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Interesting and Healthy Facts About Okra; Plus, 9 Delicious Recipes for You to Try

Interesting and Healthy Facts About Okra; Plus, 9 Delicious Recipes for You to Try

Because of its inherent slimy texture, okra doesn’t appear at the top of most people’s “favorite veggies” list. However, okra is a wonderful and nutritious food, and when prepared well can come out completely non-slimy. Read on for some interesting facts about okra and then check out some delicious recipes that will convert even the most ardent okra haters into okra lovers.

1. Okra is actually a fruit. A fruit is defined as anything that contains seeds. Okra has seeds and is therefore a fruit, but because it lacks the sweetness of a pineapple or an apple, it is regarded as a vegetable.

2. Okra is also called ladies’ fingers. Perhaps if the vegetable went by it’s alternate name, it would have more fans.

3. When storing okra for later use, never wash it as the moisture will cause it to become slimy. Instead, put in a paper bag and refrigerate.

4. When okra is cooked it can turn into a slimy, gooey unappetizing mess. This can be remedied by either roasting it or preparing it with vinegar or lemon juice beforehand.

5. Okra doesn’t have to be cooked to be eaten. It tastes great raw in salads.

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6. Step aside, kale! Okra is a superfood. It is low in calories, but high in calcium, protein, carbohydrates, fat, fiber, and magnesium. It also contains a good dose of vitamins C, K, and A, and can enhance the immune system.

7. Okra has many health benefits. It has been found to reduce asthma symptoms, prevent diabetes, relieve constipation, and help those suffering from exhaustion and depression.

8. Okra can keep skin smooth and help prevent pimples. It also can rejuvenate hair. Just slice okra horizontally, boil until it becomes very slimy, cool the brew, mix with a few drops of lemon, and then rinse your hair out with it.

9. Really mature (old) okra is used to make rope and paper, so avoid those when shopping for okra to eat.

Now, on to the good stuff. Who knew there were so many tasty ways to cook okra?

Delicious Okra Recipes

1. Bacon Wrapped Okra Poppers

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bacon-wrapped-okra-poppers

    Everything tastes better with bacon…including okra!

    2. Crock-Pot Sausage Gumbo

    crock-pot-sausage-gumbo

      A flavorful and delicious recipe that is super easy to make and a crowd pleaser.

      3. Okra Pilaf

      okra-pilaf

        A South Carolina okra pilaf with okra, rice, bacon and green bell pepper. This tasty dish also goes by the name of Limpin’ Susan.

        4. Creole Chicken Okra

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        creole-chicken-okra

          Hearty, healthy and filling, this recipe uses tons of vegetables and spice, but comes together quickly to make a great weeknight meal.

          5. Okra Parmigiana

          okra-parmigiana

            A delicious southern take on Eggplant Parmigiana using okra instead of eggplant. Okra never tasted so good.

            6. Okra and Corn Maque Choux

            okra-and-corn-maque-choux

              A classic Cajun dish of sautéd fresh vegetables. FYI, Maque Choux is pronounced “mock shoe.”

              7. Shrimp, Andouille Sausage, and Okra Gumbo

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              shrimp-andouille-and-okra-gumbo

                This authentic shrimp, andouille, and okra gumbo recipe is simmered for hours and is like a true taste of New Orleans in your kitchen.

                8. “Gumbo-laya” Stew

                gumbo-laya-stew

                  Full of zesty flavors, this “Gumbo-laya” Stew is the best of gumbo and jambalaya in one with spicy sausage, chicken, shrimp and okra over fragrant garlic rice.

                  9. Baked Popcorn Okra

                  baked-popcorn-okra

                    Okra tossed in chickpea flour batter, coated in spiced breadcrumbs and baked until crunchy crisp.

                    Do you have an appetite for okra after reading this article? Which recipe are you most excited to try?

                    Featured photo credit: ***Karen/Flickr via flickr.com

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                    Last Updated on July 28, 2020

                    14 Low GI Foods for a Healthier Diet

                    14 Low GI Foods for a Healthier Diet

                    Diet trends may come and go, but a low-GI diet remains one of the few that has been shown to include benefits based on science. Low GI foods provide substantial health benefits over those with a high index, and they are key to maintaining a healthy weight.

                    What is GI? Glycemic index (GI) is the rate at which the carbohydrate content of a food is broken down into glucose and absorbed from the gut into the blood. When you eat foods containing carbohydrates, your body breaks them down into glucose, which is then absorbed into your bloodstream.[1]

                    The higher the GI of a food, the faster it will be broken down and cause your blood glucose (sugar) to rise. Foods with a high GI rating are digested very quickly and cause your blood sugar to spike. This is why it’s advisable to stick to low GI foods as much as possible, as the carbohydrate content of low GI foods will be digested slowly, allowing a more gradual rise in blood glucose levels.

                    Foods with a GI scale rating of 70 or more are considered to be high GI. Foods with a rating of 55 or below are considered low GI foods.

                    It’s important to note that the glycemic index of a food doesn’t factor in the quantity that you eat. For example, although watermelon has a high glycemic index, the water and fiber content of a standard serving of water means it won’t have a significant impact on your blood sugar.

                    Like watermelon, some high GI foods (such as baked potatoes) are high in nutrients. And some low GI foods (such as corn chips) contain high amounts of trans fats.

                    In most cases, however, the GI is an important means of gauging the right foods for a healthy diet.

                    Eating mainly low GI foods every day helps to provide your body with a slow, continuous supply of energy. The carbohydrates in low GI foods is digested slowly, so you feel satisfied for longer. This means you’ll be less likely to suffer from fluctuating sugar levels that can lead to cravings and snacking.

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                    Let’s continue with some of the best examples of low GI foods.

                    1. Quinoa

                    GI: 53

                    Quinoa has a slightly higher GI than rice or barley, but it contains a much higher proportion of protein. If you don’t get enough protein from the rest of your diet, quinoa could help. It’s technically a seed, so it’s also high in fiber–again, more than most grains. It’s also gluten-free, which makes it excellent for those with Celiac disease or gluten intolerance.

                    2. Brown Rice (Steamed)

                    GI: 50

                    Versatile and satisfying, brown rice is one of the best low GI foods and is a staple for many dishes around the world. It’s whole rice from which only the husk (the outermost layer) is removed, so it’s a great source of fiber. In fact, brown rice has been shown to help lower cholesterol, improve digestive function, promote fullness, and may even help prevent the formation of blood clots. Just remember to always choose brown over white!

                    3. Corn on the Cob

                    GI: 48

                    Although it tastes sweet, corn on the cob is a good source of slow-burning energy (and one of the tastiest low GI foods). It’s also a good plant source of Vitamin B12, folic acid, and iron, all of which are required for the healthy production of red blood cells in the body. It’s healthiest when eaten without butter and salt!

                    4. Bananas

                    GI: 47

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                    Bananas are a superfood in many ways. They’re rich in potassium and manganese and contain a good amount of vitamin C. Their low GI rating means they’re great for replenishing your fuel stores after a workout.

                    They are easy to add to smoothies, cereal, or kept on your desk for a quick snack. The less ripe they are, the lower the sugar content is! As one of the best low GI foods, it’s a great addition to any daily diet.

                    5. Bran Cereal

                    GI: 43

                    Bran is famous for being one of the highest cereal sources of fiber. It’s also rich in a huge range of nutrients: calcium, folic acid, iron, magnesium, and a host of B vitamins. Although bran may not be to everyone’s tastes, it can easily be added to other cereals to boost the fiber content and lower the overall GI rating.

                    6. Natural Muesli

                    GI: 40

                    Muesli–when made with unsweetened rolled oats, nuts, dried fruit, and other sugar-free ingredients–is one of the healthiest ways to start the day. It’s also very easy to make at home with a variety of other low GI foods. Add yogurt and fresh fruit for a nourishing, energy-packed breakfast.

                    7. Apples

                    GI: 40

                    Apple skin is a great source of pectin, an important prebiotic that helps to feed the good bacteria in your gut. Apples are also high in polyphenols, which function as antioxidants, and contain a good amount of vitamin C. They are best eaten raw with the skin on! Apples are one of a number of fruits[2] that have a low glycemic index. Be careful which fruits you choose, as many have a large amount of natural sugars[3].

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                    8. Apricots

                    GI: 30

                    Apricots provide both fiber and potassium, which make them an ideal snack for both athletes and anyone trying to keep sugar cravings at bay. They’re also a source of antioxidants and a range of minerals.

                    Apricots can be added to salads, cereals, or eaten as part of a healthy mix with nuts at any time of the day.

                    9. Kidney Beans

                    GI: 29

                    Kidney beans and other legumes provide a substantial serving of plant-based protein, so they can be used in lots of vegetarian dishes if you’re looking to adopt a plant-based diet[4]. They’re also packed with fiber and a variety of minerals, vitamins, antioxidants, and other beneficial plant compounds. They are great in soups, stews, or with (whole grain) tacos.

                    10. Barley

                    GI: 22

                    Barley is a cereal grain that can be eaten in lots of ways. It’s an excellent source of B vitamins, including niacin, thiamin, and pyridoxine (vitamin B-6), fiber, molybdenum, manganese, and selenium. It also contains beta-glucans, a type of fiber that can support gut health and has been shown to reduce appetite and food intake.

                    Please note that barley does contain gluten, which makes it unsuitable for anyone who is Celiac[5] or who follows a gluten-free diet. In this case, gluten-free alternatives might include quinoa, buckwheat, or millet.

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                    11. Raw Nuts

                    GI: 20

                    Most nuts have a low GI of between 0 and 20, with cashews slightly higher at around 22. Nuts, as one of the best low GI foods, are a crucial part of the Mediterranean diet[6] and are really the perfect snack: they’re a source of plant-based protein, high in fiber, and contain healthy fats. Add them to smoothies and salads to boost the nutritional content. Try to avoid roasted and salted nuts, as these are made with large amounts of added salt and (usually) trans fats.

                    12. Carrots

                    GI: 16

                    Raw carrots are not only a delicious low GI vegetable, but they really do help your vision! They contain vitamin A (beta carotene) and a host of antioxidants. They’re also low-calorie and high in fiber, and they contain good amounts of vitamin K1, potassium, and antioxidants. Carrots are great for those monitoring their weight as they’ve been linked to lower cholesterol levels.

                    13. Greek Yogurt

                    GI: 12

                    Unsweetened Greek yogurt is not only low GI, but it’s an excellent source of calcium and probiotics, as well. Probiotics help to keep your gut microbiome in balance and support your overall digestive health and immune function. Greek yogurt makes a healthy breakfast, snack, dessert, or a replacement for dip. The most common probiotic strains found in yogurt are Streptococcus thermophilus[7] (found naturally in yogurt) and Lactobacillus acidophilus[8] (which is often added by the manufacturer). You can also look into probiotic supplements for improving your gut health.

                    14. Hummus

                    GI: 6

                    When made the traditional way from chickpeas and tahini, hummus is a fantastic, low-GI dish. It’s a staple in many Middle Eastern countries and can be eaten with almost any savory meal. Full of fiber to maintain satiety and feed your good gut bacteria, hummus is great paired with freshly-chopped vegetables, such as carrots and celery.

                    Bottom Line

                    If you’re looking to eat healthier or simply cut down on snacking throughout the day, eating low GI foods is a great way to get started. Choose any of the above foods for a healthy addition to your daily diet and start feeling better for longer.

                    More Tips on Eating Healthy

                    Featured photo credit: Alexander Mils via unsplash.com

                    Reference

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