We loved our Okra (aka ladies’ fingers) – and the way our Granny cooked it in Singapore. We knew it then as Bamya. Our Sephardic Jewish community there came from Iraq, bringing with them their culture, cooking and Arabic language. That’s why Arabic names for all our dishes have stuck with us. And what a lovely way to keep those memories alive! 

The Iraqis certainly knew how to keep healthy. Okra was their favourite vegetable, and no surprise why: it’s so delicious and filling, particularly with chicken, lamb or fish … and of course rice.

• Okra is high in antioxidants: rich in Vitamins A, C and K, a cupful of okra has 3.2g of fibre, 82mg of calcium and just 32 calories.
• It helps keep your weight down and satisfies your appetite; having okra with your meal keeps you full for hours!
• It contains compounds that help to lower blood sugar levels and encourage the body to make more insulin.
•  It has mucilage – a thick, gel-like substance and a natural thickener, giving your meal body and containing soluble fibre that binds with cholesterol during digestion; it may also prevent sugar from being absorbed.  

This explains why I once saw a lady at the fruitmarket buying nearly a kilo of okra. Curious, I asked her if she normally cooked that much. She said: 

“I cut okra open to expose the seeds, immerse in water with a little salt, simmer gently, and then leave to cool for 24 hours. I remove the skin and seeds to cook with, but I drink the water because it’s very good for diabetes, you know!” 

I’d love to show you how Granny cooked her Bamya, so I put my apron on and got to work! 

You’ll need:

• Ginger, garlic and onion fried with a little olive oil.
• Add mild curry powder, garam masala, tomato paste and a little salt.  
• To prepare okra, peel the skin off; the ‘young’, tender and fresh variety’s best. (But I sometimes get ‘older’ ones with tough skins, which I also peel off.) Do this when it’s dry, and only wash it later as water makes it sticky and difficult to peel. 

Now start cooking!

• Properly blend the ginger, garlic, onions and spices together, and wait for the dish to bubble before adding the okra.
• Give it around 10–15 minutes on a low flame to cook. It should be soft; pick up a piece and taste if you’re not sure.  
• Turn off the flame, add mint and a teaspoon of lemon juice or half a teaspoon of tamarind paste. 

SO delicious and SO good for you – THANK YOU, Granny Azizah!  XXX