Archive for July 24th, 2017 | Daily archive page

Okra is a nutritional powerhouse used throughout history for both medicinal and culinary purposes. Once loved by the Egyptians and still used in many dishes today (such as the infamous gumbo dish), this pod-producing, tropical vegetable dates back over 3500 years ago. But still today, many are enjoying both okra health benefits and the vegetable’s edible delight. Okra is also referred to as lady’s finger and gumbo.

NUTRITIONAL CONTENTS Fiber – 2.5 grams. 10% of RDA (recommended daily value)

Vitamin C –  16.3 milligrams. 27% RDA. Folate – 46 micrograms. 11% RDA. Vitamin A – 283 international units. 6% RDA. Vitamin K – 40 micrograms. 50% RDA. The vitamin K found in okra is known as vitamin K1, one of two beneficial forms. The other beneficial form is K2; K3 is synthetic and should be avoided. Niacin (Vitamin B3) – 0.9 mg. 4% RDA. Thiamin (Vitamin B1) – 0.1 mg. 9% RDA. Vitamin B6 – 0.2 mg. 9% RDA. Magnesium – 36 mg. 9% RDA. Manganese –  0.3 mg. 15% RDA. Beta carotene – 225 mcg. Lutein, Zeaxanthin – 516 mcg.

Okra Promotes a Healthy Pregnancy An extremely important B vitamin for producing and maintaining new cells, folate is an essential compound for optimal pregnancy. The vitamin helps prevent birth defects like spina bifida and helps the baby to grow sufficiently. Vitamin C is also essential for fetal development. Okra is rich in both folate and vitamin C.

Prevent Diabetes Thanks to fiber and other nutrients, okra prove beneficial in normalizing blood sugar in the body, helping with diabetes.

Prevents Kidney Disease Researchers found that regular consumption of okra can help prevent kidney disease. In the study, “those who ate okra daily reduced clinical signs of kidney damage more than those that simply ate a diabetic diet.” This also ties in with diabetes, as nearly 50% of kidney disease cases are caused by diabetes.

Supports Colon Health Okra is full of dietary fiber, which is essential for colon health and digestive health as a whole. The fiber Okra provides helps to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Additionally, the vitamin A contributes to healthy mucous membranes, helping the digestive tract to operate appropriately.

Could Help with Respiratory Issues Okra contain vitamin C, which has been shown to help with respiratory issues like asthma. The consumption of fruit rich in vitamin C, even at a low level of intake, may reduce wheezing symptoms in childhood, especially among already susceptible individuals. Promotes Healthy Skin Vitamin C helps keep the skin looking young and vibrant. The vitamin aids in the growth and repair of bodily tissues, which affects collagen formation and skin pigmentation, and helps to rejuvenate damaged skin. Okra is full of vitamin C. Topical tip: Boil a handful of okra until soft. After letting it cool, mash it, and apply it to your face. After 5 minutes, your skin should feel smooth and rejuvenated.

 

2/3 cup uncooked short-grain white rice 3 tablespoons rice vinegar 3 tablespoons white sugar 2 tablespoons pickled ginger 1 avocado 1/2 pound imitation crabmeat, flaked 1 1/2 teaspoons salt 4 sheets nori seaweed sheets 1/2 cucumber, peeled, cut into small strips

Rinse the rice in cold water while stirring briskly to remove any dirt. Drain the rice completely. Place the rice and the 6 cups of water in a medium sized saucepan and cover it with a tight fitting lid. Bring the water to a boil over medium heat. Allow the water to boil for 3 minutes and then reduce the heat to low and continue cooking 15 minutes without removing the lid. Remove the rice from the heat and remove the lid (the water should no longer be visible). Turn the rice out evenly on a well-greased cookie sheet using a spatula or rice paddle. Sprinkle the rice with the vinegar, sugar, and salt while mixing with a spatula or rice paddle until the rice reaches body temperature. Keep the rice covered with damp paper towels or napkin until the rice is ready to use. Preheat oven to 300 degrees F (150 degrees C). On a medium baking sheet, heat nori in the preheated oven 1 to 2 minutes, until warm. Center one sheet nori on a bamboo sushi mat. Wet your hands. Using your hands, spread a thin layer of rice on the sheet of nori, and press into a thin layer. Arrange 1/4 of the cucumber, ginger, avocado, and imitation crabmeat in a line down the center of the rice. Lift the end of the mat, and gently roll it over the ingredients, pressing gently. Roll it forward to make a complete roll. Repeat with remaining ingredients.