Okra and diversification in your diet.

Have you heard of okra? Are you looking for a different vegetable (which is actually a fruit) with protein, fiber, and vitamins? Have you considered that one of the best things our baskets offer is the possibility of integrating varied and new foods into your daily diet?

We want to introduce you to different products so you can diversify your diet and change your routine. Okra is a great example of how you can do just that. Besides eating a healthy food, you can also access this normally more expensive food 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 hasn't been widely used, despite being quite common in Brazilian and African cuisine. Okra is a fruit originating from Africa, more precisely Ethiopia, and its consumption is only now beginning to develop more in Portugal.

This slow development is due to the fact that it is a fruit cultivated 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 to 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 powerhouse! Okra is an excellent 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 blood clotting.

It is also noteworthy for its calcium content, which plays an important role in strengthening our bones. In addition to vitamins and calcium, it possesses unique anti-aging abilities thanks to its antioxidants.

Okra is a fruit low in calories and carbohydrates, but it does contain some protein and fiber. Most fruits and vegetables lack protein, which makes okra such a unique food. This protein is important for controlling our weight, blood sugar, and muscle mass.

Okra is also associated with a possible reduction in the risk of cardiovascular disease. It contains a thick substance (a kind of gel), a secretion called mucilage, which 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, meaning malformations in the brain and spine of the fetus. Therefore, it is a suitable food, in moderation, for the diet of pregnant women.

And how can it be used?

Although okra isn't the most abundant fruit in Portuguese supermarkets, you can now find it in our baskets. While biologically classified as a fruit, okra is generally cooked like a vegetable. Its flavor is mild and tends towards sweet, and it pairs wonderfully with spicier recipes!

In its preparation, it's possible to use everything, without causing any waste:

• The fruit itself can be cooked (we recommend boiling, grilling or baking, and advise against frying);
• Use the seeds to extract the extract, roast them, grind them, 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 them up and freeze them. Otherwise, you can keep them in your refrigerator for up to four days before cooking them.

As we've already mentioned, mucilage can be great for thickening sauces, as it's a very viscous substance. If you want to avoid this viscosity in your stews, we recommend:

• Wash the okra and dry them well before cooking them.
• You cook the okra over high heat.
• You cut the okra as if it were pickles or zucchini, adding some vinegar and spices.
• You can use a tomato sauce in the preparation to reduce the viscosity.
• cook the chopped okra in the oven
• Use a grill to cook them until toasted (simply brown them 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 with tomatoes and onions, or add it to cold salads with tomatoes to reduce any stickiness. If you want to go further, you can try adding this delicacy to soups, rice dishes (like risottos), or fish dishes.

Okra is amazing for its satiating effect, and by introducing these magical little fruits into your dishes, you'll surely avoid that unhealthy late-night snack!