OKRA IN BRINE

OKRA IN BRINE (ladies' fingers, bamia)

Tender Baby Okra goes well with tomatoes, onions and peppers. Also referred to as "Bamia";

Okra contains both soluble and insoluble fiber, as well as vitamins A and C, folic acid, calcium, iron, potassium and magnesium. A few okra plants supply enough okra for the average size family to eat fresh. With a shelf life of two to three days, preservation becomes necessary if you have an overabundance or want to store it for the off season.

Okra, also known as "lady's finger", or "bamia" is one of the popular nutritious vegetables of North-East African origin. The pods usually gathered while they are green, tender, and at immature stage. The plant is cultivated throughout the tropical and warm temperate regions around the world for their fibrous fruits or "pods." Bamia grows best in well-drained and manure rich soil.

Botanically, okra is a perennial flowering plant belongs to the Malvaceae (mallows) family, and named scientifically as Abelmoschus esculentus.

Health benefits of Okra

• The bamia pods are among the very low calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.


• The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation condition.


• The pods compose healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.


• Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.


• The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps human body develop immunity against infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals.


• They are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.


• The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.

Ingredients: Okra (55%), water, salt, citric acid

Manufacturer: P&B Foods Ltd, Indija

Net weight: 400g