Bhindi (Okra) Curry Recipe
1 tsp mustard seed
1 tsp coriander seed
1/2 tsp fenugreek seed - slightly crushed
1 tsp ground turmeric
2 tsp ground cumin
2 tsp paprika
1/2 tsp asafoetida
12 oz okra
3 tbsp mustard oil
1 medium onion, chopped
2 each garlic cloves, chopped
2 each inch piece ginger, chopped
4 oz tomatoes
1 each green bell pepper, chopped
2 each chiles, chopped
Wash the okra, top and tail, and cut into approximately 1/4" pieces
(or leave whole after topping and tailing if preferred). Fry mustard,
coriander and fenugreek seeds in mustard oil for 2-3 minutes (cover
the pan or the mustard seeds will leap out all over the kitchen!).
Add garlic, onion and ginger; fry gently for about 10 minutes more.
Make the ground spices into a paste with a little water, add to the
pan and fry for a further 10 minutes. Add okra, tomatoes, green
pepper and chiles. Cover and simmer very slowly until the okra is
tender but not sloppy (about 15-20 minutes). Serves 3-4 as a main
course, 5-6 as a side vegetable.
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Food Tips of the Week
In deciding on a meal plan, it is important to attempt to moderate your consumption of fats, refined carbohydrate and salt.
Some low carbohydrate diet pointers:
* Read food labels
Don't trust the food label that boasts 'low carb' - check the real nutritional information on the reverse of the can or packet. Many are only a little lower and in some cases still more than a competitors standard brand. In addition, beware of 'low sugar' and 'low fat' labels - 'low sugar' does not always mean 'low carb' - usually the carbs are identically the same.
Lycopene rich foods
(includes apricots, red bell peppers & tomato puree)
The phytochemical lycopene is a simple compound used to color foods and part of the carotenid family. This chemical is accountable for the dark red color of a good number of fruit, vegetables and pulses.
Fortunately, unlike numerous healthy agents, this useful phytochemical does not become less effective if heated during cooking, but is noticeably enhanced by being cooked.
Its most interesting nutritional contribution is that it behaves as an antioxidant and appears to help lower the risk of cancer.
Lycopene is the most potent fighter of singlet oxygen, which is correlated with skin aging. It is also thought to prevent the progression of atherosclerosis.
Bhindi (Okra) Curry Recipe Index
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