5 recipes with okra to boost your vitamins fight cancer and diabetes

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Jun 12 2017 - 9:23pm

Okra vegetable offers many health benefits because its is packed with vitamin A, C and K. It has also been scientifically proven to fight cancer and diabetes. So, here are 5 delicious recipes with okra!

5 recipes with okra to boost your vitamins fight cancer and diabetes

Okra vegetable, because of its wealth of nutritious contents, and its high content of vitamins A, C and K has been tested in vitro against breast cancer cells, and in vivo on diabetic rats. The results of continuous studies have been reported to be consistent, confirming that Okra’s compound pectin is able to kill breast cancer cells, and okra’s ethanolic extract is able to inhibit cholesterol absorption and subsequently decrease the level of lipid and fat in the blood, plus reduces blood glucose levels, making it a natural anti-diabetic vegetable.

So, here are 5 recipes with okra to boost your vitamins fight cancer and diabetes

1) Chicken Okra

Ingredients

1 pound boneless chicken
2- 4 tablespoons canola oil
½-1 small Jalapeno peppers finely diced
2 teaspoons garlic, minced
1 bay leaf
½ medium onion, chopped
1 teaspoon smoked paprika.
1 tablespoon fresh thyme
½ medium bell pepper, chopped
1 12 oouce can corn rinsed and drained
2 large tomatoes, chopped
2 cups fresh or frozen sliced okra
½ teaspoon cayenne pepper
2 tablespoons sliced green onions
2 cups or more chicken broth or water
Minced fresh parsley
Salt to taste
Hot cooked rice

Method

Cut chicken into bite size pieces, and then season with creole spices or salt. Heat a saucepan with about 1 tablespoon of oil.

Add chicken and sauté for about 5 minutes or more. Remove and set aside on a plate Throw in onions, garlic, jalapeno, bay leaf, thyme and paprika, add 2 tablespoon oil or as need, then sauté for about 2 -3 minutes.

Then add tomatoes, cayenne, corn, bell pepper cayenne pepper chicken and paprika, cook for about 5 minutes.

Stir in okra, green onions, add broth, salt and cook for about 5 minutes or more. Stirring occasional, depending on how you like the texture of your vegetables, the longer you cook the less crunchy the veggie will be. Adjust broth and seasonings to taste

Serve with my rice and corn bread

2) Caruru ( typical Brazilian Okra dish)

Ingredients

2 tablespoons olive oil
2 pounds small okra pods, topped, tailed, and cut into small pieces
Salt and freshly ground black pepper
3 tablespoons ground dried shrimp (see Note 1)
1 pound jumbo shrimp, peeled and deveined or 1 cup of Tofu cut in strips
1/3 cup roasted peanuts
2 tablespoons dende oil (see Note 2)
1 medium onion, very finely chopped
2 cloves garlic, minced
1 teaspoon red chile flakes
3/4 cup water
1 bunch cilantro, leaves only, finely chopped
Dash of tabasco
Cooked white rice, for serving
1 red bell pepper, stemmed, seeded, and cut into fine julienne for garnish
Whole sprigs of cilantro, for garnish
Wedges of lemon, for serving

Method

In a medium heavy skillet, heat the olive oil over high heat. Add the okra and toss constantly until seared and golden, about 2 minutes. Remove from the heat, season to taste with salt and pepper and set aside.

In the bowl of a food processor, combine the ground dried shrimp with the fresh shrimp and peanuts. Pulse, scraping down the sides of the bowl as necessary, until the mixture forms a chunky paste.

In a large, heavy skillet heat the Dende oil over medium heat. Add the onion, garlic and chile flakes and cook, stirring frequently, for 2 to 3 minutes, until golden. Add the shrimp paste, 1/2 teaspoon salt, and 1/4 teaspoon pepper and stir to mix. Pour in the water and bring to a simmer. Reduce the heat to low and simmer the Caruru gently for 30 minutes, stirring occasionally.

The mixture will be quite thick. Stir in the reserved okra, cilantro and tabasco and cook for 2 minutes more, until the okra is heated through. Serve over white rice, garnished with the cooked jumbo shrimp, red pepper julienne, cilantro sprigs and lemon wedges.

3) Okra with Tomatoes

ingredients

4 garlic cloves
3 tablespoons olive oil
4 cups okra (halved lengthwise)
1 pint halved cherry tomatoes
1 small onion (cut into wedges);

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method

Saute smashed garlic cloves in olive oil over medium heat until golden. Add okra and onion, season with salt and pepper and cook until the okra is tender and bright, 10 to 12 minutes.
Add cherry tomatoes; cook until just bursting, 3 minutes. Finish with a splash of cider vinegar.

4) Indian Crispy okra

1/2 kg okra
1/2 cup of flour
1/2 tsp turmeric powder
1/2 tsp red chilli powder
1 tsp carom seeds
4 tsp chaat masala
salt to taste
juice of 1 lime
Vegetable or sunflower cooking oil for deep frying

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