11th fia fia cooking--Lady's Finger(13/04/2012)

 <<<To Eat is To Be Healthy>>>   13/04/2012

TODAY SPECIAL: Changeable Lady’s Finger  (10 Servings)

1. Lady’s Finger Roll

PLACE: Niutao Maneapa

RECIPE 

Ingredient	Condiment
200g Okra	Salt
500g Pork	Black pepper
1 apple	Sugar
2 cloves of garlic	Soy sauce
Cool water	Corn flour

 

photo by Tracy

photo by Lader

 

 

 

 

photo by Lader

photo by Lader

         DIRECTION:

1.     Slice the pork, and marinate with some garlic, 1 teaspoon of black pepper, 1 teaspoon of sugar, grated apple, and 1 tablespoon of soy sauce for 20-30 minutes. (Marinating over night will be better.)

P.S The apple and paw paw could make the meat softer.

2.     Wash and scrub the skin of okras gently.

3.     Cut the pedicles of okras.

4.     Boil the okras for 10 seconds, and put them into cool water to keep them crunchy.

5.     Fold the pork with the okras. (Wrap the pork rolls.)

6.     Roast or fry the pork rolls until the color become golden brown. 

 

2. Lady’s Finger Salad

RECIPE

Ingredient	Condiment
200 kg Okra	Salt
3 cloves of garlic	Sugar
Chili	Vinegar
Ginger	Soy sauce
	Corn flour

photo by Tracy

  DIRECTION:

1.     Wash and scrub the skin of okras gently.

2.     Cut the pedicles of okras.

3.     Boil the okras for 3-5 minutes, and put them into cool water to keep them crunchy.

4.     Make the dressing:

·      Chop the garlic and ginger finely, and slice the chili.

·      Mix 1 ½ tablespoon of soy sauce, 1 ½ tablespoon of vinegar, and ½ tablespoon of sugar, boil the sauce with all the spices, and add some corn flour to make it sticky. 

5.     Pour the sauce on the top of the okras before serving.

 

3. Crisp Lady’s Finger

RECIPE 

Ingredient	Condiment
200 kg Okra	Salt
2 cloves of garlic	Wasabi
½ Radish	Black pepper
Egg	Soy sauce
Water	Flour
	Baking powder
	Sugar

 

photo by Tracy

DIRECTION:

1.     Wash and scrub the skin of okras gently.

2.     Cut the pedicles of okras.

3.     Add 1 bowl of flour, 2/3 bowl of water, some salt, and 1 egg to stir till it become batter .

4.     Make the dip or spice:

A.

·      Grate the radish and garlic.

·      Mix 1 ½ tablespoon of soy sauce, and ½ tablespoon of sugar.

·      When tasting time, add the radish paste, garlic, wasabi into the soy sauce to taste.

B.   Mix some black pepper and salt.

5.     Dip the okras in the batter, and then drop them into the hot oil.

6.     Deep-fry the okras with temperature of 150-180°C for 3-5 minutes.

7.     Sift the deep-fry okras and put all the spices and sauce aside before serving.

 

Benefits Of Okra

The versatile vegetable called okra is characterized by green color, elongated and tapering ridged pods (infused with double row of seeds) and slimy texture when cut open. It was discovered 3500 years ago in Ethiopia, though later it transcended to North America through slave trade and then to Europe, Asia and South and Central America. Early Egyptians are known to have loved its taste. Okra has several heath benefits, as it is rich in vitamin A, thiamin, vitamin B6, vitamin C, folic acid, riboflavin, calcium, zinc and dietary fiber. It is also enriched with amino acids, with the likes of tryptophan, cystine and other sulfur amino acids. Read through the following lines to know more about the nutrition and health benefits of okra, while exploring its nutritional value.

Nutrition & Health Benefits Of Eating Okra

1.    Okra is recommended for pregnant women, as it is rich in folic acid, which is essential in the neural tube formation of the fetus between the 4^th and 12^th week of pregnancy.

2.    The mucilage and fiber found in okra helps adjust blood sugar by regulating its absorption in the small intestine.

3.    The fiber present in the vegetable helps in maintaining the health of the

           gastro-intestinal tract.

4.    It helps absorb water and traps excess cholesterol, metabolic toxins and surplus bile in its mucilage, slipping it out through the stool.

5.    Okra is the ideal vegetable for weight loss and is a storehouse of health benefits, provided it is cooked over low flame to retain its properties.

6.    The vegetable is completely non-toxic, non-habit forming, has no adverse side effects, is full of nutrients, and is economically within reach of most individuals.

7.    The sodium content of okra is quite high. This is the reason why it is made into tablets, for replenishing sodium deficiency in the body. These tablets are also good for stomach ulcers.

8.    It contains a vegetable mucin that is soothing to the irritated membranes of the intestinal tract.

9.    Okra proves beneficial in normalizing blood sugar and cholesterol level in the human body.

10. The vegetable is good for asthma. The vitamin C present in it is an antioxidant and anti-inflammatory, helping curtail the development of asthma symptoms.

     11. Okra is good for atherosclerosis, and it is also believed to protect some forms of  
           cancer expansion, especially colorectal cancer.

     12.Some researches have shown that eating okra lowers the risk of cataracts.

     13.Okra is good for preventing diabetes and protects from skin ailments like pimples and acne.