OKRA

Okra is a flowering plant known for its edible seed pods. It is not a common food plant, it has a lot of nutritious benefits. Okra is grown in warm and tropical climates like those in Africa and South Asia.

It is sometimes referred to as "Lady Finger" and it comes in two colors that is red and green. Okra is utilized in vegetable cooking.

The green is the most common, though both green and red taste the same.

1 Cup(100 gs) of Okra contains:

• Calories - 33
• Protein  - 2gs
• Carbohydrates  - 7gs
• Fat  - 0gs
• Fiber  - 3gs
• Vitamin A - 14% of the Daily Value
• Vitamin C - 26% of the DV
• Vitamin K - 26% of the DV
• Vitamin B6 - 14% of the DV
• Magnesium - 14% of the DV
• Folate - 15% of the DV

Nutritional Benefits of Okra 

Promotes weight loss

Okra is a good source of fiber, which not only improves digestion, but also keep you satiated for a long time, therefore minimizing your food cravings.

Good for diabetes

 As okra is rich in fiber, it helps in improving insulin sensitivity and also aids in controlling and maintaining blood sugar levels in the body. It contains a substance called myricetin, which is known to improve and increase sugar absorption by muscles and thus, can help in lowering the high sugar level in the blood.

Lowers the risk of cardiovascular diseases

Okra is a good option for people who have cholesterol or any other heart ailment as the fiber present in this veggie will help in lowering the bad cholesterol level and promote good cholesterol in the body. Fibers improve the production of bile juice in the intestines, thus, lowering cholesterol levels in the blood. Apart from that okra is rich in magnesium and thus, helps in maintaining and regulating blood pressure level in the body.

Has anti-cancer properties

Okra has a protein called lectin which is linked with fighting breast cancer. It is also said that okra suppresses cancer cell growth and helps in preventing cancer. Folate is also an essential nutrient which helps in preventing the risk of various cancers.

 Boosts digestion

Dietary fibers present in okra help in effective digestion and improve bowel movement. Fibers are known to cure stomach ailments like  constipation, IBS and even indigestion.

 Helps in achieving a healthy skin

Okra has a good amount of antioxidants which reduces oxidative stress and effectively eliminates free radicals present in the body. Antioxidants help in reversing the skin damage and slows down the aging process, thus, giving you a youthful skin.


Uses of Okra

Okra is frequently used in dishes. Its popularity is increasing all the time, particularly due to its various uses. Some of the uses include;

• As a pickled vegetable
• As an ingredient in soups, and side dishes
• The oil extracted from okra can also be used as a vegetable oil.
• Okra water is used as traditional and alternative therapy for diabetes

How to make Okra Juice 

Okra Water

Ingredients

4 okra

1 cup (240 ml) of water

A)   Trim the ends from 4 okra and make a long slit in each.

           Rinse 4 okra and put them on a cutting board. 

           Use a paring knife to cut off both ends from each okra. 

           Discard the ends and make 1 long shallow slit down each okra.

NOTE: The slit will help the inside of the okra soak.

B)     Put the okra into a glass of water. 

           Pour about 1 cup (240 ml) of room temperature water into a large glass 

           Place the 4 okra into it. 

           Most likely they'll float near the top of the glass.

NOTE: Avoid using hot water to soak the okra since this could make the okra become mushy.

C)      Let the okra soak overnight at room temperature. 

            You can put a lid  so nothing falls into the water. 

            Let the okra stay for about 24 hours so the okra softens and infuses the water.

D)    Squeeze the mucilage into a new glass.   

           Once the okra has soaked for a day, lift them out of the water, but don't throw the water out. 

           Find the slit on the side of an okra, hold it over a clean glass, and squeeze it so it releases clear             mucilage. 

           Repeat this for each of the okra.

NOTE: You can throw away the okra once you've squeezed all of the mucilage into the glass.

E)     Pour the infused water into the new glass and stir the mixture.  

           Slowly pour the water that the okra soaked in into the glass with the mucilage. 

           Stir gently so the mucilage is incorporated.

NOTE: The okra water will taste like unsweetened coconut milk or coconut water.

F)       Drink okra water once a day if you're trying to lower your blood sugar.  

              From the many testimonies i have heard and seen you might notice an improvement in your                blood sugar if you  drink a glass of okra water every day. 

             Try to drink it in the morning before you eat breakfast.

NOTE: Track your blood sugar levels for at least a few weeks to know if okra has worked for you                     and let your doctor know that you've added it to your diet.

Okra Fruit Smoothie

Ingredients

½ cup (75 g) of frozen fruit (such as blueberries, raspberries, mango, or peach slices)

½ cup (50 g) of frozen, sliced okra

1 cup (240 ml) of liquid (such as milk, coconut milk, kombucha, juice, or kefir)

¹⁄₂ teaspoon (2.5 ml) of vanilla extract

1 small ripe banana

A)     Put a banana, frozen fruit, and frozen okra into a blender. 

           Peel a small ripe banana and drop it into a blender. 

           Add ½ cup (50 g) of frozen, sliced okra and ½ cup (75 g) of your favorite frozen fruit. 

          You can use a single type of frozen fruit or a combination. 

           For example, use frozen mixed berries or peaches with mangoes.

NOTE: The sweetness of the banana and frozen fruit will hide the bitter taste of the sliced okra. The                banana will also give the smoothie a slightly creamy flavor.

B)    Pour in 1 cup (240 ml) of liquid and ¹⁄₂ teaspoon (2.5 ml) of vanilla extract. 

           You can use any type of liquid you like for your smoothie or use a combination as long as you             pour in at least 1 cup (240 ml).

NOTE: For a non-dairy smoothie, use  fruit juice, coconut milk, or okra water.

             To make a creamier smoothie, use milk .

C)    Blend the smoothie until it's smooth. 

           Put the lid on the blender and turn it on to "Blend" for at least 30 seconds. 

           Keep blending until you don't see any pieces of okra or chunks of fruit.

NOTE: You may have to stop and scrape down the sides of the blender occasionally.

D)    Taste the smoothie and adjust the flavor or consistency. 

          Remove the lid and taste a spoonful of the okra smoothie. 

          If you'd like to make the smoothie sweeter, you can drizzle in a little honey or agave. 

          If the smoothie is too thick for your liking, pour in a little more liquid and blend the smoothie              to incorporate it.

NOTE: If the smoothie is too thin, you can blend in ice cubes to make it thicker.

 How to plant Okra

• When planting okra transplants, space them 1 to 2 feet apart to give them ample room to grow.

• Plant okra seeds about ½ to 1 inch deep and 12 to 18 inches apart in a row. You may soak the seeds overnight in tepid water to help speed up germination.

• Okra plants are tall,  space out the rows 3 to 4 feet apart.

How to care for Okra plants

• Remove weeds when the plants are young
•  Mulch heavily to prevent more weeds from growing.
•  Apply a layer of mulch 2 to 3 inches high.
• Side-dress the plants with 10-10-10, aged manure, or rich compost (½ pound per 25 feet of row). 
• Apply a balanced liquid fertilizer monthly. 
• Learn more about soil amendments and preparing soil for planting.
• When the seedlings are about 3 inches tall, thin the plants so that they are 12 to 18 inches apart, if not already.
• Keep the plants well watered throughout the summer months; 1 inch of water per week is ideal, but use more if you are in a hot, arid region.
• Remove the lower leaves to help speed up production after the first harvest.

Where to find the Okra fruit

Okra can be found in Markets, Groceries, Supermarkets