Okra is also known as gumbo or ladies finger. It is a summer vegetable. It is a good source of vitamins, minerals, antioxidants and fiber. It contains a mucus or sticky juice which people use to thicken their sauces.
Scientists believe that the variety of antioxidant compounds in the vegetable may help lower the risk of cancer, they believe that these compounds may also have antibacterial and anti-inflammatory properties. The mucilage in okra may also help to remove toxins in the body. It contains folate which is an important nutrient during pregnancy. Since the vegetable contains high fiber, it also helps to reduce the risk of heart problems and cholesterol. Okra is a favorite vegetable in my family. This is a simple recipe and easy to make.
INGREDIENTS
2 pounds of okra
1 teaspoon Chili powder/ cayenne pepper powder
2 tablespoons of besan/ gram flour powder
Salt to taste
Olive oil or any other healthy cooking oil.
METHOD
1. Wash and drain the okra.
2. Cut them into small pieces.
3.Put the cut okra in the pan that you are going to fry, and add salt and chili pepper powder to it.
In my hometown we have a hot spicy powder called ‘sambar powder’ you can also use that. Now mix the cut pieces well with the salt and chili pepper powder.
4. Add 2 tablespoons of oil to the cut vegetables and mix them well.
5. After they are mixed well with the oil, now add the 2 tablespoons of besan powder and mix them again till all the pieces are coated.
6. Now place the pan on medium high heat on the stove and keep moving the vegetables gently now and then. Move them from bottom up so they do not stick to the bottom of the pan and also gently move them so that they do not break.
7. Cook them for 10 minutes in the open pan on medium high moving them now and then.
8. The vegetable starts to shrink, now reduce heat to medium and continue to fry them gently for another 5 minutes.
9. Remove from heat, enjoy as a side dish with rice or bread. I eat them with my scrambled eggs since I am on a low carb diet.
Wellness and Food 