Benefits of Okra and Okra Recipes



By Matilda Phiri

I love Okra. I can eat it every day. Not only does it taste delicious, but it also offers numerous health benefits. Some of the key benefits of okra include moisturizing the skin, supporting a healthy immune function, fighting infections, and potentially having anti-cancer properties. This vegetable is incredibly nutritious, providing essential vitamins and minerals. For example, it is an excellent source of Vitamin C, which is crucial for a strong immune system. Additionally, okra is low in calories, making it a great choice for those watching their weight, while still being packed with beneficial nutrients. Another noteworthy nutrient found in okra is Vitamin K, which aids in blood clotting. Furthermore, okra's sticky and watery nature can help moisturize your skin.

When it comes to cooking okra, it's important to avoid boiling it for too long as this can cause a loss of nutrients. Ideally, boiling for around 2 to 3 minutes is sufficient to retain its nutritional value.

Now, let's explore some simple and delicious okra recipes:

  1. Fried Okra with Eggs:
    • Ingredients: Okra, eggs, salt, pepper, hot oil.
    • Instructions: Prepare the okra by washing and slicing it. Mix the sliced okra with beaten eggs, salt, and pepper. Heat some oil in a frying pan, then add the okra and egg mixture. Fry until golden brown. Serve it as a tasty breakfast option.
  2. Fried Okra:
    • Ingredients: Okra, oil, salt.
    • Instructions: Wash and slice the okra. Heat oil in a frying pan over medium heat. Add the sliced okra and sprinkle with salt. Fry until the okra turns crispy and golden brown. This dish can be served with bread, noodles, French fries, Pap/Fufu/Nsima.

  3. Boiled Okra:
    • Ingredients: Okra, onions, salt, oil.
    • Instructions: Bring a pot of water to a boil. Add the washed and sliced okra, along with chopped onions, salt, and a drizzle of oil. Boil for about 2 to 3 minutes, until the okra is tender but still slightly crisp. Serve with spaghetti or noodles for a simple and healthy meal or serve with Pap/Fufu/Nsima.
  4. Okra with Meat Stew:
    • Ingredients: Okra, meat (fully cooked), tomatoes, onions, spices, cooked green bananas or Pap or Nsima.
    • Instructions: After the meat is fully cooked, add sliced okra, diced tomatoes, chopped onions, and your preferred spices to the stew. I love using Turmeric spice, it’s healthier and adds a good yellow colour to food. Remember we also eat with our eyes.
    • Allow it to simmer for a few minutes until the okra is cooked through. Serve this flavorful dish with cooked green bananas, Pap, or Nsima.

Remember, okra is readily available in many supermarkets, making it easy to incorporate into your daily meals. So go ahead and enjoy the benefits of okra by including it in your diet regularly.

 

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