Okay, Okra!

Did you know that okra is packed with antioxidants that help keep your heart pump strong? It does this by reducing the formation of blood clots in your body. And you know that “slimy” part of the okra’s insides? Those actually help lower your cholesterol levels, and prevent fat stored in your waste from being reabsorbed by your body. 

If diabetes runs in your family, then you better run faster than it! Kidding aside, okra reduces sugar absorption through the digestive tract and helps manage your blood sugar levels, giving you an excellent chance of not getting diabetes.

And if you already have diabetes, okra still works wonders when it comes to normalizing your blood sugar levels, especially when paired with proper medication. 

Eating okra while pregnant can greatly aid in the development of your baby’s spine and brain. Packed with Vitamin B9, or folate, okra can also help in the production of red blood cells while your baby is still in the womb. 

Feeling a little weak and sluggish? Get a boost with a bit of okra! This powerful veggie is rich in iron, which strengthens the immune system and lifts up your energy levels in a delicious and healthy way.

Staying upright and stable is just as important as going forward. Okra keeps you up with calcium, the building blocks of your bones. This nutrient helps prevent osteoporosis and other bone-related issues, so you can stand tall with less to worry about. 

You’ve learned of the benefits, now here are some tasty ways of incorporating more okra into your diet, and how to make them. Spoiler alert: they’re not just different versions of pinakbet!

Ingredients

• 1/2 lb okra cleaned
• 2 teaspoons of olive oil
• 1/4 teaspoon of salt
• ground black pepper

Instructions

1. Put the okra in a large bowl and coat evenly with olive oil.
2. Season with salt and pepper for flavor. Shake the bowl to evenly distribute the seasoning.
3. Transfer the okra into a cookie sheet or oven tray.
4. Preheat your oven at around 500 degrees Fahrenheit before putting in the okra to roast or broil for 10 minutes.
5. Transfer the okra to a serving plate.
6. Serve the roasted okra as an appetizer or snack. 

Ingredients

• 400 g of fresh okra
• 400 ml of coconut milk
• 1 cup of water
• 1 tbsp of bagoong (shrimp paste)
• 6 cloves garlic, minced
• 1 red onion, chopped
• freshly ground black pepper
• 5 pcs finger chilies, chopped
• 4 pcs red chilies, to garnish
• salt
• oil 
   

Instructions

1. Heat up some oil in a wok and add garlic and onions.  
2. Pour in a cup of water and let it come to a boil. Cover the wok and let it simmer on medium heat for 15 minutes.  
3. Add some coconut milk, bagoong, finger chilies, and okra. Mix it all together and bring it to a boil.  
4. Lower the heat, cover the wok, and cook for about 8 minutes.  
5. Sprinkle some freshly ground black pepper and salt as needed. Garnish with red chilies to add some color and flavor before serving. 

Ingredients

• 1 kilo of chicken thighs and drumsticks cut into small pieces
• 1 tablespoon paprika
• 2 crushed garlic cloves
• 1 pinch of black pepper
• 100 g of diced bacon
• 1 large, chopped onion
• 1 cup of red wine
• 1 large seedless tomato, chopped
• 2 cubes of MAGGI® Magic Chicken
• 2 cups of hot water
• 1 tablespoon of butter
• 1 tablespoon of wheat flour
• 1 tablespoon of chopped green onion
• 400 g of okra
• half a tablespoon of oil 
   

Instructions

1. Season the chicken with some paprika, garlic, and pepper, and then set it aside to soak up all the flavors.
2. Fry bacon until browned. In the same pan, toss in the chicken and fry until golden brown before setting both chicken and bacon aside.  
3. In the same pan, brown your onion and add some wine, tomatoes, Maggi Chicken cubes, and hot water. Bring the chicken and bacon back to the pan. Cover it up and let it cook for about 30 minutes.  
4. On the side, wash and dry your okra, then slice them into thin pieces.  
5. Heat up some oil in a large frying pan and place the okra slices in there, making sure not to crowd them. Stir until the okra is browned.  
6. Melt butter in a separate pan, add some flour, and let it turn into a golden-brown color. Add it to your chicken pan and stir well, letting it boil until the broth thickens.  
7. Serve together and sprinkle some chives on top. 

Ingredients

• 1 tablespoon of oil
• 1 chopped onion
• 1 clove of crushed garlic
• 250 g of ground beef
• 250 g of okra
• 1 tomato without skin and seeds
• 1 pinch of salt
• 1 pinch of black pepper 
   

Instructions

1. Grab a pan and heat up some oil. Sauté your onions and garlic until they're perfectly browned.  
2. Add the meat and fry until browned.  
3. On the side, wash your okra and then slice them.
4. Once the meat is cooked, add the okra, along with some juicy tomato, and season it with salt and pepper.  
5. Add hot water to the mix and let it all cook together.
6. Once the sauce has thickened up, serve it hot. 

Ingredients

• 500g fresh okra, ends trimmed and cut into ½ inch rounds
• canola oil
• 2 eggs
• ¾ cup of flour
• ¼ cup of cornstarch
• ½ teaspoon of salt
• ½ teaspoon of pepper 
   

Instructions

1. Get a cast-iron skillet or a heavy-bottomed pot. Heat up about 2 inches of oil in it over medium heat until it reaches a toasty 350 degrees Fahrenheit.  
2. Get two separate bowls. Whisk eggs in one until they're frothy. In the other, combine the flour, cornstarch, salt, and pepper. Whisk them together until they're evenly distributed and silky smooth.  
3. Take your okra cuts and dip them in the beaten eggs to coat fully.  
4. Next, fully coat your egged okra in your flour mixture before frying. Add the okra to the hot oil in batches and cook, stirring occasionally, for about 2 to 3 minutes or until they're a beautiful golden crisp.  
5. With a slotted spoon, remove the okra from the pot and let it drain on a wire rack.  
6. Add a little extra salt if you'd like and serve it with a spicy vinegar dip for that extra kick!  

More references:

What benefits can you get from Okra? National Nutrition Council, 2022. 
Benefits and Uses of Okra Medical News Today, 2019.