Also call: Lady's Fingers, Gumbo
 | DESCRIPTION
|
A green, ridged, immature seed pod, pointed at one end,
5-10cm long, related to the flowering hibiscus.
| HISTORY AND ORIGIN
|
Okra is native to Tropical Africa and originated in
Abyssinia.
| BUYING AND STORAGE
|
Select firm crisp okra that are brightly in colour and no
more than 10cm long. Store in plastic bag in refrigerator and will
keep up to 3 days.
| PREPARATION AND USE
|
Wash and cut off stems. Use whole or chop
okra. Can be boiled, steamed, microwaved and used in soups, stews,
curries and stir-fry and salads.
| NUTRITIONAL INFORMATION
|
An excellent source of folic and vitamin A and C.
| MAJOR NUTRIENTS |
-
SERVING SIZE: 100 grm
-
| * ENERGY: |
140 |
kj |
* IRON: |
.7 |
grm |
| * PROTEIN: |
2 |
grm |
* POTASSIUM: |
|
grm |
| * FAT: |
|
grm |
* CALCIUM: |
90 |
grm |
| * CARBOHYDRATE: |
8 |
grm |
* VITAMIN A: |
60 |
mg |
| * DIETARY FIBRE: |
3 |
grm |
* VITAMIN B: |
|
mg |
| * SODIUM: |
|
grm |
* VITAMIN C: |
30 |
mg |
| VARIETY
|
|
