Frozen Cooked Okra (Blanched, Drained, and Without Salt)
Okra, often referred to as “ladyfinger,” is a nutrient-dense vegetable that is a staple in many cuisines around the world. When frozen, cooked, and blanched without added salt, okra maintains its wholesome qualities and provides an easy, convenient way to enjoy this delicious vegetable year-round. Rich in dietary fiber and packed with essential vitamins and minerals, frozen cooked okra offers several health benefits. It can be added to soups, stews, and casseroles, or simply enjoyed as a nutritious side dish. Hereโs a breakdown of its key nutritional values:
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 29 kcal |
| Protein | 1.63 g |
| Total Fat | 0.24 g |
| Saturated Fat | 0.063 g |
| Carbohydrates | 6.41 g |
| Dietary Fiber | 2.1 g |
| Sugars | 2.87 g |
| Calcium | 74 mg |
| Iron | 0.52 mg |
| Magnesium | 40 mg |
| Phosphorus | 37 mg |
| Potassium | 184 mg |
| Sodium | 3 mg |
| Zinc | 0.49 mg |
| Copper | 0.076 mg |
| Manganese | 0.844 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 9.6 mg |
| Thiamine (Vitamin B1) | 0.073 mg |
| Riboflavin (Vitamin B2) | 0.096 mg |
| Niacin (Vitamin B3) | 0.616 mg |
| Vitamin B6 | 0.037 mg |
| Folate | 100 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 15 mcg |
| Vitamin E | 0.32 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Frozen cooked okra is naturally free from common allergens such as gluten, dairy, nuts, and soy. However, it’s important to check for potential cross-contamination if purchased from a facility that processes other allergenic foods.
Dietary Preferences
Frozen cooked okra is a versatile ingredient that fits well into a variety of dietary preferences:
- Vegan and Vegetarian: Okra is a plant-based food, making it suitable for vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, okra is an excellent choice for those following a gluten-free diet.
- Low-Calorie: With only 29 kcal per 100g, okra is a great choice for those on calorie-conscious diets.
- High-Fiber: Okra’s significant fiber content supports digestive health, making it a good option for those looking to increase their fiber intake.
Health Benefits
Frozen cooked okra is a powerhouse of nutrients that support overall health:
- Rich in Vitamins and Minerals: Okra is a good source of vitamin C, magnesium, folate, and calcium, which contribute to immune health, bone strength, and energy production.
- Supports Heart Health: The fiber and potassium content in okra contribute to heart health by helping to manage blood pressure and cholesterol levels.
- Aids in Digestion: The dietary fiber in okra helps regulate digestion and can prevent constipation.
- Antioxidant Properties: Okra contains antioxidants such as vitamin C and manganese, which help protect cells from oxidative damage.
Cooking Tips and Advice
Frozen cooked okra is incredibly easy to prepare and can be incorporated into many different dishes:
- Sautรฉing: Toss okra in olive oil, garlic, and your favorite herbs for a quick and flavorful side dish.
- Soups and Stews: Okra’s natural thickening properties make it an excellent addition to soups and stews, especially those with a Southern or Creole twist.
- Casseroles: Okra pairs well with other vegetables and can be added to baked casseroles for extra flavor and nutrition.
- As a Snack: For a healthy snack, try roasting okra with a sprinkle of salt and pepper until crispy.
Conclusion
Frozen cooked okra, without added salt, is a convenient, low-calorie, and nutrient-rich vegetable that brings a burst of health benefits to your meals. Whether you’re looking to boost your fiber intake, support heart health, or enjoy a versatile and easy-to-prepare ingredient, okra is a fantastic addition to any diet. Keep a bag of frozen okra in your freezer for quick access to this nutritious vegetable and experiment with different ways to enjoy it in your meals.
