If you're looking for a low-calorie vegetable to add to your diet, look no further than okra. One cup of cooked okra with added fat contains only 81 calories. And the best part? Okra is packed with nutrients and health benefits, making it a smart choice for your overall health.

Okra is a great source of fiber, as well as vitamins and minerals such as vitamin C, vitamin K, folate, and potassium. It also contains antioxidants and anti-inflammatory compounds that can help reduce your risk of chronic diseases such as heart disease and diabetes.

In this article, we'll explore different ways to cook okra with added fat, as well as its common culinary uses, tips for buying and storing, and even some delicious recipes to try out.

The Nutritional Value of Okra

Okra is a low-calorie vegetable that is packed with nutrients. One cup of cooked okra with added fat contains only 81 calories, but provides a variety of essential vitamins and minerals. Okra is an excellent source of fiber, which can help promote digestive health and regularity. It also contains vitamin C, which supports immune function, as well as vitamin K, which is important for bone health. Other vitamins found in okra include folate, which is important for cell growth and development, and potassium, which is essential for heart and muscle function. Additionally, okra contains antioxidants and anti-inflammatory compounds that can help reduce your risk of chronic diseases such as heart disease and diabetes.

Ways to Cook Okra with Fat

While okra can be enjoyed in a variety of ways, cooking it with added fat can help enhance its flavor and texture. Here are some ways to cook okra with healthy fats: - Sautéed: Heat a tablespoon of olive oil or coconut oil in a skillet over medium-high heat. Add sliced okra and cook for 5-7 minutes, stirring occasionally, until tender and lightly browned. - Roasted: Preheat your oven to 400°F. Toss sliced okra with a tablespoon of avocado oil or melted coconut oil, and spread in a single layer on a baking sheet. Roast for 20-25 minutes, or until tender and lightly charred.

Health Benefits of Eating Okra

In addition to its nutritional value, okra has a variety of health benefits that make it a smart choice for your overall health. - Anti-inflammatory: Okra contains anti-inflammatory compounds that can help reduce inflammation throughout your body, which is linked to chronic diseases such as heart disease, diabetes, and cancer. - Digestive health: The fiber in okra can promote digestive health and regularity, as well as feeding the beneficial bacteria in your gut. This can help improve your overall gut health and reduce your risk of digestive issues such as constipation, bloating, and diarrhea.

Okra as a Low-Calorie Food

If you're trying to watch your calorie intake, okra is an excellent choice. One cup of cooked okra with added fat contains only 81 calories, making it a great option for those on a calorie-restricted diet. - High fiber: Okra is also high in fiber, which can help fill you up and promote feelings of fullness, helping you eat less overall. - Satisfying: The combination of fiber and protein in okra can help keep you satisfied and prevent cravings, which can be helpful for weight loss.

Common Culinary Uses for Okra

In addition to being a healthy vegetable, okra has a variety of culinary uses that make it a versatile ingredient in many dishes. - Soups and stews: Okra is a common ingredient in many soups and stews, adding flavor and texture to the dish. - Stir-fries: Sliced okra can be added to stir-fries for a crunchy and nutritious addition.

Tips for Buying and Storing Okra

When buying okra, look for pods that are firm and bright green, without any blemishes or brown spots. You can store okra in the refrigerator for up to a week. - Wash before using: Rinse the okra pods under cool water before using them. - Use quickly: Okra is best used within a few days of buying it, as it can become slimy if stored for too long.

Flavor Combinations with Okra

Okra has a mild flavor that pairs well with a variety of other ingredients. Here are some flavor combinations to try: - Spices: Okra goes well with spicy seasonings such as cumin, coriander, and chili powder. - Lemon and garlic: Sautéed okra with garlic and a squeeze of lemon juice is a simple yet flavorful combination.

Recipes Featuring Cooked Okra

Looking for inspiration on how to use cooked okra? Here are some recipes to try: - Okra and Tomato Curry: This vegan curry is packed with flavor, featuring tender okra and juicy tomatoes in a fragrant blend of Indian spices. - Cajun-Style Shrimp and Okra: This spicy Cajun dish features plump shrimp and tender okra in a tomato-based sauce, all served over rice.

Different Types of Okra

Okra comes in several different varieties, each with its own unique characteristics. - Clemson Spineless: This is the most common variety of okra, with smooth green pods that are easy to slice and cook. - Red Burgundy: This variety has deep red pods that turn green when cooked, and a delicate and sweet flavor.

Possible Side Effects of Consuming Okra

While okra is generally considered safe for most people, there are some potential side effects to be aware of. - Gas and bloating: Okra is high in fiber, which can cause gas and bloating in some people. - Allergic reaction: Some people may be allergic to okra, which can cause symptoms such as hives, itching, and difficulty breathing.