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HEALTHY LIFESTYLE








Importance of well balance diet

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

OKRA

Typical serving size:

½ cup cooked sliced (2
8 oz or 80 g)

WHAT IT HEALS

High cholesterol Constipation Weight gain OKRA FACTS
  • In a 2011 Consumer Reports survey, okra was one of the vegetables least likely to be regularly consumed
  • Okra can be used to produce top-of-the-line paper, the kind used to make fine documents and currency
    A relative of the hibiscus, okra was brought to the Americas from Africa in the 1600s
    The dark green pods are the main ingredient in spicy Creole stews or gumbos
    In fact, okra is nicknamed “gumbo” in many parts of the world
    This starchy vegetable is low in calories—a ½-cup serving contains just 18 calories
    It is also a source of the antioxidant vitamins A and C, folate, and potassium, an electrolyte that maintains proper fluid balance, helps to transmit nerve impulses, and is needed for proper muscle function and metabolism
    It also contains thiamin and magnesium
    Okra’s gummy consistency may be off-putting to some people
    To minimize the gumminess, try steaming or blanching the pods until just tender
    Don’t slice the okra before cooking—less juice will be released if the inner capsule remains intact
    Prepare okra along with an acidic vegetable, such as tomatoes, to reduce its gelatinous consistency
    Some people prefer eating okra raw with dips, as part of a fresh vegetable tray, or in a salad

    Health Benefits

    Lowers cholesterol
    Okra contains high amounts of pectin, which helps decrease blood cholesterol levels by interfering with bile absorption in the intestines and forcing the liver to use circulating cholesterol to make more bile
    Regulates bowels
    The large amount of soluble fibers helps prevent constipation by absorbing water and adding bulk to the stool
    Aids in weight loss
    Okra is a low-calorie food
    The high fiber content may help induce feelings of fullness

    QUICK TIP:

    Thicken soups with okra Okra is high in starch, pectin, and soluble fibers, which help thicken soups and stews when it is cooked
    As okra cooks, its fats are released and naturally thicken the soups and stews

    Allergies

  • Stir-fry sliced baby okra with plum tomato and onion
  • Grill oiled okra sprinkled with Cajun seasoning
  • Pack baby okra in a jar of leftover pickle juice and refrigerate for several days

    Buying Tip

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  • Look for firm pods that are bright green
  • Avoid any okra with discoloration or blemishes

    Storing Tips

  • Store unwashed okra in the vegetable crisper loosely wrapped in perforated plastic bags for up to 3 days
  • Avoid moisture, as dampness will cause slime and mold growth