Top 5 Healthy Okra Recipes For Runners

"To eat is a necessity, but to eat intelligently is an art." Many of us have been eating one of the most common vegetable Okra or 'Lady Finger' in our routine diet, but very few of us are aware of the high nutritional and health benefits attached to it.

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With okra’s mouth-watering taste, it has been elementary food in the diet of the sportsperson. It has a mild flavor similar to eggplant but very different texture. Today, we will show you versatile ways of cooking this delicious and healthy vegetable so that we extract its best nutritional value.

Best Of Okra Recipes

  • Orange Balsamic Roasted Okra
  • Grilled Okra and Tomato Skewers
  • Okra and Chickpea Tagine
  • Stewed Okra, Tomatoes and Corn
  • Okra and Rice

#1 Orange Balsamic Roasted Okra

This is fast and easy to cook a recipe with crispy and tangy flavor to it. It shall sooth your taste buds, and the orange texture is a delight to the eyes.

Ingredients

  • 1 pound Okra, cut in half lengthwise
  • One teaspoon olive oil
  • ½ teaspoon sea salt
  • Peel from 1 naval orange and juice from ½ the orange (about ¼ cup)
  • 1½ tablespoons balsamic vinegar
  • One tablespoon honey
  • One small garlic clove, very finely chopped
  • For finishing touch, orange slices, and fresh cracked pepper

How to Cook?

  • Preheat your oven to 450 degrees. Spread parchment paper on the baking tray.
  • Mix the okra with the olive oil and sea salt and spread them out on the prepared baking sheet in a single layer. Roast it for 25 minutes.
  • While the okra is roasting, prepare the glaze. Place a small frying pan on high flame; add the orange peel, orange juice, balsamic vinegar, honey, and garlic.
  • Let the mixture boil rapidly, occasionally whisking, until it has reduced by half, about 5 minutes. If it reduces a little too much, just add another splash of orange juice or water.
  • Remove the okra from the oven, once it is nicely browned and mix it with the orange glaze.
  • Serve the okra with orange slices and a little fresh cracked pepper.

#2 Grilled Okra And Tomato Skewers

Ingredients

  • 24 okra pods, finely cut from top and bottom
  • 2 onions, slice them into 8 parts
  • 16 cherry tomatoes
  • 2 garlic cloves, chopped
  • 4 teaspoons olive oil
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon kosher salt
  • 1 teaspoon water
  • 1/2 teaspoon ground red pepper
  • 1/8 teaspoon sugar
  • Cooking spray

How to Cook?

  • Prepare your home grill.
  • Cut each onion slice into two equal pieces.
  • Place three okra pods, two onion pieces, and two cherry tomatoes alternatively into each skewer.
  • In a small bowl, add olive oil, kosher salt, and the remaining ingredients and stir.
  • Brush this olive oil mixture over the skewers.
  • Coat the grill rack with cooking spray and place the skewers on it.
  • Grill the skewers for 3 minutes on each side or until tender.

#3 Okra & Chickpea Tagine

Ingredients

  • 1 pound fresh okra pods, finely cut stem ends, slice ½-inch pieces
  • 10 branches of fresh cilantro and some more leaves for garnish
  • 1 red bell pepper, finely chopped
  • 1 medium onion, finely chopped
  • 3 plum tomatoes, diced, or 1 cup drained canned diced tomatoes
  • 3 cloves garlic, finely cut
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon ground ginger
  • ½ teaspoon freshly ground pepper
  • ½ cup vegetable stock, or reduced-sodium chicken stock
  • ¾ teaspoon ground cumin
  • 15-ounce canned chickpeas washed
  • ¾ teaspoon salt
  • 1 teaspoon hot sauce

How to Cook?

  • Boil water in a large saucepan. Add okra and cook for two minutes.
  • Place cooked okra in a large bowl of ice water and drain.
  • Thread cilantro sprigs together.
  • Place a tagine dish over a large saucepan on medium-high flame, heat oil in that.
  • Add bell pepper in this, Cook and Stir for 2-5 minutes until soft. Transfer to a bowl.
  • Mix Onion, ginger, garlic, and pepper in the saucepan. Cook and stir for 3 to 6 minutes until onions are soft.
  • Add tomatoes, broth, cumin, tied cilantro sprigs, okra and half of the bell pepper.
  • Cook and stir for 10 to 15 minutes on medium flame; partially covered.
  • When the okra becomes soft, add chickpeas and salt and cook for four minutes.
  • Remove from the stove, discard the cilantro sprigs.
  • Add hot sauce and stir.
  • Garnish with remaining bell peppers and cilantro leaves.

#4 Stewed Okra, Tomatoes and Corn

Ingredients

  • 1 pound cut okra
  • 2 whole kernel corn
  • 1 large onion, chopped
  • 2 stalk(s) celery, chopped
  • 1 medium bell pepper, chopped
  • 4 peeled diced tomatoes
  • 1 Tbsp. bacon grease or butter
  • 1 bay leaf
  • 2 tsp. dried parsley
  • salt, pepper, Cajun seasoning to taste
  • 10 tsp. v-8 juice
  • 2 tsp. dried basil

How to Cook?

  • Take a large saucepan and melt bacon grease.
  • Sauté onion, celery, and bell pepper for about 5 minutes.
  • Add okra, tomatoes, V-8, bay leaf, basil, and parsley, cover the pan. Cook and stir on low flame for 30 minutes.
  • Add corn, and seasonings to taste. Simmer until okra is tender and begins to fall apart.
  • Add meat and cook for another 10 minutes until heated through. (Optional)

#5 Okra And Rice

Ingredients

  • 12 - 15 okras (okras) cut into 2" slices
  • 2 tablespoons green seasoning
  • 2 cups of parboiled rice
  • 1/2 a small onion thinly sliced
  • 4 cloves of garlic
  • 1 cup coconut milk
  • 1 cup water + additional water
  • Black pepper and salt to taste
  • Flavor pepper (optional)
  • 1 tablespoon oil

How to Cook?

  • Heat pan and add oil.
  • Add crushed garlic, okras, and onion to pan.
  • Stir-fry for 5 - 6 minutes until gummy residue from okra disappears.
  • Add green seasoning and stir.
  • Add rice to mixture. Stirring to ensure it is evenly coated and okra is evenly distributed.
  • Add coconut milk and water.
  • Bring mixture to a high boil.
  • Lower heat to a simmer for 20 - 25 until rice is tender.
  • Add additional water if rice is not fully cooked and liquid has reduced.

Okra is a powerhouse of valuable nutrients like Vitamin A, B, C, E and K along with Calcium, iron, magnesium, potassium and Zinc. In addition to this, Okra contains high levels of mucilaginous fiber. Okra is a wonder vegetable with a long list of health benefits. Few of the many benefits of Okra are:

  • Stabilizes blood sugar levels and prevents diabetes
  • For runners, it enhances running capabilities.
  • Low in calorie and high in fiber, Okra combined with workout helps in weight loss
  • Rich fiber content helps in digestion and relieves constipation
  • Lowers Cholesterol and Boosts Immunity.

My aim is to cook recipes, which are not just healthy but also a delight to the taste buds. Food that gives proper nourishment to the athletes boosts their energy levels in the training sessions and helps in rejuvenation in wear and tear later.

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