Looking at the development process of okra fire, I think that to a great extent, okra rose by speculation. If you look at the essence from the outside, it is actually a green vegetable.
The true nutritional value of okra: As okra is a vegetable, it contains the unique nutritional characteristics of vegetables:
Okra contains more vitamin A and carotene, which helps to protect our eyes and prevent vision loss.
The content of vitamin C is also high, which can improve human immunity, and beauty beauty can make skin delicate.
The tender pods of okra contain a viscous juice composed of pectin, galactomannan and Arabic gum, which is also good for the stomach if eaten regularly.
The above are the nutritional components and values that okra can prove.
The best way to eat okra: Because okra is on the market in large quantities, there are many ways to eat it, such as frying, frying, etc. Everything is suitable and very delicious. Since it can be fried and boiled, it is inevitable to blanch or overheat, which will inevitably lead to a large loss of nutritional value. I think there are too many nutrients and utilization value of okra, so we should try to reduce its heating time when cooking to avoid excessive loss of nutrients, so I think the best way to eat okra is to make soup.
Gumbo soup is relatively simple, and it can be directly cut into small pieces after cleaning. It is a good practice to learn from the practice of tomato and egg soup: cook the soup, thicken it and throw the egg liquid, so that the nutrition can be completely retained in the soup. This soup is delicious and nutritious. Now it's time for me to share the recipe of this delicious gumbo soup. I hope the subject can refer to it.
~ Gumbo Egg Soup ~ Raw materials and seasonings:
Okra, tomato, dried seaweed, pepper, potato starch, coriander powder, sesame oil, water fungus, onion, salt, chicken essence.
Start cooking:
Step 1: Primary processing of raw materials. 100g okra is soaked in light salt water for about 10 minute, then the surface fluff is gently rubbed off with both hands, and then it is taken out and drained. Put the okra on the chopping block, cut off the fruit stalks, and slice the rest with a knife.
One tomato, cut a small cross at the top, then pour in hot water, scald for about three minutes, peel and dice the pulp for later use.
Soak 20g of dry rice in hot water for 5 minutes. Beat 1 egg into a bowl and mix well. Chopped green onion 10g. 30g shredded auricularia auricula. Put 30 grams of potato starch into a bowl and add water. Don't slack off. 5 grams of coriander.
Step 2: Formal production. Wash the pan and heat it. First, pour in 15g peanut oil, then add chopped green onion and stir-fry over low heat. Then pour in diced tomatoes and stir-fry slowly until thick. Pour 1500g water directly, and bring the pot to a boil. At this time, laver and shredded auricularia can be added, and then appropriate amount of salt, chicken essence10g and pepper15g can be added for seasoning.
When the soup is boiled, pour in small pieces of okra. When the pot is boiled again, mix the potato starch and water in the bowl evenly and pour it into the soup to thicken. When the soup thickens, pour in the egg mixture. At this time, you can gently stir the noodle soup with a spoon to make the plumeria float. After the pot is boiled again, it can be served. Sprinkle with coriander powder and pour a few drops of sesame oil into the noodle soup.
~ tips for making okra egg soup ~ 1. There is a clever way to choose okra: it is best to choose tender when eating.
1. Choose the bright green okra, and the dark green one is older.
② The selection of okra with the length controlled within 10 cm is also very tender.
3. Squeeze the epidermis of okra with fingernails, and the traces are easy to pick out and very tender.
2. When cleaning okra, you can add a little salt to the water to remove pesticide residues on the surface.
Pepper must be boiled in water before it is put into the pot. If you put it directly, it will form acne and affect eating. You can put salt, pepper and chicken essence together in a spoon, add a little water and stir well, then put it in a pot.
When the okra is in the pot, the soup must be cooked, so that the color of the okra is green.
5. The cut okra is very small and thin, so you don't need to cook it for a long time when you put it in the pot, just blanch it a little.
6. The thickening degree of thickening can be adjusted according to your own preferences. Pay attention to three points when thickening:
(1) When thickening, you must also cook it, so that the raw flour will gelatinize as soon as it is poured in, and the thickening will be bright. If it is not cooked, the soup is black.
(2) Before thickening, water and corn starch are mixed before entering.
(3) Although the pot should be boiled before cooking, the fire should not be too big. If the fire is too big and the raw flour is too thick, it is easy to form starch bumps. The correct way is to change the soup into a medium-small fire after cooking, and then turn on the fire after cooking.
7. It is best to use raw flour for thickening, that is, potato starch. Thickening with potato starch is not only sticky, but also has high brightness. If there is no raw flour, you can use corn starch instead, but the amount of corn starch is more than potato starch.
8. If you like to drink noodle soup, you can also change the raw flour into homemade dough bumps. The specific operation is as follows (one dose): add an egg to the pot and beat it evenly, then add a lot of flour, and disperse it quickly with chopsticks to make a uniform lump (it is best to wrap the egg liquid evenly with flour, leaving no powder in the pot).
9. Pay attention to four points when throwing egg liquid:
1. Eggs should be broken up in advance, but don't slack off. Just mix the egg white and yolk evenly, and don't beat them often.
(2) when throwing egg liquid, be sure to wait for the simmered soup to boil before throwing it in. If the soup doesn't boil, the egg liquid will easily sink and stick to the bottom of the pot, causing the pot to paste.
The so-called egg liquid is to pour the egg liquid on the noodle soup (not pour it in), which can make the plumeria bigger and thinner.
4. After putting in the egg liquid, you need to gently stir the noodle soup, but you can't stir it, and you have to wait for the egg slices to float slowly.
10. The sesame oil and coriander in the soup must wait until they are served. When the temperature exceeds 80 degrees, the aroma components of sesame oil and coriander are easy to volatilize.
As a fashionable green vegetable, okra has many nutritional values, so when you eat it, you should choose a cooking method that can retain the nutritional components to the greatest extent. I think okra is a good soup, which not only retains nutrition but also tastes delicious. Interested friends come and try it.
My hometown is the main producing area of okra, and all the surrounding villages grow okra. During the harvest season, vehicles are purchased and shipped abroad every day. It is said that most of the okra in Beijing Xinfadi market is shipped from our hometown.
This kind of food is naturally eaten at home. I feel that there are two main ways to eat okra, one is fried okra meat, and the other is cold.
The juice of okra is quite sticky. The taste is smooth and delicious. If cooked with shredded pork, it's really delicious.
Okra is good when fried, but better when it is cold. Cut the okra into strips, then soak it in boiling hot water. Don't burn it. Take it out and stir it in cold water. It will be more brittle. Then add auricularia auricula, shrimp skin, Weidamei, sesame oil and appropriate amount of iodized salt, and stir well. It tastes great!
Contributed by: Dong Qingdao.
How high is the nutritional value of okra? In the 2008 Beijing Olympic Games, okra was listed as an essential vegetable in the diet of national athletes in China. Look at the dining choices of athletes from all over the world and you will know how high the nutritional value of okra is!
In China, okra was first widely recognized in Taiwan Province Province, China, and was introduced to China in the early 1990s, and began to be recognized by everyone. The tender pod fruit of okra is full of mucilage and rich in nutrients such as protein, free amino acids, unsaturated fatty acids, vitamins, flavonoids, polysaccharides and pectin. It has rich nutritional value in vegetables. In Japan and the United States, okra is called "green ginseng" and "plant gold". Not only that, it is also an indispensable vegetable for athletes in many European countries (such as the United States, Britain and France) in training and competition. It can be seen that eating okra often has potential beneficial effects on the body, which can not only enhance the physique and immunity, but also meet the nutritional needs of the human body for protein, vitamins and minerals.
1. Helps digestion and protects stomach health. The tender pods of okra contain a lot of mucilage substances, mainly pectin and viscous glycoprotein. Viscous glycoprotein can form a protective barrier of gastrointestinal tract and contribute to food digestion. Long-term consumption can improve gastric ulcer to some extent. Pectin is a soluble dietary fiber, which can help the excretion of toxins in the body, reduce the excessive accumulation of toxins in the body and help digestion.
2, enhance physical fitness, improve the body's resistance and immunity. The fresh and tender fruit of okra is rich in zinc, which is the active substance of many enzymes in human body. If zinc is deficient, it will easily lead to the decline of human immune function, which is also one of the reasons for children's repeated respiratory infections; The tender pod fruit of okra is also rich in various amino acids needed by human body, especially histidine and arginine, which can meet the needs of normal physiological functions of the elderly and infants. Flavonoids are natural active ingredients, which have antioxidant effect and improve immunity.
3. Reduce blood fat and protect the liver. Studies have shown that Abelmoschus esculentus extract has the ability to bind cholic acid, which can reduce the absorption of cholic acid back to blood and promote the decomposition of cholesterol into cholic acid in the body, thus reducing the blood lipid level and protecting the liver.
4. Protect your eyesight. The tender pods of okra are rich in vitamins (vitamin C, vitamin A, vitamin B 1 and B2), which can protect the retina, improve vision and prevent cataracts.
What is the best way to eat? 1, choose fresh okra.
Okra has high water content, thin skin and is sensitive to temperature. May-September is the harvest season every year, and now vegetables are in season. The okra bought that day should be the freshest on that day. If the storage period is too long, it will lose a lot of water and nutrition, and even become moldy, and it will lose its edible value after more than 4-5 days.
2. Cook
Okra takes 3 -5 minutes to cook. If okra is not fully cooked, it tastes astringent and hard. It needs to be cooked thoroughly to reflect the delicious taste of fresh and tender fruit of okra, but it can't be cooked for too long and it is easy to get old. You can choose okra stewed tofu, garlic okra stewed soup, okra stewed soup and other methods.
Some people didn't know what okra was, so they mentioned it. In fact, it is also a kind of vegetable. Okra is nutritious and looks like pepper. How do you usually eat okra? What are the benefits of eating okra to your health? Let's get to know each other.
Okra is known as the "king of vegetables". Its tender pods are fresh and tender, and contain sticky substances composed of pectin and polysaccharide, which makes okra have special flavor and smooth taste. Generally, it can be fried, made into soup, pickled, canned and so on. Besides fresh and tender fruit, its leaves, buds and flowers are also edible!
Although okra has high nutritional value, few people like it as much as other health care ingredients. First of all, okra tastes a little strange. When you chew slowly, you will have a faint blue taste. The most important thing is that okra is sticky, and few people can accept the taste of okra. In fact, it's not that okra is not delicious, but that your cooking method is wrong. Let's take a look at the best way to eat okra with Ruth!
-Stir-fried okra with garlic-
Required ingredients
Appropriate amount of okra, 3 cloves of garlic, appropriate amount of edible salt, oyster sauce 1 tablespoon, 2 tablespoons of soy sauce, half a tablespoon of sugar and starch 1 tablespoon.
Cooking steps
Step 1: Choose fresh okra. Most of them that are too long and thick will look old. Let's gently break the sharp part of okra with our fingers. Generally, it is soft and tender. Be careful not to break it with too much force. Add 2 tablespoons of edible salt and gently knead, then soak for 5 minutes and take it out.
Step 2: put a proper amount of water into the pot, add 1 tablespoon salt after the water boils, then add okra to blanch until it no longer grows, and add a few drops of cooking oil. Many people will cut okra at this time. In fact, I have cut it before, but this way is not right, which will lead to a large loss of nutrients in okra.
Step 3: Soak the blanched okra in cold water quickly, so as to ensure the crisp taste of the okra. Okra can be boiled in water or purified water.
Step 4: Then cut off the stem of the okra and cut it into smaller pieces. In fact, it is ok to cut it, but it will be easier to taste when it is cut.
Step 5: Put an appropriate amount of cooking oil into the pot and heat it with low fire. The amount of cooking oil will increase or decrease according to the amount of okra.
Step 6: Add the minced garlic and stir-fry until the minced garlic turns golden brown. The fire must not be too big, but the minced garlic burns easily.
Step 7: Then add sugar, soy sauce and oil consumption, add the prepared water starch, boil and collect the juice until the soup is thick. If you can't grasp the proportion of sugar, you can put a little before you taste it. Just a little sugar, not too much.
Step 8: Put the cut okra into a clean plate. Then pour the soup on it.
skill
1: Okra is rich in nutrition. The simpler you eat, the better, so as to ensure that nutrition will not be lost.
2. Before frying the okra, not only blanch it, but also blanch the whole okra, which can effectively reduce the stickiness of the taste, but you can't blanch it, otherwise the nutrition in the okra will be lost. The okra made in this way is not sticky, nutritious, healthy, fresh and refreshing!
3: Okra is good, but don't overdo it. Especially when feeding your baby, you should pay more attention, because okra is cold and rich in pectin, which has a certain laxative effect. If the baby eats too much, it may lead to diarrhea. If the baby eats too much, it is recommended to eat 1-2 okra every day.
4. If the okra is not planted by yourself, it is recommended to soak it for more than five minutes, because the products on the street are generally treated with pesticides.
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A plate of super nutritious and delicious garlic okra is ready. It tastes crisp and juicy, smooth but not greasy, and has its own unique flavor. The more you eat, the more you love it.
How high is the nutritional value of okra? Okra is a vegetable originated in tropical and subtropical regions, which was introduced to China in the early 20th century. Okra is indeed a kind of nutritious vegetable, but it is not the "king of hundreds of vegetables since ancient times" as mentioned in some articles. After all, it has only been planted in China for twenty or thirty years, so the "okra" recorded in ancient books is not okra, but some autumn wild vegetables called "sunflower" in ancient times.
Compared with other vegetables, okra contains more soluble dietary fiber (about 4%), which helps to lose weight and defecate. Because our body lacks enzymes to decompose and absorb these dietary fibers, when we eat okra, these substances cannot be digested and absorbed after eating, but they can promote gastrointestinal peristalsis.
In terms of micronutrients, every100g of okra contains 45 mg of calcium, 29 mg of magnesium, 65 mg of phosphorus and 95 mg of potassium, and a small amount of iron, manganese and zinc, with a good proportion of minerals, which can be said to be among the best among many vegetables. On the vitamin level, okra can only be regarded as quite satisfactory, containing a small amount of vitamin A, vitamin C and vitamin E, and a little bit of nicotinic acid and other substances.
Therefore, the nutrition of okra is still very good, which deserves to be included in the list of vegetables that we often eat in our daily life.
It is easy for us to mistake these mucus for some kind of "colloid". After all, it is sticky, but in fact, these mucus are all polysaccharide compounds, which are simply what we often call "soluble dietary fiber".
Although these mucilages look a bit like glue, we don't effectively digest and absorb the enzymes and other substances needed by them, so these mucilages in okra will not be digested and absorbed after eating, but will absorb water and expand, promote gastrointestinal peristalsis and assist defecation. Moreover, these soluble fibers can slow down our absorption of fat and cholesterol to a certain extent, and can also prolong satiety, so for friends who want to lose weight, okra is a good choice among vegetables.
How should okra be eaten? Although okra has not appeared in our diet for a long time, there are many delicious ways. Here are two ways to share: one is simple, the other is complex, and the other is vegetarian.
Method 2: Shrimp stuffed with okra.
At first glance, the color is light green with no spots. If the green is too dark, it may be a little old. If it starts to yellow, it may be stored for too long.
Second, look at the fluff: Although the fluff on the surface of okra should be removed during cooking, the sounder the fluff, the better. Because with the transportation and turning, the fluff on the okra will slowly lose. If there is not much fluff on an okra, it means it is not fresh.
Third, look at the size: the bigger the okra, the better, because the bigger it is, the older it may be and the taste is very rough. Generally speaking, we suggest that it is better to choose a piece about 6 cm, and the longest piece should not exceed 10 cm.
Friends who are interested in food, healthy diet and food anecdotes can pay attention to and like it, and share interesting and useful related content together in the future! First, the nutritional value of okra
Okra originated in India and has been introduced and cultivated in Hebei, Shandong, Jiangsu, Zhejiang, Hunan, Hubei, Yunnan, Guangdong and other provinces in China. Its growth cycle is short and it is called broomcorn millet. Its official middle name is Huang Kui Coffee, and its aliases are Vietnamese sesame, croissant and burnt hemp. It belongs to the genus Okra of Malvaceae.
According to the determination, the fresh and tender fruit of okra is rich in nutrition, containing a lot of sticky juice, rich in protein, vitamins, pectin, polysaccharide, dietary fiber, calcium, potassium, iron, zinc, manganese and other nutrients. Known as the king of vegetables, eating it has a good effect on increasing nutrition and health care.
Second, there are various ways to eat okra.
There are usually pickled and fried foods here.
I also saw that some places have methods of making soup and canned food.
I come from the north. I don't produce okra here. I usually buy it in the vegetable market, and the price is more expensive. The tender pods of okra are fresh and tender, contain sticky substances, have unique flavor and smooth taste, and are one of the vegetables that people like to eat.
Hello, I'm Xiao Lei. I'm glad to answer this friend's question. Okra is a vegetable that grows in the south. It is also a very popular vegetarian dish, which is basically loved by men, women and children. Okra contains a kind of mucus, which is said to have the effect of tonifying kidney and strengthening yang, but it is not so exaggerated. There are many other trace elements in it, and long-term consumption will help to enhance human immunity. There are many ways to eat it, such as roasting, steaming and frying. Let me introduce a method of making fried okra!
All the raw materials needed are:
Okra, eggs, soy sauce
1. Wash the prepared okra and cut it into small pieces.
2. Prepare two eggs and beat them into egg liquid for use.
3. Boil the oil in the pot and pour it into the egg liquid for frying. When frying, cut the eggs into small pieces with a spatula and take them out for later use.
4. Add a little vegetable oil to the pot and pour the oil into the cut okra.
5. Stir-fry the okra until it is medium-cooked, and keep it on medium heat for about one minute. Too ripe. It tastes bad. It's not delicious
6. Add the right amount of soy sauce and a little water. Soy sauce is quite fresh, so there is no need to add other seasonings.
7. Finally, pour in the fried eggs, stir well and serve.
Finally, I wish you a happy weekend!
Okra is also a very popular vegetable in recent years. Seven or eight years ago, it was rare in the market. It has sold a lot in recent years, so its name is also famous. To be sure, whether you sell or buy okra, you have the same understanding of the high nutritional value of okra.
What is the nutritional value of okra? Okra, namely okra and croissant, contains 91.2g of water, 25 kcal of energy,1.8g of protein, 0.2g of fat, 6.2g of hydrophobic compound,1.8g of dietary fiber, 20 micrograms of vitamins, 238 micrograms of carotene and 0.06mg of thiamine. Calcium 10 1 mg, phosphorus 4 1 mg, potassium 19 mg, sodium 8.7 mg, magnesium 38 mg, iron 0.2 mg, zinc 0.24 mg, selenium 0.54 μ g, copper 0.03 mg and manganese 0./kloc.
As can be seen from the above, the content of calcium in okra is particularly rich, which is about to catch up with the content of milk, but the absorption rate is lower than that of milk. In addition, there are dietary fiber, pectin, mucus and galactan. It has the function of invigorating stomach and helping digestion.
Vitamin A and mucopolysaccharide contained in okra can protect skin and mucosa and improve immunity. Moreover, the energy, fat and sugar content of okra are very low, which is suitable for people who lose weight.
However, many people say that the nutritional value of okra is mythical. For example, eating okra regularly can help yang and improve sexual function. In fact, okra does not have this effect. The ingredients of okra that help yang are not high, such as vitamin A and zinc.
How should okra be eaten? There are many ways to eat okra, such as garlic salad, fried noodles with eggs, salad making, egg okra flipping and so on. The most classic way to eat should be all kinds of cold dishes. Such as garlic okra, honey okra and so on. But remember, okra must be blanched before eating.
Okra is very suitable for people with gastrointestinal dyspepsia and people with three highs.
1, okra contains nutrients such as iron, calcium and sugar, which can prevent anemia symptoms.
2. Gum and arabinan contained in okra can help digestion, improve immunity and protect gastrointestinal function after eating.
3. Okra is also rich in carotene and vitamin A, which can protect the retina and improve vision if eaten regularly.
4. Okra is rich in selenium, which can prevent tumor and cancer.
Rich in nutritional value, so eating okra often can protect the stomach, lower blood sugar, protect the liver and lose weight, and beauty beauty.
Okra is also quite convenient to make. I will share two of my favorite okra dishes, which are simple and delicious.
Recipe 1: white-cut okra
1, prepare okra, garlic, soy sauce and mature vinegar (the ratio to soy sauce is 1: 1.5).
2. Wash the okra, cut off the black part, and mash the garlic for later use.
3. Boil the water. After the okra is cooked, put it in a plate and let it cool.
4. Make sauce, minced garlic, soy sauce and mature vinegar, mix and boil, and pour in okra.
This dish tastes salty and sour. Crispy okra is the main course, which is very delicious.
Menu 2: Braised Okra with Shrimp and Yellow Pepper
1, prepare fresh shrimp, okra, yellow pepper sauce, garlic, ginger slices, soy sauce, oyster sauce, sugar, cooking wine, starch and salt.
2. Remove the shrimp line from the fresh shrimp, cut a knife on the back of the shrimp and marinate it with cooking wine, starch and salt.
3. Chop the ginger and pat the garlic for later use.
4. Wash the okra, cut it diagonally with a knife and blanch it for later use.
5. After the oil pan is heated, add ginger and garlic until fragrant, add fresh shrimp and stir fry, and add okra, yellow pepper sauce, soy sauce, oyster sauce and a little water.
It will be cooked in about 6 or 8 minutes.
This dish has yellow pepper sauce, which is slightly spicy, but yellow pepper brings out the sweetness of shrimp and the refreshing taste of okra, so it is not greasy to eat more.
Okra, a vegetable that many people like, has a unique taste, is rich in mucus, tender and crisp, and often appears in cold dishes on the table. The origin of okra is India. After the introduction of okra planting technology, it is now planted in many areas of China. Twenty years ago, many friends were not very familiar with okra because there were not many products sold in the vegetable market. But now it is basically a household name, and people often eat okra, because more statements about the health benefits of okra spread to every household. What is the nutritional value of okra?
Okra is not as low in sugar as many vegetables. 100g okra can provide 7~ 1 1g carbohydrate, which is higher than some fruits, so okra is helpful to replenish physical strength and relieve strain. Okra is low in fat and calories, and contains a certain amount of plant protein. The most prominent is its dietary fiber content, 100.
Okra is rich in various minerals, of which 100g can provide 95mg of potassium, 65mg of phosphorus, 45mg of calcium and 29mg of magnesium. These minerals are high in vegetables, especially phosphorus and calcium. Okra has a high proportion of calcium and phosphorus, which is very suitable for vegetables that supplement calcium. In addition, it also contains 0. 1 mg iron, 0.28 mg manganese, 0.23 mg zinc and 0.5 1 microgram selenium. Okra contains a small amount of vitamin C, and is rich in vitamin B and vitamin A. Generally speaking, it is nutritious. Long-term moderate consumption will help to supplement many beneficial ingredients.
The seeds of okra are rich in protein and fat, about 60% of which are unsaturated fatty acids.
When we cut okra, we may find sticky ingredients in it, as well as in some vegetables, such as asparagus, aloe, taro, green onions, leeks, leeks and garlic sprouts, but the gum in okra is particularly rich and it is not easy to wash off after getting started. In fact, these mucus are harmless to human body. The most intuitive effect is that they are sticky and should not fall off. They can adhere to the gastrointestinal mucosa, avoid the damage of irritating food to the gastrointestinal tract, and have the function of protecting the gastrointestinal tract.
These mucilages belong to soluble fibers-pectin, Arabic gum, hydroxymethylcellulose, etc. It also contains a mixture of minerals and vitamins, which can combine fat and cholesterol, inhibit the absorption of more fat and cholesterol, and help control fat; They can also absorb water and expand in a large area, fill the intestinal cavity, promote gastrointestinal peristalsis and help improve constipation; Increasing the volume can increase the residence time of food in the stomach, improve satiety and stabilize postprandial blood sugar, which plays a very important role in human body.
Many materials mentioned that okra has the function of "aphrodisiac", but it may disappoint many friends. Although many materials mentioned that okra can tonify kidney, there is no clear clinical experiment to prove this conclusion. The quality of organs is indeed related to the nutrition obtained in food. Many minerals provided by okra, such as zinc and selenium, have the functions of improving physical fitness and resisting free radicals. It can only be said that it may help improve kidney health, but its zinc content is not prominent. It is best to eat red lean meat and supplement seafood.
My personal favorite is boiled cold salad. Many friends eat it raw, but the raw okra pods are a little tough, have a bad taste, and have a lot of fine hairs scratching their mouths. Okra contains a lot of antioxidants and water-soluble vitamins, which is really not suitable for long-term heating. We can fry, but don't fry. It is not recommended to cook soup or porridge, which will lose a lot of nutrients in okra. Recently, I like a good practice. Okra is easy to cut and stir with egg liquid, which is simple and beautiful, and also increases the nutrition of eggs. The heating time is not long, and the taste is good.