HOW TO STIR FRY OKRA PERFECTLY and HEALTHY BENEFITS

Okra, which biologically is a fruit contains protein, Vitamins C, A, K, B6, Mangnesium etc is used as one would use vegetables  in most African and South Asian countries. 

In the Ewe tribe from Ghana, Okra soup is a traditional dish made with either Fish, Chicken, Meat, SeaFood or Vegetables.

The soup can be made with or without oil and it’s a favourite amongst most Ghanaians and Nigerians.

Over the years the consumption of Okra has increased which means it’s readily available in most grocery shops and supermarkets across the UK. 

The benefits of including Okra in your daily diet includes;

1. Weight loss - Okra promotes weight loss due to its high fibre content which keeps you fuller for longer; it also helps lower your sugar and cholesterol levels.
2. Fibre - Okra’s fibre and mucilaginous structure helps relieves constipation and stomach illnesses such as Irritable Bowel Syndrome (IBS) and indigestion 
3. Blood pressure- Okra is rich in Magnesium which helps regulates your blood pressure levels. A perfect reason to enjoy it daily.
4. Okra is rich in the protein Lectin (which fights against breast cancer) and Folate which prevents the risks of most cancers.
5. Okra is packed with antioxidants which means it removes toxins from your bodies, aids in reversing skin damage, slows down the ageing process and promotes a youthful skin

With these amazing benefits of Okra it’s fair to say it’s a power house ingredient that needs to be enjoyed daily.

OKRA SOUP RECIPE 👇🏾

INGREDIENTS 

450g of chopped Okra

2 large Shallots or any Onion of your choice 

4 finely diced fresh chillies

6 cloves of finely chopped Garlic

1 teaspoonful of grated Ginger

2 tablespoonfuls of your preferred oil 

2 tablespoonfuls of Dark Soy Sauce (optional). You can replace the dark soy sauce with Dawadawa (fermented locust beans) or Fish sauce

Salt to taste

METHOD 

Watch how to prepare this healthy Okra recipe below;

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THE PERFECT OKRO and GARDEN EGG STEW RECIPE

The Garden eggs and Okra looked inviting and fresh, resulting in me buying some from my local grocer. 

My drive home included what I'd make out of my purchases. The decision to prepare Okra and Garden egg stew was quick, since I had some crabs and precooked spiced Lamb pieces left in my freezer.

The cooking time in making this dish was cut in half due to me precooking some elements of the dish, eg;

Tomato Passata and Steamed meat.

INGREDIENTS 

350g of chopped Okro

350g of Garden Eggs

1 large diced Onion

250g of Crabs

GINGER BLEND 1 (Crabs)

30g of peeled Ginger

1 large Onion

1 teaspoonful of Aniseed

1 Habanero chilli 

NDUDU’s PASSATA 

300g of Tomatoes 

2 cloves of Garlic 

20g of Ginger 

GINGER BLEND 2 (Lamb)

30g of peeled Ginger

1 teaspoonful of Aniseed 

1 teaspoonful of Carom seeds

1 large Onion 

500g of diced Lamb, Goat meat, Fish, Seafood  or any Poultry of your choosing 

20g of Tomato paste

4 tablespoonfuls of Vegetable oil or your preferred oil.

Salt to taste

Optional chopped Coriander for garnishing.

Method 

PASSATA

Blend the Tomato, Garlic and Onion into a smooth paste. 

Transfer the blended Tomato into a saucepan and place on a medium heat to simmer. Cook for about 30 minutes or until you have a thick double cream consistency.

Once cooled down, transfer the mixture into a container with a lid and use it when a recipe requires it.

STEAMED LAMB

Blend the Ginger. Onion, Aniseed and Carom seeds into a smooth paste.

Marinade the Lamb pieces for a minimum of 3 hours.

Transfer the meat into a saucepan and place on a medium to low heat. 

Cook on a low heat for an hour and use when a recipe requires it. 

Watch the full recipe on how to make this stew below;

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All recipes, photos and videos are by the owner of this blog.