Also known as Lady's Fingers, this highly nutritious vegetable is eaten while the pod is green, tender and immature. When cooked, it can sometimes get a slimy texture that's great for thickening soups and stews. A downhome favorite, okra is often cooked with gumbo or as part of a healthy stir fry. With only a 30 calories per serving, these bad boys are a dieters dream!
When picking out Okra, look for pods that have a rich green color and a firm appearance. Avoid ones that are discolored on which contain soft spots. You can keep okra in refrigerator for up to a week to ensure freshness.
Calcium 8.2% Iron 3.4%
Vitamin D 0.0% Vitamin E 0.9%
Vitamin K 39.1% Thiamin 13.3%
Riboflavin 3.5% Niacin 5.0%
Vitamin B-6 10.8% Folate 15.0%
Vitamin B-12 0.0% Panto. acid 2.5%
Phosphorus 6.1% Magnesium 14.3%
Zinc 3.9% Selenium 1.0%
Copper 5.5% Manganese 39.4%