Okra: “Hey lady, would you give me a finger?”
By Klarke Allen
So tell me about yourself!
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I am low in sodium, saturated fat, and cholesterol. A very good source of dietary fiber, I contain
healthy amounts of protein, riboflavin, zinc, copper, and iron. My pods are where I get my nutrients! So
if you want spot on vision, you will find my source of Vitamin A “A tremendous” help!
Moms and dads love me because I am an excellent source of anti-oxidant vitamin, vitamin-C. That
means I have superpowers that will helps the body develop immunity against infectious diseases so you
don’t get sick!
I am also a low energy dense food. You can eat a larger amount and consume fewer calories.
Nutrient Profile: Macronutrients
1: Macronutrients-http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2497/2
Nutrient Profile: Micronutrients
2: Micronutrients-http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2497/2
From the
Garden…
Let me Grow!
I should be grown in a warm
climate, or at least 3 to 4
weeks before the last spring
frost date. I also grow big and
tall, so you should space out the
rows to 4 feet to allow ample
room. I produce pretty flowers, so I am wonderful to look at during the summer. My first harvest will be ready
about 2 months after planting; at that time, I should be at least 2
to 3 inches long. My pod is the portion that you will harvest and
use to cook.
3: Raw Okra-http://www.neurophys.wisc.edu/ravi/okra/pictures/Aug200526_018b.JPG
To the Kitchen Table!
Prep and Cook!
Wash my pods thoroughly in cold water to remove excess dirt,
dust, and soil. You can clip off the tip of my stem and the bottom
if desired. The rest of me you can chop or slice
4: http://www.neurophys.wisc.edu/ravi/okra/pictures/Aug200526_016b.JPG
however
you would like! I can be
served cooked,
steamed, sautéed,
broiled, and fried. I am
usually used to make
delicious gumbo!
5:
http://www.neurophys.wisc.edu/ravi/okra/pictures/Ju
l200507_026b.JPG
6:
http://www.neurophys.wisc.edu/ravi/okra/pictures/Jul2
00506_050b.JPG
The Food Report:
You should consider adding me to your diet because like most fruits and veggies, I carry
phytochemicals that have been proven useful to your body. My phytochemicals can be grouped
as Carotenoid; which are your red, orange, or green fruits and veggies. I am a source of beta
carotene which works as an antioxidant and improves immune response. I also contain lutein and
zeaxanthin which may reduce cancer cell growth. For information about me, you can check my
food facts at these sources used in the report!
1. Planting and Growth
The Almanac- http://www.almanac.com/plant/okra
2. Prep and Cooking
Nutrition and You- http://www.nutrition-and-you.com/okra.html
The Almanac (Recipes)- http://www.almanac.com/plant/okra
3. Nutrients
Self-Nutrition Data- http://nutritiondata.self.com/facts/vegetables-and-vegetableproducts/2497/2
Livestrong- http://www.livestrong.com/article/371351-okra-nutrition-information/
4. Photos
All photos were taken from http://www.neurophys.wisc.edu/ravi/okra/pictures/
Recipes
1. Smokey Chipotle Gumbo Stew
2. Jambalaya Soup
3. Aunt Clara’s Shrimp Gumbo