Description: A Japanese “superfood”, Natto is also called fermented soyabeans. It is very simple to prepare and it is full of important nutrients. We Japanese eat natto like French eat their (various) cheeses. Ignore the smell or the looks… just eat it. Combining with rice is one of the traditional way to consume it.
Serves: 2
Cooking time: 10 minutes

Ingredients

• Natto – 1 pack (56.7g) (defrost beforehand if frozen)
• Okra – boiled and chopped 80g
• Bonito Flakes – 1.5g
• Soy sauce – ½ teaspoon

Method

1. Boil the okra and chop them. Wait until it is not too hot.
2. In a bowl, add natto and mix well with the soy sauce. Then add the okra and mix again.
3. Add the bonito flakes on top and serve.

Nutritional Values Per Serving

Kcal	Protein	Fat	Carbs	Fibre	Sugars	Salt	Saturated Fat	Magnesium	Vitamin C	Folate
76.2	6.9g	3.2g	6.6g	2.8g	2.0g	0.2g	0.5g	56.4mg	12.9mg	26.5μg
3.8%	13.8%	4.6%	2.6%	9.4%	2.2%	3.3%	2.3%	20.9%	32.2%	13.2%

Nutritional Tips

Natto contains an enzyme called “Nattokinase”, which can get into the bloodstream and directly dissolve blood clots, thin the blood, and improve the flow. Because of these effects, natto reduces the risk of cardiovascular diseases. It also contains “isoflavone” which has a similar structure to estrogen. Due to the similarity in structure, they could interfere with the action of our own estrogen and it could help to ease menopause symptoms including improving bone health (Ikeda et al, Journal of Nutrition 136:1323-1328). There are some other known benefits, such as reducing the risk of breast and prostate cancers or improving skin health.

Natto can also be added to an omelette, stir-fried vegetables, or can be served as sushi. Keep in mind that, being an enzyme, Nattokinase is weak against heat.

Okra has a unique texture with peach-like fuzz on its surface and its pod contains edible seeds. It provides fiber, folate, calcium, magnesium, vitamin C, and K, but also has very low calories and no cholesterol. Folate is beneficial to women during the preconception period to decrease the possibility of neural tube defects in the newborn. I would say okra is one of the good ingredients in a weight-reduction diet.

The soluble fiber in okra (which is the jelly-like part) contributes to slower digestion and prevents the sudden spike of blood glucose levels and cholesterol in our bodies.

On the other hand, the insoluble fiber can contribute to smooth peristalsis (movement of the bowel) of digested food through the gut as it takes time to chew it. Once it reaches the stomach or the colon, it expands and can prevent constipation.

Please note that people who use blood thinning medication such as warfarin should not eat too much okra or natto, as the high vitamin K content can interfere with the drug. As always, you must seek professional advice in doubt.