OKRA PEPPER STIR FRY

Health Benefits of Okra

The pods are among the very low calorie vegetables. They provide just 30 calories per 100 g, besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs. The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation condition.

The pods contain healthy amounts of, and flavonoid anti-oxidants such as beta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

Fresh pods are the good source of ; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring. The gumbo pods are also an excellent source of anti-oxidant vitamins, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protect the body from harmful free radicals.

The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of .  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.

The pods are an also good source of many important minerals such as iron, calcium, manganese and magnesium.

source : www.nutritionandyou.com

Lady's finger (okra) pepper stir fry

This is an easy and instant cooking recipe with an incredible flavor. It is of high nutritional value. It is the best yummy fry which goes very well with sambar rasam curd or buttermilk rices.

Ingredients:

Lady's Finger

• Lady's finger 250gms. (chopped into even pieces)
• Onion  finely chopped - 1 handful
• Mustard seeds - 1 tea spoon
• Gingelly oil - 2 table spoons
• Skinless Green gram  -  1 table spoon.
• Capsicum anum.(kuda milagai) - 1
• Curry leaves - finely chopped - 1 handful
• Coriander leaves - finely chopped - 1 handful
• Salt to taste
• Pepper - 1 table spoon

Procedure:

Add Gingelly oil in a Kadai. Add and allow mustard seeds to splutter, then add green gram dal, add onion pieces,  capsicum curry leaves consequently. Add little turmeric

saute well till the lady's finger pieces get shrinkened. The flame should be medium. add salt. when the pieces of lady's fingers get half- cooked. (cooking time for about 5 -6 minutes).

Sprinkle pepper all over the fried pieces. finally add coriander leaves finely chopped. your Lady's finger pepper fry is ready... :)

Okra Pepper Stir Fry