SERVES 4 – 6
Jennifer’s Oklahoma mother-in-law taught her about cooking okra, and she’s come to love it. It’s a powerful weapon to have in your back pocket to fight AMD and a host of other diseases. Okra’s got fiber, minerals, and vitamins (A, B complex, and C), not to mention antioxidants.
One 28-ounce can no salt added diced tomatoes
1 medium yellow onion, chopped
2 garlic cloves, minced
¼ pound okra, trimmed and sliced ½ inch thick (about 1 cup),
or frozen cut okra, defrosted
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
In a medium saucepan, combine the tomatoes (undrained), onion, and garlic. Bring to a boil over high heat, then reduce the heat and simmer 10 minutes. Add the okra, salt, and pepper, and bring back to a boil, then reduce the heat to a simmer and cook until the okra is tender, about 15 to 20 minutes.
| Nutritional Profile | |
| Serving size: 1½ cups | |
|---|---|
| Calories: | 47 |
| Protein: | 2 g |
| Fiber: | 3 g |
| Fat: | less than 2 g |
| Saturated fat: | less than 1 g |
| Sodium: | 290 mg |
| Vitamin A: | 1,181 IU |
| Vitamin C: | 24 mg |
| Beta-carotene: | 642 µg |
| Lutein and zeaxanthin: | 157 µg |
| Lycopene: | 3,242 µg |