Okra Recipe and Health Benefits

Posted on July 10, 2010


My wife and I are fond of trying out various vegetarian recipes. Here is another recipe that we found from the yellowing and almost crumbling pages of my grandmother’s cookbook (Copyright 1953). It is actually a very simple but healthy recipe that can be done in a few minutes. If you are squeamish about eating slimy okra dish, you may learn to appreciate fried okra because of its improved taste and minimal slimy texture.


1/2 kg fresh okra
1/8 kg bread crumbs
2 chicken eggs
salt (to taste)
mono-sodium glutamate (msg), optional
powdered black pepper (to taste)
coconut oil


1. Beat the eggs and season with salt, pepper and msg to taste.
2. Remove the hard stalk of the okra. Longitudinally slice each okra pod into two pieces.
3. Dip the okra pieces with the egg mixture and coat with the bread crumbs.
4. Heat the oil in a frying pan.
5. Deep fry the okra strips until golden brown.
6. Let excess oil drip from the fried okra by using a strainer or use paper towels to absorb the excess oil before serving. You may also include celery and tomatoes as garnishing. It’s up to you how you are going to make the fried okras more presentable.

You may also prepare a dipping sauce by mixing soy sauce with lemon juice, diced onion and diced tomatoes. However, you can also use ketchup if you do not want the hassle of preparing the soy sauce.

Health Benefits

Here is a list of the supposed health benefits that can be derived from okra. I have copied the list from this source: http://www.pyroenergen.com/articles07/okra-health-benefits.htm

  1. The superior fiber found in okra helps to stabilize the blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract.
  2. Okra’s mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver.
  3. Okra helps lubricate the large intestines due to its bulk laxative qualities. The okra fiber absorbs water and ensures bulk in stools. This helps prevent and improve constipation.
  4. Okra fiber is excellent for feeding the good bacteria (probiotics). This contributes to the health of the intestinal tract.
  5. Okra is a supreme vegetable for those feeling weak, exhausted, and suffering from depression.
  6. Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract.
  7. Okra treats lung inflammation, sore throat, and irritable bowel syndrome.
  8. Okra has been used successfully in experimental blood plasma replacements.
  9. Okra is good for summer heat treatment.
  10. Okra is good for constipation.
  11. Okra is good in normalizing the blood sugar and cholesterol level.
  12. Okra is good for asthma. Okra’s vitamin C is an antioxidant and anti-inflammatory, which curtail the development of asthma symptoms.
  13. Okra is good for atherosclerosis.
  14. Okra is believed to protect some forms of cancer expansion, especially colorectal cancer.
  15. Eating okra helps to support the structure of capillaries.
  16. Some information shows that eating okra lowers the risk of cataracts.
  17. Okra is good for preventing diabetes.
  18. Okra protects you from pimples and maintains smooth and beautiful skin.
Okra (Abelmoschus esculentus), Fresh, raw pods,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 1.5% 31 Kcal
Carbohydrates 7.03 g 5.4%
Protein 2.0 g 4%
Total Fat 0.1 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 9% 3.2 g
Folates 88 mcg 22%
Niacin 1.000 mg 6%
Pantothenic acid 0.245 mg 5%
Pyridoxine 0.215 mg 16.5%
Riboflavin 0.060 mg 4.5%
Thiamin 0.200 mg 17%
Vitamin C 21.1 mg 36%
Vitamin A 375 IU 12.5%
Vitamin E 0.36 mg 2.5%
Vitamin K 53 mcg 44%
Sodium 8 mg 0.5%
Potassium 303 mg 6%
Calcium 81 mg 8%
Copper 0.094 mg 10%
Iron 0.80 mg 10%
Magnesium 57 mg 14%
Manganese 0.990 mg 43%
Phosphorus 63mg 9%
Selenium 0.7 mcg 1%
Zinc 0.60 mg 5.5%
Carotene-ß 225 mcg
Crypto-xanthin-ß 0 mcg
Lutein-zeaxanthin 516 mcg
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