Outrageous okra superfood

By Mercedes Kay Gold, CNP, CPT 

Okra, also known as “lady’s finger” is a flowering plant with edible seed pods. Most people assume it’s a vegetable, but in reality, it’s a fabulous nutrient-dense fruit. It has an earthy flavor, yet slightly sweet, but some may say it develops a yummy nutty flavor the longer it cooks.

Why opt for okra?  One cup contains just 35 calories. With only 3 grams of carbs after subtracting the 4 grams of fiber and 3 grams of plant protein, it’s a power food.  Okra is a whole lot of goodness, chock full of antioxidants or natural compounds that combat free radicals throughout the body. It helps prevent damage to cells, helps fight inflammation, and in turn may prevent cancer. Okra is all about the A and C vitamins; both amazing immune-boosting support.

If you have cooked okra, you may recall a gel-like inside. This slimy substance is your link to maintaining healthy cholesterol. The mucilage binds with lousy cholesterol or LDL-C during digestion, transporting it out for elimination.

Okra may also help regulate blood sugar levels according to mounting evidence.

Pregnant? Okra is a first-class fruit option for folate, helping reduce neural tube defects in fetuses.

Let’s get cooking. Okra can easily be found fresh in the produce aisle or frozen. Look for it in ethnic grocery stores at unbeatable prices.

Okra is a breeze to prepare. Keep it simple by simple boiling for three minutes or roast in the oven with a splash of extra virgin olive oil and sea salt for 10 to 15 minutes.

Okra is outrageously delish fried, roasted, grilled, and even pickled. For that reason, okra is a staple in stews and soups. Its reached superstar status in the south, often featured in gumbo. Okra, battered in corn meal and fried, is a classic dish across the United States. Battered and fried is not this nutritionist’s top pick! Okra is a worldwide phenomenon, grown in Africa for centuries, and a staple in West African cuisine. Okra, or “bindi” as it’s called in Northern India and Pakistan, is prepared in a tomato and onion base for a curry sauce. Potatoes and the usual array of Indian spices; coriander, cumin and garam are added, resulting in a sensational sauce over rice. The love for okra continues in the Midde Eastern dish “Bamya”. This fabulously flavorful stew contains cilantro, seven spice, lemon, tomatoes, and lamb for a meat-based option. China is crazy for the green goodness, too. It’s often used in curries, deep-fried as an appetizer, and not uncommon to eat the fruit raw when picked young.

Okra is heaps of health help to fuel the body. This holistic nutritionist enjoys it steamed with salt or char-grilled with avocado oil for summertime backyard barbecue foodie-fun. I think this fall my go-to comfort recipe will be “Bamies Latheres” or Greek okra stew. Okra, potatoes and carrots simmered slowly in a tomato sauce with the heavenly herbs, dill, parsley and mint and served with flatbread and feta cheese. Happy cooking!

Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com 

Photo credit: © Kai Wong via Canva.com