Have you ever heard of okra? Are you looking for a different vegetable (which is actually a fruit) with protein, fiber and vitamins? Have you ever thought that one of the best things our baskets offer you is the possibility of incorporating a variety of new foods into your diet?
We want to introduce you to different products so that you can diversify your diet and change your routine. Okra is a great example of how to do just that. In addition to eating a healthy food, you can also have access to this food that is normally more expensive in supermarkets, at affordable prices at Equal Food.
Okra is not yet one of the most widely used vegetables in Europe, although it is one of the foods that most contributes to regulating our body's metabolism. In Portugal, it has not been widely used, despite being widely introduced into Brazilian and African cuisine. Okra is a fruit that originates from Africa, more precisely from Ethiopia, and its consumption has only just begun to develop in Portugal.
This slow development is due to the fact that it is a fruit grown in hot, tropical climates, such as those found in Africa or South Asia. Trade routes during the 17th century and the slave trade spread okra across different continents.
Its need for warm, tropical climates was one of the reasons why its introduction into European cuisine was late and slow, with the exception of the rich Greek cuisine.
And why is okra such a coveted food?
It’s a nutrient bomb! Okra is a great way to get vitamins, especially vitamin A, vitamin C and vitamin K1. Vitamin C is known for its beneficial effect on our immune systems. And vitamin K1 stands out for its role in clotting our blood.
Its calcium also stands out, which plays an important role in strengthening our bones. In addition to vitamins and calcium, it has unique abilities in combating aging, thanks to its antioxidants.
Okra is a fruit that is low in calories and carbohydrates, but does contain some protein and fiber. Most fruits and vegetables are low in protein, which is what makes okra such a unique food. This protein is important for controlling our weight, blood sugar and muscle mass.
Okra is also a food associated with a possible reduction in the risk of cardiovascular diseases. It contains a thick substance (a type of gel), a secretion called mucilage that regulates the absorption of "bad cholesterol" during digestion.
Interestingly, okra contains an important nutrient for pregnant women. Vitamin B9 is a compound associated with reducing the risk of neural tube defects, i.e., in the development of the fetus' brain and spine. It is therefore a suitable food, in moderation, in the diet of pregnant women.
And how can it be used?
Although okra is not the fruit found in the largest quantities in supermarkets in Portugal, you can now find it in our baskets.
Although biologically classified as a fruit, okra is generally cooked as a vegetable. Its flavor is mild and tends to be sweet, and it goes very well with spicy recipes!
When preparing it, you can use everything without causing any waste:
- you can cook the fruit itself (we recommend boiling, grilling or baking, and we advise avoiding frying);
- use the seeds to extract, roast, grind and make a gluten-free flour rich in protein;
- use the roasted and ground seeds for filtered infusions;
- use mucilage to help thicken sauces.
And how can it be preserved?
If you're not going to use your okra soon, it's always a good idea to cut it and freeze it. Otherwise, you can keep it in the fridge for up to four days before cooking it.
Tips for preparation:
As we have already mentioned, mucilage can be great for thickening sauces, as it is a very viscous substance. If you want to avoid this viscosity in your cooking, we recommend that you:
- wash the okra and dry it well before cooking it
- cook the okra over high heat
- cut the okra as if it were pickles or zucchini, adding some vinegar and spices
- use a tomato sauce in the preparation to reduce the viscosity
- cook the cut okra in the oven
- use a grill to cook them until they are toasted (just let them brown over medium heat with a drizzle of olive oil, seasoned with salt and pepper);
You can use okra in your typical meat recipes, sauté it in tomato and onion, or add it to cold salads with tomato to reduce possible viscosity. If you want to go further, you can try adding this delicacy to soups, rice dishes (such as risotto), or fish dishes.
Okra is incredibly filling, and by introducing these magical little fruits into your dishes you will definitely avoid that unhealthy late-night snack!
