How to make okro soup

How to make okro soup

While many are drawn to okra for its taste—mildly earthy with more depth and crispness the longer it gets cooked—what may not be as apparent with each bite is its many health benefits. “Okra is especially good for the gut,” says Nour Zibdeh, RD, a registered dietitian and author of The Complete Acid Reflux Diet Plan. Here, she explains exactly what the health benefits of the veggie are—including the especially noteworthy gut health perks. Plus, get tips for cooking okra and some delicious recipes to try.

What are the benefits of okra?

1. Okra is good for the gut.

Let’s get into the big one right away. All vegetables contain fiber (the key nutrient for keeping the digestive system functioning properly) and okra is no exception. The veggie has three grams of fiber per cup. But that’s not the only reason Zibdeh says it’s good for the gut. “Okra can take on a slippery texture; this substance actually helps coat the lining of the gut when you eat it,” she explains.

Zibdeh explains that it’s super important that the lining of the gut stay intact. Otherwise, harmful pathogens can make their way into the bloodstream; this is often referred to as leaky gut. Case in point? You definitely want your gut lining to be strong, and eating okra can certainly help with that.

2. It’s a super source of vitamin A.

One serving of okra has almost all the vitamin A you need for an entire day. (It packs 716 microunits per cup when you want to aim for 900 microunits.) “This is good for both eye health and the immune system,” Zibdeh says. So if you’re staring at a computer all day, definitely keep okra in mind as a good veggie to work into more of your meals.

3. Okra is a beneficial food for people with IBS.

Many of Zibdeh’s clients have irritable bowel syndrome (IBS), and Zibdeh says that often, when someone is dealing with the symptoms of that on a regular basis, they are hesitant to eat fiber-rich foods. “Okra is a great vegetable for people with this hesitancy because it doesn’t have fermentable fiber, which can be an irritant to people with IBS,” she says. So if cruciferous veggies like cauliflower and Brussels sprouts are causing some gut issues for you, try upping your okra intake until a registered dietitian can help get you back to eating a wider range of veggies.

4. Okra contains calcium.

Besides being good for the gut, eating okra will also benefit your bones. This is because it has calcium, specifically 82 milligrams per cup. You want to aim for 1,000 milligrams of calcium a day, so okra likely won’t be your primary source of the nutrient, but every bit helps!

5. It has has iron.

Zibdeh says another nutrient many may not know okra has is iron. Similar to calcium, it doesn’t bring enough to the table to be considered a primary source of the nutrient, but it’s still noteworthy—especially for people who eat a primarily plant-based diet and need to be extra mindful of their intake.

6. It’s good for immune health.

Between the cooling temperatures and looming arrival of prime flu season, who isn’t trying to get more vitamin C right now? Good news, okra has 23 milligrams of vitamin C per serving. “This means it’s linked to benefitting the immune system,” Zibdeh says. “Just be mindful of the fact that some of the vitamin C is lost when cooking okra, so the actual amount of it you’ll get is lower than what you may think.”

7. Okra is full of antioxidants.

All fruits and vegetables are high in antioxidants, and Zibdeh says okra is no exception. Antioxidants are what protect the body from free radicals we encounter through the environment. Exposure to these toxins breaks down cell DNA over time. So when you fill up on foods high in antioxidants, you’re helping your body fight these toxins off and protect against chronic inflammation in the process.

Now that you know the benefits of okra, you’re probably wondering how you can integrate it into your life more, right? While you certainly can eat okra raw, most people will tell you that it tastes much better cooked. Here in the U.S., okra is often fried. Delicious? Yes, but Zibdeh says the batter and oils can subtract from the health benefits. (Unless you use an air fryer.) Instead, she recommends boiling, steaming, or roasting it. Need some ideas on how to do this in a delicious way? Keep reading for a few recipes to try.

Reap the benefits of okra through these yummy recipes

How to make okro soup

Photo: Amira’s Pantry

1. Bamya (okra stew)

Bamya is a traditional Ethiopian dish often made by integrating the okra into a hearty tomato-based stew, with lamb, onion, and carrots. There are lots of anti-inflammatory herbs in it too, like cinnamon, cayenne, and bay leaves.

How to make okro soup

Photo: Immaculate Bites

2. African okro soup

Between the okra, spinach, seafood, and meat in this okro soup, you’re definitely getting a great amount of iron. Recipe creator Imma Adamu also likes to add pumpkin seeds (egusi), which gives the stew another layer of texture. Add a little heat with red pepper flakes and paprika.

How to make okro soup

Photo: Biscuits and Burlap

3. Air fryer okra

If you’re looking for a good air fryer okra recipe, this is it. The batter is a mixture of eggs, flour, cornmeal, black pepper, and Cajun seasoning. That way, vibrant spice is worked right into every bite. The best part? It only takes 15 minutes to make.

How to make okro soup

Photo: Real Greek Recipes

4. Baked okra and tomatoes

In this recipe, okra is drizzled with red wine vinegar and baked in the oven with red onion. Then, it’s paired with juicy tomatoes. Add olive oil, a touch of dill, side of feta cheese, and Kalamata olives and you have yourself a delicious Mediterranean-inspired app.

How to make okro soup

Photo: My Heart Beets

5. Bhindi (Indian okra)

Sometimes, okra and a few spices is all you really need. Here, the gut-healthy veg is paired with cumin seeds, ginger, turmeric, and garlic. Besides that, all you need is a little ghee, onion, and a Serrano pepper for extra heat. Literally every ingredient is full of nutritional benefits.

As you can see, there’s no shortage of ways to cook with okra. Experiment by using the recipes included here or put your own creative ideas to the test. Integrating the veggie into your meals isn’t just delicious, it will do your body a whole lot of good—especially your gut.

Get more healthy recipe ideas in Well+Good’s Cook With Us Facebook group.

How to make okro soup

This Instant Pot Bone-in Pork Chops recipe is destined to be one of your favorite dinners. Heavy cream, beef stock, and aromatic spices come together to make a creamy and delicious dish!

  • Pork chops: I use 3/4 inch bone-in pork chops for this recipe. You can get them from the meat section in your grocery store.
  • Heavy cream and broth: These form the base for the gravy. I use beef broth, but you can really use any you have on hand.
  • Spices:Smoked paprika, cayenne pepper, black pepper, cumin, and salt.
  • Aromatics: Garlic and onions, to add even more flavor!
  • Parsley or cilantro: to garnish.
  • Olive oil.

How to Make Instant Pot Bone-In Pork Chops

  1. Chop the onions and garlic and set aside. In a bowl, mix the salt, black pepper, and smoked paprika together. Rub both sides of the pork chops with the salt and pepper mix.
  2. Turn instant pot to sauté mode and add olive oil. Add the pork chops to the instant pot and brown them, about 2 minutes per side.
  3. When done with browning the pork chops, remove them from the instant pot and set aside. Add the chopped garlic and onions and sauté till fragrant.
  4. Pour in your broth and scrape any brown bits from the bottom of the pot. This is known as ‘deglazing your instant pot,’ and it is a step you don’t want to miss. Not only does it add to the flavor, but it also prevents a burn notice from your instant pot.
  5. Pour in the heavy cream and add browned pork chops. Seal the lid and turn the instant pot to high pressure for 10 minutes. It will take about 10 minutes to come to pressure. Once the timer goes off, allow the instant pot to naturally release all the way.
  6. Remove the pork chops and set aside. Turn the instant pot back to sauté mode. Add the cumin, cayenne (optional), and add more salt if needed. Let it simmer for a few minutes as the liquid reduces a bit to a gravy consistency. Pour the gravy over the pork chops and serve.

This recipe serves 4 and contains 1 net carb per serving.

Make it in the Slow Cooker

This pork chops recipe is easy to adapt to a slow cooker(crockpot).

The steps are the same up to when you place the pork chops in the instant pot. Instead, you place them in the slow cooker and cook for 3-4 hours.

Storing and Reheating

Store the pork chops in an airtight container in the fridge for up to 4 days. You can also store it in the freezer for up to a month.

To reheat in the microwave, cover with a damp paper towel over the top. This will keep the pork chops moist and prevent them from drying out.

You can also reheat them on the stove using a wide skillet. Just add a little water or broth and simmer on low heat, covered.

How to make okro soup

What To Eat With Pork Chops

Pork chops go great with a variety of sides or vegetables. You can also eat them with cauliflower rice.

What is The Process Of Turning Raw Garri To Eba Called? – Food – Nairaland

Sb said it’s baking.

5 Likes 2 Shares

You’re welcome.

42 Likes 1 Share

It’s called Transformation Agenda.

This transformation is indeed a life saver.

You’re welcome.

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This transformation is indeed a life saver.

The process of turning cassava to garri is Garrification
so the process of turning garri to Eba is called Ebafication alt=”grin” /> alt=”grin” />

Must we tell you everything

Ebaling.
Ebament
Eba Making @Op don’t stress my already stressed brain

You’re welcome.

I have no idea what this means.

chatinent:
Sb said it’s baking.

Gelatinization.

Francashy:
The process of turning cassava to garri is Garrification
so the process of turning garri to Eba is called Ebarification alt=”grin” /> alt=”grin” />

Must we tell you everything

Oversense wee not kee you

Kobojunkie:
Gelatinization.

Kobojunkie leave English. It is called ebarification

It’s called FOODING

Its like you neva hear say kpokpogari tigburu mmadu asator nusobo jaiye

Baking or doughing

How to make okro soup

It’s widely known that the Food Standards Agency recommends eating 2 portions of fish per week – and living in Salcombe, this isn’t too difficult. However, we often get asked the question ‘is crab good for you? and we’re here to let you in on a little secret… crab may actually be more beneficial to human health than finfish!

The British shoreline is host to the pie crust edged brown crab (cancer Pagurus) which is caught and mostly shipped across the Channel to France and Spain. There it is consumed with gusto, mainly by us Brits abroad.

So why not enjoy crab when you are in the UK? Eating a portion of this nutritious crustacean has incredible health benefits when eaten regularly. Is crab good for you? The answer is a big juicy ‘YES!’ Read on to find out the health benefits of crab.

How to make okro soup

1. CRAB IS A GREAT SOURCE OF PROTEIN

  • Crab is one of the best possible dietary sources of protein available. It contains almost as much protein per 100 grammes as meats without anywhere near the same levels of saturated fat, which is linked to an increased risk of heart disease.
  • The protein in crab is of high quality and, because of a lack of connective tissue, very digestible for people of all ages.

2. CRAB CONTAINS LONG-CHAIN OMEGA-3 FATTY ACIDS

  • Rich in vitamins and minerals, crab meat is also low in fat and contains Omega-3 polyunsaturated acids.
  • Helps provide protection from heart disease and aids brain development. Some research suggests that Omega-3 also inhibits aggressive behaviour.
  • And it’s not just any old Omega-3 – it’s the long chain variety. These are more beneficial to our health because they can be used immediately, unlike short-chain Omega-3 found in vegetables and oils; they need to be converted to the long chain form first which our bodies aren’t very good at.
  • 100g of crab provides a third of the UK recommended weekly intake of Omega-3.

3. CRAB CONTAINS SELENIUM

  • All shellfish are a good source of Selenium but crab meat is particularly rich in it.
  • Selenium plays a key role in the human’s antioxidant defence system, preventing damage to cells and tissues.
  • Selenium also plays an important role in the function of the immune system, in thyroid hormone metabolism and synthesis in reproduction.
  • 100g of crab meat provides 112% of the daily recommended value for men and 140% daily recommended value for women. Crab meat contains 3 times the amount of Selenium than cod and 12 times that of beef!

4. CRAB CONTAINS RIBOFLAVIN (VITAMIN B2)

  • As vitamins are water soluble, and therefore not stored in the body, they have to be obtained through our diet, such as through crab meat.
  • Riboflavin (Vitamin B2) is important in the production of steroids and red blood cells, the promotion of normal growth, and the maintenance of the skin, eyes and the nervous system.
  • Riboflavin also plays a role in iron absorption in the digestive tract and supports the activity of antioxidants.
  • And take note all you athletes and bodybuilders: turnover of Riboflavin in the human body is thought to be related to energy expenditure, and therefore physically active peoples may have an increased requirement of Riboflavin in their diet.

5. CRAB CONTAINS COPPER AND PHOSPHORUS

  • Crab meat contains nearly 30 times the copper found in cod and 56 times that found in salmon, chicken and beef.
  • Even though iron usually gets the spotlight, copper is involved in the absorption, storage and metabolism of iron. It is important in the formation of red blood cells and keeps bones, blood vessels, nerves and the immune system healthy.
  • Phosphorus is after calcium the second most abundant mineral in the body. It is a principal mineral of bones and teeth and is, therefore, important in skeletal health and development.
  • Phosphorus is involved in most metabolic actions in the body, including kidney functioning, cell growth and the contraction of the heart muscle. It is also involved in converting food to energy.
  • 100g of crab provides 62% of daily recommended value for adult men and women.

Do you eat crab meat as part of a healthy diet? We would love to hear about your recipes. Post them below in the comments section. Carry on crabbing!

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