Okra Nutrition and cooking Information | | Health & Fitness ...

The okra plant, sometimes colloquially referred to as gumbo, reaches a height of 6 feet and produces 3-inch-long green pods. You can enjoy these pods as part of a main dish, or as a vegetable side dish. You?ll find this vegetable works as a ?powerhouse of valuable nutrients,? reports the University of Illinois. Specific nutrition facts varies depending on factors such as how you prepare or store the vegetable pods for consumption.

A single 100 g of raw okra contains 3.2 g of fiber. This can help reduce your risk of heart disease and also improves the performance of your gastrointestinal tract, reports the University of Illinois.The fiber content is affected by freezing, dropping to 2.2 g. Meanwhile, boiled okra has approximately 2.5 g of fiber.

A 100 g of raw okra holds just 31 calories. Frozen okra contains 30 calories and boiled okra only has 22 calories. This makes the vegetable ideal for people on calorie-restricted diets. While it?s not a significant source of muscle-building protein, okra does contain some of this important substance. A 100 g serving of raw okra has 2 g of protein, followed by 1.69 g in frozen okra and 1.87 g in boiled okra.

Okra?s subtle taste ? similar in taste and texture to eggplant ? isn?t overly sweet, thanks to low levels of sugar. One hundred grams of raw okra holds just 1.2 g of sugar. When boiled, the heat actually causes the sugar content to rise to 2.4 g, while frozen okra has 2.97 g of sugar. While a cup of raw okra has almost a dozen different minerals, it?s notably high in calcium, at 81 mg, potassium, at 303 mg, and phosphorous, at 63 mg. In frozen okra, the same minerals ring in at a respective 81 mg, 211 mg and 42 mg. This drops to 77 mg, 135 mg and 32 mg in boiled okra. The significant drop in mineral content for boiled okra arises because the hot water causes the vegetable to leach some of its nutrients.

The University of Illinois specifically praises okra for its high vitamin B-6 and folate content. A 100 g serving of raw okra contains 0.2 mg of vitamin B-6 and 88 mcg of folate. The same serving of frozen okra has 0.04 mg of B-6 and 148 mcg of folate, and boiled okra has 0.187 mg of B-6 and 46 mcg of folate. Other notable vitamins present include vitamin C, at a whopping 21 mg in raw okra, 12.4 mg in frozen okra and 16.3 mg in boiled okra; niacin, at 1 mg in raw okra, 0.7 mg in frozen okra and 0.8 mg in boiled okra; and vitamin K, at 53 mcg, 49.4 mcg and 40 mcg, respectively. A handful of other vitamins are present in trace amounts, including the rest of the B complex, plus vitamin A and lutein.

The nutrition facts change with seasoning such as salt, or any of the other substances that are often used when preparing okra. For example, some people enjoy frying okra, which adds significant levels of fat to this otherwise almost fat-free vegetable. Additionally, breading the vegetable in preparation for frying can significantly increase its calorie count.

Here is an Okra recipe. You will need the following ingredients:
- 15 raw okra pods, sliced about 1/2 inch thick
- 4 tablespoons of melted butter
- 1 tablespoon extra virgin olive oil
- 2 teaspoons salt
- 2 teaspoons ground black pepper
- 2 teaspoons garlic powder

Directions
1. Preheat the oven to 400 degrees.
2. Line cookie sheet with aluminum foil and brush with melted butter.
3. Place the slices of okra on the cookie sheet.
4. Mix the salt, pepper, and garlic powder in a small bowl.
5. Drizzle the okra with olive oil and then sprinkle with the mixed seasoning.
6. Bake for 15 minutes, serve, and enjoy!

Sources:
Okra Nutrition Information
How to cook okra

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Source: http://prelco.net/general/okra-nutrition-and-cooking-information/

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