O is for Okra

I have a lovely Zambian friend who loves Okra and has kindly given me a recipe to share. Okra is another vegetable that I never heard of as a child but is easy to find in many supermarkets these days.

• Okra, Abelmoschus esculentus – (sounds wonderful in Latin), is known in some countries as lady’s fingers. Biologically classified as a fruit Okra is used as a vegetable in cooking.
• Okra is edible green seed pods with great nutritional value being rich in nutrients and a low calorie food.
• Okra contains protein, which is unusual in vegetables, approximately 2 grams per 100 grams of okra.
• Okra is rich in magnesium, folate, fiber, antioxidants, and vitamins C, K1, and A, which may support healthy pregnancy. It also contains Calcium, Potassium, and iron.
• Okra has high vitamin C content, which as we know is a powerful antioxidant and also helps support our immune system.
• Vitamin K1 is a micronutrient and is a fat-soluble vitamin that is known for its role in helping blood clotting, and wound healing and may have further benefits for example promoting bone health and preventing the hardening of arteries.
• Its fibre content is high and as I have mentioned before we all need more fibre in our diet.

Easy recipe as promised – 3 cups of okra, 1 tin of chopped tomatoes and 1 tablespoon of tomato puree, one onion roughly chopped, half a teaspoon of oregano, salt to taste, a very generous drizzle of olive oil, half a small cup of water.

Place all ingredients in an ovenproof dish and mix. Cook, at 180◦ for about 45 minutes test at about 30 minutes the Okra should be tender but not mushy.

This is a vegan recipe.

Live with joy and health 💚
Elizabeth Beetham