Okra seafoods gumbo recipe is a one pot soup dish that is similar to the African okra recipe but different in the method of preparations to the cooking style and some difference in the choice of ingredients used in making the recipe. But all together in the outcome is similar to flavour and texture of the finished product. I want to highlight the nutritional benefits of okra as a vegetable, because few know not about the goodness packed in these muciligeous vegetable.
The Okra known as Abelmoschus esculentus also gambo or ladyfingers or bhindi ,is a plant from the family of the mallow plants which is one of the from the
highlands of east Africa,specifically Ethiopia derived from vegetable plants. The okra is one of the oldest most eaten vegetable,it was before before at least 3000 ago by the Egyptians cultivated but it was probably already 4000years. Today okra is used as vegetable plant and eaten as such,amost around the world and the America.in connection with slave trade the word okra is borrowed from west Africa language probably the Igbo okuru.
When cooking the okra pepper produce a slimy substances that is suitable for thickening dishes, and if you want to do away with the slimy texture ,just add some vinegar water and rinse in cold water or 1 to 2 hours before cooking wash in cold lemon water,and if you desire more slimy texture you can add to boiling okra an edible alkaline like what is popular amongst us in nigerian kitchen,alkaline stone called kaun or kaun.
Dried okra pieces are also as binding agent in stews or sauces,leaving it easy to cook by yourself.the ripe fruit when dried can be used as non caffeine coffee substitute, during the American civil war in 1861 when the availability of coffee becomes difficult ,okra plantation was made and the seeds roasted and grounded and made substitute for caffeine free coffee,an acre of coffee okra was able to produce enough seeds to contain a plantation of coffee,in every way equal to that imported from Rio . Greenish -yellowish oil is pressed from okra seeds; the taste and smell is pleasant to the senses,it’s high in unsaturated fats , oleic and linoleic acid.okra oils is known to be suitable as biofuel.
Amount per 100 grams
Total fats 0.2 g
Saturated fats 0 g
Polyunsaturated fat 0 g
Monounsaturated 0 g
Cholesterol 0 mg
Sodium 7 mg
Potassium 299 mg
Total carbohydrates 7 g
Dietary fiber 3.2
Sugar 1.5 g
Protein 1.9 g
Vitamin A 375 UI
Vitamin C 21.1 mg
Folate 88 ųg
Vitamin B-6 1.0 mg
Vitamin E 0.36 mg
Vitamin K 53ųg
Sodium 8 mg
Iron 0.80 mg
Potassium 303 mg
Magnesium 57 mg
Manganese 0.990 mg
Phosphorous 63 mg
Raw okra contains alongside the numerous vitamins and minerals about 90% moisture content,some phytonutrients, and dietary fiber.
Okra in the diet has been suggested to help diabetes manage blood sugar in cases of type 1, type 2 and gestational diabetes. It improves blood sugar level of pregnant women.
Okra is high in dietary fiber thereby improving digestion,it also cuts hunger cravings by giving feeling of fullness for longer period of time ,dietary fiber is important for diabetics because it promotes better glycemic load ,control and improves insulin sensitivity.the seeds extract also manages stress level in diabetics,this is crucial to managing diabetes,long term high stress level can cause blood sugar to spike,managing mental health is important for every diabetic and okro is an important diet tool for that control.
Okra may also lower cholesterol level in diabetics. By including okra in your diet along with a healthy exercise routine that includes cardio vascular activity is an essential part of preventing and managing diabetes.
If you are on a treatment plan for diabetes make sure to inform your doctor because in a particular study it was shown that okra blocks the absorption of metformin, this is a drug that is used to manage blood sugar levels. If you are taking metformin okra is not something you should experiment with.
Its important to note that definitely okra is not an insulin replacement or cure for diabetes because there is no conclusive medical research that proves okra is a cure for diabetes, but it may be worth the try alongside other diets and traditional treatment IF your doctor agrees.
General Health benefits of okra
The okra pods are one of very low calorie vegetables,they contain around 30 calorie per 100g.contains no cholesterol or fat and either saturated or not,and they are excellent source of dietary fiber, minerals ,vitamins for our daily needs. Okra is especially recommended by nutritionist as it is active in the control of diabetes ,cholesterol and weight reduction programs.
The rich source of mucilage substance of okra helps in smooth chewing and swallowing and easy digestion of foods from the stomach through the intestines and ease from constipation condition
The okra contains relatively high amount of Vitamin A,and derivatives such as ,beta-carotene, xanthin and lutein. Contains excellent level of antioxidants. These compounds helps our vision and helps us maintain good and healthy mucus membranes and skin texture.it also protects us from certain kind of cancers.
Fresh okra are rich source of folate. It contains about 22% of RDA per 100 g. Folates in food or better known as folic acid in drugs,especially during pre and post conception helps in decrease of birth defects incidence of neural tube malformation in the offsprings.
The okra are excellent source of antioxidant Vitamin -C, providing about 36% of daily recommended value and research has shown that consuming food rich in vitamin C helps our body to fight against all kinds of infections and even protects the body against it by boosting the immune system and increasing the body’s resistance to infections and harmful free radicalsOkra is good source of Vitamin B -6 complex pyridoxine,thiamin,and pantothenic acid. It also contains considerable amount of Vitamin K ,which is a co factor for blood clotting enzymes and its required for of bones.
The okra is also good source of several important minerals like calcium, manganese and magnesium.
Selection and storage tips
Fresh ,immature okra pods can be gotten in markets and stores all year round,the fresh okra is attractive rich green color and it have neutral flavour.once looking for okra to buy check for crispy,immature okra ,avoid those with over ripen sunken appearance,discolored spots,cuts and mushy in texture. Once you have some eat immediately while they are fresh to get the optimal benefits of vitamins and antioxidants it contains.okra can also be keep for 1 to 2 days when placed in the refrigerator.
Different ways of eating okra
They can be boiled chopped,sliced with just water and akaun plus salt to taste.
They can be stewed or fried(fritters ) under low heat oil in order to soften their mucilaginous texture they then can be mixed with other vegetables ,rice or meat
In Nigeria and the caribbean okra is cooked and enjoyed as soups .
It can be pickled and preserved like in other vegetables.
Tender okra leaves may be cooked and eaten like other vegetable leaves,and the leaves can also be eaten raw in salads.
Stewed okra native style garnish with different assortment.
Okra native yoruba style
- Okro and ogbono
diet conscious person might want to try adding okra to a gumbo recipe or any other way you want it.
Recipe Preparation Time:1 hr 15 minutes
Cooking Time:45 minutes
- Fresh okra 150 g
- Fresh mushrooms 100 g
- Olive oil 10 ml
- Salt 2 tsp
- Aadun seasoning powder 1 tbs
- Precooked crabs 250 g
- Shrimps( deveined) 150 g
- Freshwater snails 100 g
- White fish 200 g (sliced)
- Scotch bonnet pepper 1 pcs
- All purpose flour 1 / 2 cup
- Fresh herbs assortment 1 handful
- Cooked rice 1 cup
- Onions 1 large bulb(chopped )
- Green paprika 1 pcs (chopped)
- Stock broth 2 cups
- Paprika powder 1 tsp
- Fresh tomatoes 2 medium sizes (sliced)
- Red paprika 2 pcs
Recipes Preparation and Cooking Instructions
- In a cooking pot pour oil in set on a cooker at medium heat let the oil sizzle. Then add the flour and start frying until contents is dark brown stirring constantly . This is called the roux.
- Add the vegetables except tomatoes, add garlic ,ginger and onions fry until tender then scoop the contents out and set aside.
- In another pot pour some water 2 cups add the crabs and fresh water snails
plus onions and 1 teaspoon juice from lime ,put on the cooker on medium high temperature bring everything to boil and let cook further for 25 minutes ,transfer the stock into the first cooking pot and start cooking.
- After this add the roux and vegetables mix stirring occasionally then add the okra let cook.
- Simmer for 45 minutes under medium low temperature ,then add the shrimps and fresh herbs,
crabs and cooked snails,add tomatoes and fresh herbs and mushrooms with the seasoning powder and salt.
- Lastly add the fish and simmer for 10 minutes, then remove from cooker and served with cooked rice.
Nutrition Values /serving
- Calories 453.6 kcal
- Total Fat 8.6 g
- Saturated Fat 1.2 g
- Total carbohydrate 15.4 g
- Cholesterol 68.5 mg
- Sodium 875.5 mg
- Sugars 3.4 g
- Dietary Fiber 7.8 g
- Protein 70 g
And this is how you cook Okra seafoods gumbo recipe together served with cooked rice.