A popular ingredient in Southern Creole and Cajun food, as well as in Indian, Middle Eastern, and Caribbean cooking, Okra is one vegetable that many of us are unfamiliar with, especially when it comes to incorporating it into home-cooked meals.

Otherwise known as lady’s fingers or more commonly as an important ingredient in gumbo, these long, pointy shaped pods are very versatile. Okra contains mucilage, a gel-like substance that actually helps soothe inflammation, lubricates and absorbs toxins, soothes ulcers, and acts as a gentle laxative. The seeds inside the pods can be used as the thickening agent in your favorite gumbo recipe. In this form, Okra is an excellent source of soluble fiber.

If you don’t like the slimy consistency the seeds produce, you can also slice the pods and enjoy them in a stir fry or ratatouille. As is the case with any vegetable, okra is best steamed to preserve its nutritional content. In addition to this, okra’s green leaves can be eaten raw in salads. The choices are endless!

Okra provides a whole heap of health benefits. Especially high in vitamins A and C, okra is also a good source of iron, fiber, calcium and folic acid.

Nutritional info for 1/2 cup of cooked okra:

Calories – 25
Dietary Fiber – 2 grams
Protein – 1.52 grams
Vitamin A – 460 IU
Vitamin C – 13.04 mg
Folic acid – 36.5 micrograms
Calcium – 50.4 mg
Iron – 0.4 mg

Here’s a naturally nutritious, French recipe for a ratatouille that will make getting the recommended daily intake for vegetables incredibly easy!

Ratatouille

• 2 large eggplants
• 2 large zuchinni
• 2 red peppers
• 3 baby okra, sliced
• 4 large ripe tomatoes
• 3 garlic cloves, peeled and crushed
• 1 medium onion, thinly sliced
• 5 tbsp extra-virgin olive oil
• 1 handful of fresh basil
• 1 tbsp red wine vinegar
• salt and pepper

Preparation:

Finely slice the onion and cut all the vegetables to you liking. Heat the olive oil in a large, deep pan. Add the onion and cook over moderate heat until softened. Add the garlic and saute for 1 minute. Reduce the heat to medium low and add the tomatoes, eggplant, zucchini, bell pepper and okra. Season with salt and pepper, cover and cook for 1 hour, stirring occasionally.