need your love. Okra just grows.

And okra is beautiful. Those tall, strong stalks produce huge leaves, a canopy the dark green of a classic Jaguar racer, shading the garden soil. Okra blossoms are a rare work of art, tight buds slowly unfolding gossamer petals tinted the most delicate yellow, a rich burgundy daub at their center. Okra pods grow long and straight, weird, oversized Crayolas colored the green side of chartreuse, pleasing, pleasant, unusual, a shade found only in the 120-count box.

We harvested pods for weeks. If there is one trick to growing okra, it’s harvesting. Okra is like Jack’s beanstalk, or a teenaged boy’s feet: growth is unrelenting, almost instantaneous. Pods that were the size of my pinky finger one day, were gargantuan the next. The bigger the pod gets, the less usable it is. Leave a pod even a day too long, and it’s wasted, woody and flavorless. Pick them when they’re ready, and you will be amazed at okra’s versatility. I’ve pickled quarts and quarts of the stuff, old-timey green and blue Mason jars filled with pods and garlic cloves and the occasional hot pepper lined up in our pantry. I’ve fried them, too, and roasted them, unadorned save for some sea salt, some pepper, and a spritz of olive oil. I’ve even eaten them raw, fresh off the stalk, moist and fresh and not even a little slimy. They tasted like summertime.

It had been a long time since I’d felt really at peace. The presidential election slogs on, an exercise in communal discomfort, like watching your nonagenarian grandparents squabbling in their adjoining beds at the assisted living facility, insults and incoherence and weakly tossed slippers, a dispiriting scene, a grim reminder that most things, even the concept of representative democracy, end badly. Our days are numbed by endless accounts of cruelty and injustice: the solemn, stoic faces of children who have seen humanity’s worst stare at us from refugee camps, from bombed cities, from the front lines of the oxycontin epidemic. We watch, glazed, outraged, and paralyzed, all broken hearts and over-informed impotence. It is hard to keep going. It is hard to know how to help, how to hope.

I stare out the window, and watch the okra grow, those bottle green leaves swaying gently in the breeze, creamy blossoms and Crayola pods providing light-catching contrast, doing what okra does, not caring that no one ever writes a song about it, not particularly worried that it was what we got, not what we wanted.

I watch the okra, and my mind is filled with the faces of people I know, and I think, “You need to call him. He needs to talk,” and “You have not been kind to her. Do better,” and “It wouldn’t kill you to be a little more patient” and “Go over and visit them. They’re struggling, and you can bring some peace.” The messages carry a gentle insistence: “Don’t tarry. Make that call, make that visit, make that change today. By tomorrow, the opportunity will be gone.” Maybe it is a silly thing, but in this most miserable of seasons, with the heat and the disappointments and the riptide pull of melancholy, a clump of okra plants taught me to be a better man, a hopeful man, a humble man.

Let the tomatoes get the attention. Let the tomatoes get the folk songs and the photo spreads in the fancy cooking magazines. Tomatoes are great. It’s always nice to have a little flashiness in the garden. Just save some space for the humble okra.

Soon, those sturdy stalks will all be uprooted. The raised beds will be turned and prepped, and the fall garden will be planted. The okra will be fine with that, too. They’ve given fruit and given comfort; giving way is not a big deal. There’s a message in that, too, one I’m not quite ready to contemplate.

For now, I’m just happy it’s here.

Hate okra? Give fried a try

By Fred Thompson (Correspondent)

When asked to name four iconic Southern foods, most folks outside the South, or new to the South, will reel off fried chicken, barbecue, pimento cheese and okra.

I could live pretty well on those four, plus shell beans, collards, sweet potatoes, tomatoes and summer corn. Bet that you could too.

Okra may be the most misunderstood of those foods. Okra, more than likely, was brought to the American South by Ethiopian slaves. It is another of those great foods that had a dark beginning in our country, yet has endured as an icon of our Southernness. Usually, okra gets a reaction of “OMG! It’s slimy.” When boiled or sautéed, it is and I hate it that way. My parents loved boiled okra and I endured it.

For a long time, I wouldn’t let any form of okra cross my lips. Then I discovered fried okra with its crispy cornmeal coating and faint flavor of one of my favorite foods, oysters.

Since discovering a form I love, I’ve learned a few other okra tricks as well. Okra adds flavor, balance and thickening to gumbos and stews; that slime disappears in those preparations. Skewer some okra and grill them, drizzle them with a little balsamic vinegar and you have a tempting snack that makes you want another beer. Pickled okra – now that’s a thing of beauty. I’ve stuffed pickled okra with pimento cheese and watched Yankees go crazy over them. Pickled okra is the perfect garnish for a Bloody Mary. I even use them in martinis instead of an olive. I guess that makes them an “okra-tini,” but gin and okra marry nicely. You should check out my food writing colleague, Andrea Weigl’s book “Pickles & Preserves” for a great and simple pickled okra recipe.

Fried okra, though, is my true love. One thing I cannot condone is the coating falling off. To me, that creates a greasy mess and nothing is worse. This recipe has a simple trick that I guarantee will make your coating stick and yield a nice, crunchy result. Choose small sized okra, a little longer than your thumb. Larger ones can be tough and fibrous. I buy okra at the farmers market or with my CSA. Look for firm and bright green pods. Okra will keep refrigerated for about three days.

I’ve also taken to the somewhat chefy-looking lengthwise cut as opposed to the traditional cross-cut. Either way, this recipe works great and gives you a flavorful and crisp coating.

So if you have been on the fence about okra, give this recipe a try. You’ll be amazed at how addictive fried okra can be.

Fred Thompson is a Raleigh cookbook author and publisher of Edible Piedmont magazine. His latest cookbook is “The Kamado Grill Cookbook.” Reach him at fdtfx1@earthlink.net

Fred Thompson’s Fried Okra

1 quart fresh okra

3 tablespoons all purpose flour

1 large egg, beaten

1 1/2 cups plain yellow cornmeal (not cornmeal mix), stone-ground preferred

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

Lard, bacon fat or canola oil for frying

Clean the okra and cut into 1/2 inch rounds or slice lengthwise.

Place the okra in a large mixing bowl and sprinkle with the flour. Toss the bowl to evenly coat the okra. Place in a strainer to knock off any excess. This coating should be very light. Return to the mixing bowl and stir in the beaten egg making certain that each piece of okra is coated. Pour the cornmeal into another mixing bowl. Add the salt and pepper. Working a handful at the time, place the okra in the cornmeal and toss with your hands until each piece is coated. Place on a wire baking rack while you coat the remainder of the okra.

Take a large cast iron skillet or sauté pan with 3-inch sides. I prefer to use lard and a little bacon fat; you can use canola oil, if you prefer. You want about 1/2 inch oil or melted fat in the skillet over medium heat. Bring the fat or oil up to between 375 and 400 degrees; checking with a thermometer. Transfer the coated okra a handful or so at a time into the hot oil and fry until the pieces are golden, about 3-5 minutes. Remove with a slotted spoon and drain on paper towels. Continue until all the okra is fried. Then get it to the table as fast as you possibly can.

Yield: 4-6 servings.

Foodie: Okra is one of the most versatile vegetables

By Elizabeth Markley Holm

There is an abundance of okra in farmer’s markets at this time of year. Those green pods look intriguing, but also intimidating. What do you do with them?

I grew up in Pennsylvania and never ate okra, let alone cooked it. But after mov- ing to Virginia, I discovered this amazing vegetable that is unique because of both the variety of ways to prepare it and its extensive health benefits.

Okra can be fried, roasted or put in soups and stews such as gumbo and Brunswick stew. My favorite way to prepare it is to saute it with onions, tomatoes and fresh corn to make a delicious vegetable medley. I call it The Best Way to Eat Okra.

What makes this dish so wonderful is the component of okra that also makes it nutritious — an abundance of soluble, mucilaginous fibers that, when cooked, allow a dish to obtain the perfect consistency and thickness.

These slimy substances that some people disdain also can help prevent heart disease and make diabetes more manageable. They lower cholesterol and slow the rate at which sugars are absorbed into the blood stream.

Okra is a good source of vitamin C and antioxidants, which scavenge free radicals in human cells and prevent damage that can cause cancer. It contains folate known to lower homocysteine, which in excess is associated with an increased risk for heart disease and stroke.

Although okra is low in fat, it is high in linoleic acid, a polyunsaturated fat that is essential for health. In addition, okra is rich in the amino acids lysine and tryptophan that create a complete protein in vegetarian diets when balanced with grains like corn and rice.

When buying okra, select the smallest pods. They are the tenderest and the most delectable. Okra thrives in hot weather, but there still should be plenty at the market through September.

The Best Way to Eat Okra
Ingredients
•3/4 pound okra
•large tomatoes, chopped
•cup chopped onions
•ears fresh corn
•tablespoons olive oil
•1/2 teaspoon salt
•Freshly ground pepper to taste
Instructions
1. Cut the okra into 1/4 inch rounds, discarding the stems and tops.
2. Cook the tomatoes for about 20 minutes to get rid of

The Best Way to Eat Okra excess juice.

3. Cut the corn off of the cobs.
4. Heat oil in skillet. Cook onions and okra in oil until the on- ions are wilted and the okra is browned on the edges, about 10 to 15 minutes.
5. Add tomatoes and salt and simmer for 5 to 10 minutes.
6. Add corn and cook just long enough to heat corn thoroughly; approximately 4 to 5 minutes.
7. Add pepper and serve.

You'll Definitely Consider Eating Okra After Reading This

Okra is an African vegetable that’s been a staple of African, Indian and Pakistani cuisine for many centuries, as well being used for medicinal purposes. It goes by numerous other names in addition to okra, such as bhendi, bamia, ochro or gumbo.

The plant also produces a very pretty flower – white with a wine-red center. While this adds to okra’s esthetic value, its true specialty is the edible green seed pods it produces. These pods are extremely beneficial to human health. Here are five of the main benefits:

1. It Helps Fight Diabetes

Evidence of this was shown in animal studies. Once these studies were underway, researchers were able to purify the principle chemical that’s known for its abilities to improve diabetic people’s health. In one study, the chemical, called myricetin, was given to pregnant rats that had gestational diabetes. This was found to have highly positive effects on their blood sugar levels.

Furthermore, the study found that when the solution containing myricetin was given to the rats orally, their digestion slowed down. This allowed glucose to stay in their system for a longer time period, which meant that levels of it in their bodies had a much less dramatic post-meal spike.

2. It Lowers Your Caloric Intake

Okra contains a rare combination – it’s very nutrient-rich while containing few calories relative to its nutritional value. It’s also a great source of carbohydrates, as are similar vegetables.

Numerous studies have established a clear link between an unnecessarily-high caloric intake and various diseases, so it’s always a good thing to eat something that will give you the nutrients your body needs while being low in calories.

3. It’s Chock-Full of Vitamins

No less than 10 different vitamins and minerals can be found in okra, with some of the highlights being Vitamin A, which is great for the skin, Vitamin C, which does wonders for the immune system, and Vitamin E, which helps prevent cell damage in the body.

Doing away with your vitamin supplements and introducing this vegetable into your daily diet together with similar ones is pretty much a no-brainer. In addition to okra’s high vitamin and mineral content, what’s particularly special about it is the highly efficient way it delivers vitamins to the body.

4. It Improves Digestion

Because okra is high in fiber, it can have a positive impact on your digestive system and assist with gastrointestinal difficulties, especially with regard to regulating your “transit time” – the time between eating and going to the bathroom.

Fiber is great because it offers something the body can’t process, which in turn helps it to form a regular stool. It is now a known fact that people who have a healthy digestive process tend to have other bodily processes that are equally as healthy.

The dietary fibers and Vitamin C contained in okra promote skin health by boosting various important bodily processes. For instance, the latter is known to improve the effectiveness of the body’s regenerative abilities.

There are some who also credit okra with improved skin pigmentation, however there are no studies to corroborate this.

From the Ground Up: Too much okra in the garden? Make coffee

By Mark Murphy (For The Daily News Journal)

Okra is a crop that is easy to grow in the home garden. It is a rugged plant rarely bothered by pest or disease issues, and it stands up well to summer heat and drought. The plants can grow quite large, so the crop requires a bit of space in the garden, but six-eight plants will likely satisfy the needs of the average family.

Okra is related to hibiscus and produces large flowers that are quite ornamental. Those flowers transform into the seed pod that we harvest for gumbo, fried okra and other delicious dishes.

Once okra plants begin producing pods, they keep coming in abundance throughout the summer growing season. At some point, many gardeners find that they have eaten all the okra they can, given away all they can, and they’re still faced with an avalanche of okra. A novel use for that extra okra is to save a supply of pods to make a warming beverage when cold weather arrives — okra coffee.

During the Civil War, the Union blockade made coffee scarce in the South. This led to experimentation with various substitutes for coffee, including persimmon seeds and chicory. One such substitute that gained considerable support was okra. In December 1861, The Tennessee Baptist newspaper wrote, “We have been somewhat skeptical about the various substitutes that have been proposed for coffee. We have tried the okra coffee, and had we not known it to be okra, we should have supposed it the best of Laguyra or Java. It has all the rich spicy aroma of the genuine article ...”

In my opinion, okra coffee does not taste exactly like the imported counterpart. I would describe the flavor as having fruity and earthy tones that differ from standard coffee. However, the flavor is very satisfying and fresh, likely due to the fact that the okra didn’t travel hundreds or thousands of miles to get here.

To brew your own okra coffee, let the pods grow to maturity or save some that have simply grown too large and woody for fresh eating. Allow time for the pods and seeds to get dry. The pods will become brown and brittle, and you may hear the seeds rattle inside when shaken. Remove the seeds and toast them in a skillet on medium heat. Stir frequently for about 10 to 15 minutes. You want to parch the seeds, but don’t burn them. Some of the seeds may pop. Allow the seeds to cool and then grind them. Note that the okra seeds will be brittle and will grind faster than coffee beans. Brew (in the same manner as standard coffee) and enjoy!

Okra coffee does not contain caffeine; possibly being a reason why it never supplanted imported coffee. But, now you can amaze your friends when you tell them that you grew your own coffee ... okra coffee. Garden on!

What Is Okra (Lady's Finger) And 6 Benefits Of Adding The Medicinal Vegetable To Your Diet

By Lizette Borreli

The beginning of September signals that fall is on its way, along with leaves, and... okra? The exotic medicinal and culinary vegetable (available year-round), is best to get in early fall when crops in Southern states reach their peak. Typically, okra is used as a thickening agent in soups like gumbo because of its ooey-gooey texture, but it can double as a nutritional powerhouse filled with vitamins, minerals, and other nutrients that provide an array of health benefits from treating diabetes to preventing kidney disease.

A single cup of raw okra has a little over 30 calories, about 3 grams of dietary fiber, 2 grams of protein, 7.6 grams carbohydrates, 0.1 grams of fat, 21 milligrams of vitamin C, around 88 micrograms of folate, and 57 milligrams of magnesium. This makes okra a nutrition hero and a very available food when it comes to our health.

Whether you consume okra stewed, boiled, fried, or even in pickled form, you can reap the health benefits of this little green vegetable any time of the year. Here's how:

Alleviates Asthma

Consuming even small amounts of fruits or vegetables rich in vitamin C, like okra (21 milligrams per cup), can alleviate asthma symptoms. A 2000 study published in the journal Thorax found the intake of citrus or kiwi fruits conferred a highly protective effect against wheezing symptoms in childhood. The protective effect was seen even among children who ate fruit only one to two times per week. The researchers found this to be especially true among already susceptible patients.

Lowers Cholesterol

Okra not only promotes good digestive health, but also good cholesterol levels due to its high fiber content. Soluble fiber can be dissolved in water, which means that it breaks down in the digestive tract. There, it also binds to cholesterol in other foods so that it can be excreted along with other wastes. In turn, total cholesterol levels plummet, according to the Harvard Health Publications. Okra also helps to lower cholesterol by replacing all the foods you eat with high fat and cholesterol levels — okra contains no cholesterol and very little fat.

Manages Diabetes

Soluble fiber can help diabetics because of its ability to keep blood glucose levels stable — it affects how sugar is absorbed in the intestines. In a 2011 study published in the journal ISRN Pharmaceutics, researchers soaked sliced okra pods in water and then gave rats the solution through a gastric feeding tube — a control group wasn't fed this solution. The researchers found okra helped reduce the absorption rate of glucose and in turn reduced blood sugar levels in the treated rats.

Boosts Immune System

Okra’s rich vitamin C content and antioxidant components also double as decent immune boosters against unsafe free radicals, while also supporting the immune system. Vitamin C stimulates the immune system to create more white blood cells, which can help battle other foreign pathogens and materials in the body. Prevents Kidney Disease

Regularly eating okra can be helpful for preventing kidney disease. A 2005 study published in the Jilin Medical Journal found patients who ate okra daily reduced clinical signs of kidney damage more than those who were on a diabetic diet. This is helpful since nearly half of kidney disease cases develop from diabetes.

Promotes Healthy Pregnancy

Okra’s high levels of vitamin A, B vitamins (B1, B2, B6), and vitamin C, and traces of zinc and calcium, make it an ideal vegetable to eat during pregnancy. Okra also serves as a supplement for fiber and folic acid. This helps prevent birth defects like spina bifida and can even stop constipation during pregnancy.

PCCI eyes USD 100-M Japan market for ‘okra’

By Lilybeth Ison(LI/PNA/Northbound Philippines News Online)

MANILA — The Philippine Chamber of Commerce and Industries (PCCI) is teaming up with the Institute of Plant Breeding (IPB) on a technical assistance (TA) program that may include breeding of okra that has a projected US$ 100 million Japan market.

The planned breeding of high value crops — particularly okra and soybean vegetable “Edamame” for the Japan market — may be the top priority of the IPB-PCCI partnership, according to PCCI Agriculture Committee Chief Roberto C. Amores.

An initial discussion on the TA was conducted last June 2 at the IPB-University of the Philippines Los Banos.

“For me, the breeding of okra and soybean for the Japan market should be a priority for this partnership with IPB,” said Amores in a statement.

“Genetic improvement in our fresh vegetables for Japan will be the key to increasing productivity of farmers,” he added.

PCCI and Filipino agribusiness exporting firm Hi Las Marketing Corp., which Amores heads, may look for funding for the research.

This is inasmuch as how IPB’s research on the disease resistant Bt eggplant was financed through a United States Agency for International Development (USAID) grant and a counterpart fund from UPLB and Department of Agriculture (DA).

The PCCI-IPB program will also involve a comprehensive collaboration resulting in easier, faster access of small farmers to financing; marketing of farmers’ produce direct to markets including hotels and restaurants; and development of contract growing business models.

“PCCI knows how important agriculture is. We want to have a national consultation for agriculture. We’re pushing for government’s financing of agriculture especially for the small ones,” said PCCI President George T. Barcelon.

“For infrastructure, there should be irrigation, power facilities, and roads. There should be information on prices of agricultural supplies like fertilizers,” he said.

IPB Co-Founder Dr. Emil Q. Javier said IPB’s collaboration with PCCI must zero in on enabling farmers to be part of the value chain.

Filipino farmers do not just become suppliers of cheap raw materials to big manufacturers or retailers. They become partners of agri-businesses, he said.

Glenn N. Baticados, UPLB Technology Transfer director, said IPB-UPLB may also partner with the private sector through commercialization of its technologies.

“Jollibee is interested in getting 11 technologies that we developed,” said Baticados.

PCCI will also have a scholarship for agriculture families. It will introduce a mentoring program for farmers to become entrepreneurs rather than just stay as recipients of dole-outs, according to Barcelon.

Breeding will raise by leaps and bounds productivity of small farmers planting okra who are currently using imported hybrid seeds from Japan. This okra should be disease-resistant and should have longer shelf life to be competitive.

“With the breeding program of IPB, cost of seeds will be reduced for okra and soybeans,” said Amores. “We will create more jobs using these varieties.”

For the Edamame soybean, a preparation of boiled or steamed soybeans in the pod in Japanese cuisine, the breed is to be developed with deeper green color and bigger pods compared to what can be grown in the Philippines.

Okra for Japan at present has a USD 15 million market. It will grow to USD 100 million in five years, according to projections. Okra is used mainly as a snack but also used in salads, soups, stir fry, or stews.

Edamame soybean’s market is expanding too. Market in the US alone was placed at up to USD 200 million by American Vegetable Soybean & Edamame Inc.

“Edamame’s popularity appears to be growing. Edamame is found mostly in health food stores, or stores that specialize in Asian products. Edamame is consumed green. Its beans are larger than traditional soybean varieties. Some believe that the demand for Edamame will increase due to the health benefits from eating the product,” according to an earlier Michigan State University study.

Breeding will be the key to Philippines’ becoming competitive with other exporters of okra and soybean to Japan — Korea, Taiwan, Thailand, and China.

Breeding will enable protein-rich Edamame soybean, normally grown in temperate climates, to be planted under warmer specific climatic conditions in the Philippines.

“The seeds that we need are those that may be exposed to sunlight for maybe just 2.5 hours and yet achieve the same quality, receive the same photosynthetic effect, as those exposed to the sun over four hours,” said Amores.

IPB and PCCI will also look into successful models of contract growing with small farmers.

Contract growing enables small farmers to keep up with international safety standards of agriculture and food production imposed on big food companies.

When small farmers’ production are consolidated through cooperatives that may have a partnership with PCCI, they will be able to haggle for higher, market-based prices for their produce.

Small farmers stand at the mercy of big traders when they sell individually.

The academe will become an important partner of industries if its expertise is tapped by the private sector.

“We understand science. We have the experts in food science, animal science, post harvest… but we need to know what should be done. We are clueless on where to go. Would PCCI willing to partner with us?” said Javier.

Eat This Now: Okra

By Alexandra Sifferlin

In the south, it’s available year-round, but for the rest of us, summer is a great time to take advantage of fresh okra. While it looks like a ridged pepper, okra belongs to the same family as hibiscus and cotton, and likely came to the U.S. from Africa more than three centuries ago.

•The food: Okra is appealing for its tender fruit and leaves, but perhaps its most unusual feature is the gummy, gelatinous substance released from its pods when cooked. That sticky agent makes it a popular ingredient in gumbos and soups where it acts as a thickener, but if it’s not to your liking, some cooks recommend quick-frying sliced okra in a saute pan with some cornmeal.

•The trend: Packed with fibers that can help to lower cholesterol, okra also contains nearly 10% of daily recommended levels of vitamin B6 and folic acid. And because it is relatively simple to grow in warm climates, okra is becoming popular in north and south China. “It was the preferred vegetable for the Olympic athletes of the Beijing Olympic Games,” says Kantha Shelke, a food scientist at Corvus Blue LLC and spokesperson for the Institute of Food Technologists (IFT). And okra may have some other effects to thank for that. “Because of its physiological effects, it has gained some interesting names including ‘green panax’ in Japan and ‘plant viagra’ in the USA,” she says. “The polysaccharides in okra are thought to open up the arteries in a similar way to Viagra.”

While okra is a popular staple in some international cuisines, Americans are still warming up to the vegetable. According to Shelke, who studies food trends, okra chips are gaining popularity in the appetizer menus of Indian and vegetarian restaurants. And at the New York City Greenmarket, Eugena Yoo of Lani’s Farm in Bordentown, New Jersey says immigrant communities gravitate toward the in-season vegetable, since they tend to recognize it and are aware of its health benefits.

•The nutrients: One cup of okra is only 33 calories and contains a number of vitamins and mineral salts, including calcium. Okra seeds and pulp are high in the antioxidants catechin, epicatechin, procyanidin B1 and B2, quercetin and rutin that can fight the damage caused to cells by stress and other environmental factors. “The fruit and the young leaves of the plant have a wide range of medicinal values and have been used historically to treat many diseases,” says Shelke. Studies have linked some of okra’s carbohydrates to a range of physiologic effects, including:

• Antidiabetic properties: the viscosity of okra’s carbohydrates helps to slow the uptake of sugar into the blood, reducing the glycemic load of glucose in the blood that can disrupt the body’s ability to properly process the sugars, and lead to diabetes.
• Controlling lipid levels: The soluble fibers in the vegetable, in the form of pectins, can help to lower cholesterol levels by as much as 10%, according to some animal studies.
• Protecting brain neurons: “Okra is popularly consumed by young students in the Middle East, Far East and South East Asia, where people believe that okra is good for brain function,” says Shelke.

•The preparation: Quick-fry okra in a skillet–and not for too long. Without the slimy gel, the vegetable is satisfyingly crunchy. Try this recipe for Sautéed Tomatoes, Sausage, and Okra from our TIME Inc. family brand, Real Simple.

•The taste: Some have described the boiled, gummy version of okra as similar to zucchini or eggplant, with more bitterness. When fried, it takes on the crunchiness of green beans.

•The takeaway: Okra will likely be on many restaurant menus this summer — in boiled, fried or even pickled form. Chances are, you’ll never even notice the gummy slime if it’s served in curries, or with rice or tomatoes, so give it a try.

The Advantages of Okra'

By Michelle Kerns (Demand Media)

Okra contains nutrients that may confer a number of health advantages, including a decreased risk of several serious medical problems. Also known as gumbo or lady fingers, okra is a common vegetable in Southern cooking, where it is fried, boiled or pickled, often along with tomatoes, corn or onions. Sliced, cooked okra releases a juice that thickens fluids, making it an essential ingredient of gumbo, a traditional Creole stew. Regardless of the cooking method, okra is a good low-calorie, fat-free, nutrient-dense addition to any diet.

Dietary Fiber

A 1/2-cup serving of sliced, cooked okra provides 2 grams of dietary fiber. This amount supplies approximately 10 percent of the U.S. Department of Agriculture's recommended daily allowance of fiber for healthy adult men and women adhering to a 2,000-calorie diet. Okra's fiber content is made up of both soluble and insoluble fiber. According to Mayo Clinic.com, soluble fiber may help prevent diabetes and high blood cholesterol, while insoluble fiber regulates digestive system functions. A 2009 "Nutrition Reviews" article adds that fiber may also lessen your risk of obesity, stroke, heart disease and hypertension.

Vitamin C

Each 1/2 cup of cooked okra contains 13.04 milligrams of vitamin C, or 17 percent of the RDA of vitamin C for women and nearly 15 percent of the RDA for men. Vitamin C has powerful antioxidant properties that may help it lessen the risk of cancer, age-related macular degeneration, heart disease and hypertension. Vitamin C is also required for bone, skin, blood vessel and immune system health. The vitamin C content of okra will diminish the longer the vegetable is exposed to light, heat and air. Use okra within three to four days of purchase and cut it only just before cooking to maximize the amount of vitamin C you receive.

Folate

Okra contains 37 micrograms of folate in each 1/2-cup, cooked serving. Folate, which is also known as folic acid or vitamin B-9, is essential for the metabolism of protein, fat and carbohydrates. It is also required for the nervous system to function properly and for the synthesis of red blood cells and genetic material like DNA and RNA. Adequate folate intake may help lower your risk of depression, cancer and heart disease. Eating folate-rich foods like okra is especially important for pregnant women. The University of Maryland Medical Center reports that women who consume plenty of folate during pregnancy are less likely to have a child with birth defects.

Antioxidants

Studies published in 2010 and 2011 in the "Nutrition Journal" and the "African Journal of Biotechnology" indicate that okra has a higher concentration of antioxidant compounds than other high-antioxidant vegetables, as well as many high-antioxidant fruits. Antioxidants are able to inhibit the ability of free radicals to damage DNA and cellular tissue. The Mayo Clinic's Donald Hensrud, M.D., says that a diet incorporating lots of antioxidants may help prevent heart disease, cancer and neurological disorders like Alzheimer's disease.


Learning to Love Okra

By MARTHA ROSE SHULMAN (http://www.nytimes.com/2011/09/12/health/nutrition/12recipehealth.html?_r=0)

Until lately, I hadn’t been a fan of okra. But then I learned how cooks in the eastern and southern Mediterranean treat this popular vegetable: they cook it whole, after tossing it with salt and vinegar and marinating it for an hour to make it less, well, slimy. Some regional cooks dry okra in the sun after salting it.

Okra is low in calories, very high in dietary fiber, and a great source of vitamin A, vitamin C, B vitamins and the phytonutrients glutathione, xanthin, lutein and beta carotene. For the best texture and flavor, buy the smallest pods you can find.

Mediterranean Okra and Tomato Stew

Okra is stewed with tomatoes and onions throughout the Middle East and in Greece, where the vegetable goes by its Arabic name, bamyeh or bamyies. Traditionally, the stews are made with about three times as much olive oil as I use here.

2 pounds small okra

Salt

1 cup red wine vinegar

1/4 cup extra virgin olive oil

2 medium onions, cut in half lengthwise then sliced thin across the grain

3 to 4 garlic cloves (to taste), minced

1 pound tomatoes, preferably plum tomatoes, seeded and grated, or else peeled, seeded and chopped; or 1 14-ounce can, with juice

Freshly ground pepper

1 tablespoon tomato paste diluted in 1/2 cup water

1 teaspoon ground allspice

1 teaspoon sugar

2 to 4 tablespoons fresh lemon juice, to taste

1/4 cup finely chopped parsley

1. Trim the stems off the okra, and place in a large bowl. Salt generously, douse with the vinegar and let sit for 30 minutes to an hour. Drain the okra, and rinse thoroughly.

2. Heat the olive oil over medium heat in a large, lidded skillet or casserole. Add the onions. Cook, stirring, until tender, about five minutes. Add the okra, and cook, stirring, for about three minutes until the edges begin to color. Add the garlic, stir together for about half a minute until fragrant. Stir in the tomatoes. Bring to a simmer, and cook, stirring often, until the tomatoes have cooked down a bit and smell fragrant, about 10 minutes. Add salt and pepper to taste.

3. Stir in the dissolved tomato paste, allspice and sugar. Add water if necessary to just cover the okra. Bring to a simmer, cover and reduce the heat to low. Simmer 45 minutes until the okra is very tender. Add the parsley and lemon juice, and simmer another five minutes. Taste and adjust salt. Remove from the heat, and serve hot, warm or at room temperature.

Yield: Serves four as a main dish with rice, six as a side.

Advance preparation: You can make this up to a day ahead of serving. Reheat, or serve at room temperature.

Nutritional information per serving (four servings): 248 calories; 2 grams saturated fat; 2 grams polyunsaturated fat; 10 grams monounsaturated fat; 0 milligrams cholesterol; 30 grams carbohydrates; 10 grams dietary fiber; 40 milligrams sodium (does not include salt to taste); 6 grams protein

Nutritional information per serving (six servings): 165 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 7 grams monounsaturated fat; 0 milligrams cholesterol; 20 grams carbohydrates; 7 grams dietary fiber; 26 milligrams sodium (does not include salt to taste); 4 grams protein

Intake of okra prevents diabetes, peptic ulcer, others

By Funke Oshifuye

Okra, also known as “lady finger”,is a highly nutritious green edible pod vegetable. Its scientific name is Hibiscus esculentus. Botanically, this perennial flowering plant belongs to the mallow family similar to that of cacao. It is green, sweet, tasty and most of all, slimy.

Okra is known for a lot of names in different parts of the world. Okra is either loved or hated by many for its distinct sticky character but the health benefits are amazing. For instance, Okra is one of the richest sources of soluble as well as insoluble fiber that offer protection from various lifestyles related disorders like cardiovascular diseases, diabetes, obesity etc.

The mucilaginous okra fiber is very effective in preventing type II diabetes. It prevents insulin spikes and thus keeps a check on blood sugar.

Patients with type 2 diabetes who consumed a diet containing food naturally rich in fiber (e.g., 50 g fiber/day, 50 per cent soluble) for six weeks had significant improvements in glycemic control and lipid panels when compared with patients who consumed a diet with moderate amounts of fiber (e.g., 25 g fiber/day, 50 per cent soluble).

Okra can tolerate hot, dry climates which makes it a popular vegetable in the tropics. It’s leaves may also be eaten, but people are often interested in the plant’s pods.

Okra is very low in calories and a rich source of dietary fiber, minerals and vitamin. It is recommended in cholesterol controlling and weight reduction programmes.

The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision.

Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

Fresh pods are good sources of foliates It provides about 22 per cent of RDA per 100 g. Consumption of foods rich in foliates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.

The pods are also an excellent source of anti-oxidant vitamin, vitamin-C. Okra provides about 36 per cent of daily recommended levels. Consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.

Okra is also a stomach friendly fiber rich vegetable. Okra is an excellent prebiotic. Okra fiber has a soothing effect on the stomach lining. They prevent adhesion of Helicobacter pylori to the Gastric mucosa and thus prevent peptic ulcer.

They also help to prevent inflammatory bowel syndrome. The fiber in okra is heart- friendly. Okra fiber also helps to fight the free radicals that can lead to plaque formation clogging the arteries and thus prevents atherosclerosis.

However, you can rely on okra to reduce your waist and hip circumference as it is low in calories and high in fiber. Fiber provides satiety and thus you don’t tend to feel hungry and overeat.

Also, rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.


5 Hidden Superfoods to Eat Healthy in 2016

By Richie Etwaru (Chief Digital Officer, IMS Health)

It’s Jan. 2nd, you are serious about your New Year’s resolution. In addition to getting in good shape, you start the year off eating healthy. You are doing extremely well until about Jan. 12th. By the second week of the year, you become tired of eating foods that taste like grass or wet cardboard. Due to the consumption of bland foods, your energy level is incredibly low, which results in exhaustion.

Why can’t we find foods that are healthy and tasty that gives us a boost of energy!

I am a foodie, the type that will deliberately go looking for restaurants, even if it is hours away from my home. I’ll do anything that will lead me to foods that are flavorsome, healthy, filled with energy and all of the necessary ingredients to keep me energized and vital.

I’ve compiled a list below of what I call “superfoods.” Each of these “superfoods” carry many necessary essentials and are prepared in cuisines where they are delicious.

Yucca

Yucca, also known as cassava, is a root vegetable. Yucca contains fiber, antioxidants and saponin content. Extracts from Yucca are often sold in health stores. The beneficial factors of this “super food” are reduction of inflammation, ability to lower blood pressure, and can improve skin conditions. Yucca is often prepared like potatoes and is easy to cook.

This root vegetable is frequently found in Cuban cuisine. My favorite Cuban restaurant is Rebecca’s and is located in Edgewater New Jersey. The chef at Rebecca’s prepares a dish called “Yucca Frita” which is the most delicious alternative to French Fries I have ever tasted.
Yams

Another root vegetable, much like yucca, are yams. It can be prepared in a variety of ways, sometimes in combination with other vegetables. This mixture is quite delicious and will make your taste buds dance. Yams are full of vitamin B, vitamin C, and potassium rendering them good for energy, metabolism, and lowering of heart rate along with blood pressure.

Yams are often found in Nigerian cuisine. My favorite Nigerian restaurant, Buka, can be found in Brooklyn, New York. The chefs at Buka prepare a dish called “Pounded Yam,” which is very tasty. This unique and delicious dish provides energy to make me feel like Usain Bolt!
Plantains

We are sometimes so consumed with bananas that we forget their cousin, plantains. Plantains are the superfood of superfoods. In addition to other goodies mentioned, plantains are stacked with vitamin A. Vitamin A is very good if you want to maintain muscle membrane. It also enhances skin quality, which is an added plus. Who needs Botox when you can just indulge on some delicious plantains?

Plantains are often found in in Latin and Caribbean dishes. My favorite Latin American Bistro is a place called “Tu Casa” located in multiple areas in Queens (Astoria and Kew Gardens), New York. “Tostones” and “Maduros” are two variations of how plantains are prepared and served at Tu Casa. Both of these dishes are very different in taste, and can also be found in Cuban restaurants such as Rebecca’s of Edgewater, New Jersey mentioned above.
Lentil

Lentil, also known as Pigeon Pea, has the second highest ratio of protein per calorie of any legume after soybeans. Not only are they easy to cook, but Lentils are considered one of the world’s healthiest food. They are a good way of lowering cholesterol fiber and aid with managing blood sugar disorders. Lentils are a good source of vitamin B.

The Nest Restaurant located in Richmond Hill, New York, serves a lentil dish called “Dhal.” This appetizing dish is often served with curry as a side. Dhal has the look and feel of soup and contains just the right amount nutrients needed to maintain a healthy lifestyle.
Okra

Okra, also known as “Lady finger,” is extremely popular in East Africa and South India. Okra is grown in pods and are among the very low calorie vegetables. They are rich sources of dietary fiber, minerals, and vitamins, often recommended by nutritionists in cholesterol controlling and weight reduction programs.

The pods compose healthy amounts of vitamin A, vitamin C, and vitamin K. This superfood contains high levels of these antioxidants. Okra is essential to our vision, maintaining healthy mucus membranes and skin.

Paradise Biryani located in Somerset, New Jersey, is one of my favorite South Indian restaurants that serve various forms of Okra. Specifically get a meal called the Bhindi Masala, which is packed with Okra, and very flavorful for rice or Naan (a delicious South Indian roti/pita bread).

It’s the new year, and we all want to eat healthy but not eat boring.

Check out these superfoods at the restaurants above, or restaurants serving the similar cuisines, and let me know about your experiences!

Okra Nutrient Facts: Low In Calories, Dense With Nutrients

(Youth Health Magazine)

Okra is also known as "lady's finger" in some parts of Asia. And various other names in other parts of the world. The plant is cultivated in tropical, subtropical and warm temperate regions around the world.

Okra is an edible pea pod and although can be eaten raw, I've never acquired the raw taste. You can lightly blanch, steam or give it a quick stir-fry to reduce the "green" taste.

Okra is very low in calories and dense with nutrients. It is high in fiber, vitamin A, C, and folate content. It is also a good source of the B vitamins, vitamin K, calcium, potassium, iron, zinc, and traces of magnesium and manganese.

Okra is one of those few vegetables which have the highest content of phytonutrients and antioxidants such as beta-carotene, xanthin and lutein.

The pods are among the very low calorie vegetables. They provide just 30 calories per 100 g, besides containing no saturated fats or cholesterol. Non

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