May have anticancer properties. It contains high amounts of vitamin K, as well as vitamins C, A and E, which are rich in nutrients. What Is Okra? When you don't want to fool with the grill or smoker, these fall off the bone spareribs will satisfy that rib craving. It helps lower the risk of a neural tube defect, which affects the brain and spine of a developing fetus (16). Researchers suggested that the okra decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response (15). Okra contains a thick gel-like substance called mucilage, which can bind to cholesterol during digestion, causing it to be excreted with stools rather than absorbed into your body. However, not only does it make a tasty addition to meals, okra may help with diabetes, high cholesterol, fatigue, and even liver issues. Known as a high-antioxidant food, okra may support improvement in cardiovascular and coronary heart disease, type 2 diabetes, digestive diseases, and even some cancers. Delicious and nutritious, okra is another wonderful food with benefits. All rights reserved. Not only is microwaving the okra fast and easy, Marian Morash, author of The Victory Garden Cookbook, prefers this method. The best! Research in mice indicates that eating okra or okra extract may help decrease blood sugar levels (14). Consistently high blood sugar can lead to prediabetes and type 2 diabetes. Maintaining healthy blood sugar levels is very important for your overall health. Thus, preparing this recipe is a great idea. One 8-week study randomly divided mice into 3 groups and fed them a high-fat diet containing 1% or 2% okra powder or a high-fat diet without okra powder. A review that included 12,000 healthy adult women found that most consumed just 245 mcg of folate per day, on average (17). Okra contains a type of protein called lectin, which may inhibit the … Cover and steam for about 12 to 15 minutes or until fork tender, ensuring that the water does not boil out. I’ve already mentioned proven health benefits of okra and briefly talked about research linking okra consumption to improvements with diabetes. Nightshades are a family of plants that includes eggplant and tomato. It's also loaded with vitamin C, vitamin A, and zinc. Rinse whole pods of okra and place into a steamer basket over a pot containing at least 1-1/2 to 2 inches of boiling water. Pickling okra may reduce the slime factor. It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur amino acids. Okra 101. Steam the okra very briefly 4-6 minutes, checking frequently. Okra packs a potassium punch, has many vitamins and minerals and is nearly calorie-free. It contains mucilage, a thick substance that becomes gummy when heated. Steamed cabbage, carrots and okra medley. Can You Eat Nightshades If You Have Arthritis? Steam until tender. The trick to creating the steam vegetable medley is to steam all your vegetables in one pot. Okra packs many antioxidants that benefit your health. Okra Health Benefits Full of nutrients. Okra helps lubricate the large intestines due to its bulk laxative qualities. It keeps you feeling full. Okra is rich in vitamins, especially A,B, C, E and K. These vitamins help to boost your immunity system, protect your skin and can even lower the blood pressure. Slice lengthwise in half, place face down on a frying pan and roast without oil until the okra begins to brown. Because you use less water, the steamed okra tends to be less slimy and drier than okra that's steamed on the stovetop. You are free to print and sharing via Facebook share links and pinning with Pinterest are appreciated, welcomed and encouraged, but do not upload and repost photographs, or copy and paste post text or recipe text for republishing on Facebook, other websites, blogs, forums or other internet sites without explicit prior written approval. High cholesterol levels are associated with a greater risk of heart disease. Benefits A diet rich in fruits and vegetables can reduce a person’s chances of developing a range of health conditions, including obesity, diabetes, and cardiovascular disease. Fried Cornbread - Southern Cornmeal Hoe Cakes, Fall Off the Bone Oven Baked Pork Spareribs with Sweet and Spicy Homemade Barbecue Sauce, 25 Terrific Recipes to Make with Ground Beef, Southern Style Big Batch Super Creamy Special Occasion Macaroni and Cheese. Place into steaming basket over 1 to 2 inches of boiling water. Pour 1/2 cup water into the pan and bring to a boil. Eating enough protein is associated with benefits for weight management, blood sugar control, bone structure, and muscle mass (4, 5). Polyphenols may also benefit brain health due to their unique ability to enter your brain and protect against inflammation (9). Another study that followed 6,000 non-pregnant women over 5 years discovered that 23% of participants had inadequate folate concentrations in their blood (18). Close the lid. 5. Okra Steamed with Dressing. When purchasing okra, look for smooth and tender green pods without brown spots or dried ends. Red peppers … Okra, which is a potassium reservoir, also contains sodium, thiamine pyridoxine, selenium and pyridoxine. While this is a big claim for any vegetables, okra has the substance to … Cooking okra can be simple. This big batch, super creamy macaroni and cheese, made with cheddar, monterey jack, and velveeta, is insanely decadent, buttery, gooey... A perfect potluck casserole, this one feeds a crowd! Though okra may not be a staple in your kitchen, it’s quite easy to cook. It’s cultivated in warm and tropical climates, such as those in Africa and South Asia. Steamed Okra and Bagoong is a very simple Filipino appetizer consisting of okra and shrimp paste. Both varieties taste the same, and the red one turns green when cooked. Steam them together by stacking your hard vegetables at the bottom of the pot and then place the softer vegetables at the top. Drink the okra (lady's finger) water to protect your body against various diseases. Our website services, content, and products are for informational purposes only. Another test-tube study in metastatic mouse melanoma cells discovered that okra extract caused cancer cell death (13). Okra's mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver. Make sure the okra doesn’t touch the water or it may become slimy. Find out what research says about…. Sprinkle vinegar on the okra along with salt and black pepper to taste. Everyone knows that vegetables are good for your health, but some truly stand out from the rest. One 4-year study in 1,100 people showed that those who ate a diet rich in polyphenols had lower inflammatory markers associated with heart disease (11). Despite the pitfalls when cooking with okra, there are good reasons for you to eat them more. More human research is needed before any conclusions can be drawn. Arrange the steamed okra in a plate, top with the pork shrimp paste mixture. Here are 14 of the healthiest vegetables on the…. Crecipe.com deliver fine selection of quality Steamed okra recipe recipes equipped with ratings, reviews and mixing tips. (9/14/13)-Extension Food Specialist Barbara Brown demonstrates how to make a delicious whole steamed okra dish. Add it to your grocery list to try a new ingredient with powerful health effects. Nutritional Benefits: Okra is a low-calorie meal rich in valuable nutrients such as soluble and insoluble fiber, Vitamin A, Folic Acid, and Vitamin C and minerals such as Calcium, Iron, and Potassium. To avoid slimy okra, follow these simple cooking techniques: Okra is a nutritious food with many health benefits. 2. Water should not touch the bottom of the steamer basket. May Help Prevent Migraines. As an Amazon Associate, Deep South Dish earns from qualifying purchases. Many fruits and vegetables lack protein, which makes okra somewhat unique. Note from Delish: You definitely know all the health benefits of okra. 19 High-Protein Vegetables and How to Eat More of Them, 11 Recipes That Will Make You Fall in Love with Okra. It is often fried, boiled, steamed, or added to soups, making it quite a versatile vegetable. The mucilage of … While nutritious, are these foods also safe to eat if you have arthritis? Put 1/2 pound whole okra into any style steamer over a pan. The mice on the okra diet eliminated more cholesterol in their stools and had lower total blood cholesterol levels than the control group (10). Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Preparation 1. Okra boasts an impressive nutrient profile. Read on to find out more information about the health benefits of okra and some of its side effects. Folate (vitamin B9) is an important nutrient for pregnant women. Another possible heart benefit of okra is its polyphenol content. By using this site and these recipes you agree that you do so at your own risk, that you are completely responsible for any liability associated with the use of any recipes obtained from this site, and that you fully and completely release Mary Foreman and Deep South Dish LLC and all parties associated with either entity, from any liability whatsoever from your use of this site and these recipes. 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