Okra, Now has the attention of Scientist’s and Savvy Cooking tips!!


Health Benefits of Okra

This beloved Southern U.S. staple, and popular ingredient in Africa, India and the Middle East, contains memorable amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Beta-carotene, fibre, folate, lutein, magnesium, manganese, niacin, (B3), thiamin (B1) and zeaxanthin. Read on for scientific facts and savvy cooking tips.


Okra burst forth from its roots and staked claim on the world at large in recent years because of its delicious, grassy flavor and amazing health benefits including but not limited to;

Anti-cancer properties

Okra’s rich fibre content sweeps hazardous wastes from the intestines and colon and can help combat colon cancer.  Vitamin A, Vitamin C, beta-carotene and lutein are powerful anti-oxidants that fight off cell-damaging free radicals and reduce your risk of developing cancer.


Vitamin C, taken in even low regular doses, has been shown to reduce typical asthmatic symptoms like wheezing in those individuals suffering from the affliction.

Blood health

Magnesium is responsible for the production of healthy red blood cells.

Bone health / teeth health

Vitamin A and Vitamin C build and sustain strong bones and teeth.  Vitamin C plays an important role in repairing bones, cartilage, ligaments and tendons.  Vitamin K stimulates calcium-binding in the bones.


Exciting New Research

touting that this vegetable can assist against diabetes. helps normalise blood sugar levels in the body by slowing down sugar absorption in the blood.

Kidney Disease

Studies have shown that eating okra on a consistent basis can actually stave off the onset of kidney disease.

Skin health

Vitamin C promotes healthy skin and produces collagen.


Anti-oxidant properties

Anti-oxidants Vitamin A, Vitamin C, beta-carotene and lutein are all winning warriors against cell-damaging free radicals and work to maintain healthy, younger-looking, elastic skin, strong, resilient nails and bounce-back hair that is less prone to breakage and split ends.



A one cup serving of okra has a whopping 3.2 grams of fibre, which will keep your stomach feeling full and sated and your mind less likely to crave those empty calories that are detrimental to your diet.  The fibre will also flush out your system more regularly and keep you from feeling bloated.

Nutritional Intake

One cup of okra has a scant 33 calories and is virtually fat-free with a barely worth mentioning 0.1 grams per that same one cup serving.


Okra is available year round, but is at its peak in the summer months.  Okra pods, when chosen, should be bright green in colour.



The favourite in Southern USA, there are a zillion varieties and a healthy option. Add a tasty ancient pseudo grain for a now dish.

OKRA PASSATTA SALSA Flash fry, add garlic, passatta, smoked paprika, fresh lime  & coriander, finish with fresh chopped avocado, serve with your favourite grilled haloumi.

Okra is also an excellent natural thickener for soups, hot pots, sauces  and savoury delights. An awesome gluten free alternative .

Toss with olive oil, cumin and roast in a hot oven like fries sprinkle with sumac, sea salt and service with tahini dressing.

Simple hot grill or wok  with buckwheat flour, salt and chilli ,  serve with a  Parmesan, mustard and lemon style yogurt dressing for a sexy summer snack.

Why not create a Gumbo challenge in your office for enhanced corporate well being and nutrition. Casstronomy has group culinary challenges for your office team in our E course self care for corporates with support from me “Cass” your personalised Chef and wellness specialist here https://casstronomy.info/learn-and-create-casstonomy-by-cassandra-austin/

Top tip on Okra “Choose small, young  Okra pods over large ones they are a delightful texture and older ones can be a wee bit stringy”

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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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