
Okra is one of those vegetables you rarely hear about and most people don’t seem to know how to cook with it. There are a lot of complaints about the mucilaginous quality (slimy) of okra but this is the component that makes okra great as a thickener in soups and stews. It’s a shame okra is so misunderstood because it has many health benefits that rank right up there with your best superfoods.
Okra is only 30 calories per cup. It has virtually no fat or cholesterol, is high in fiber, low sodium and actually has 2 grams of protein which is unheard of in the vegetable world! Okra is high in vitamins and minerals including vitamin C, A, K, and the energy producing vitamin Bs.
Here is a list of health claims that are based on the nutrient and antioxidant content of okra:
• Improves digestive processes
• Reduces ulcers
• Prevents colon cancer
• May assist in weight loss due to high fiber
• Prevents diabetes by normalizing blood sugar
• Prevents kidney disease
• May reduce respiratory issues due to immune boosting vitamin C
• Assists in a healthy pregnancy
• Lowers cholesterol
• Maintains eye health from the vitamin A
• Healthy skin due to antioxidants
• Protects against free radical damage
• Improves energy levels
• Improves mood
It’s believed that Okra was cultivated by the ancient Egyptians in the 12th century B.C and expanded in use from there. It’s an annual tropical plant that can grow to 7 feet tall. It made its way to the Caribbean and then to the U.S. when slaves were brought from West Africa. In the southern United States it became popular in a creole dish called gumbo.
Okra is a member of the Mallow family, which includes hollyhock and hibiscus. The flower of the okra plant creates the edible green pod which is best harvested when it’s about 4 inches long. If they grow much longer it becomes tough and stringy.
They are best eaten very fresh when the pods are tender. Store them in a paper bag in the refrigerator. Wash okra just before you use it not before. This should reduce the amount of slime build up. The fresher the okra the less slime you will have.
My favorite way to enjoy okra is fried in canola oil. I learned from an old southern gardener that the best way to prepare for frying is to sliced the pod into ½ to ¾ inch slices, dip them in milk and dredge each piece in cornmeal with a little salt and pepper. No flour needed. I lay out the pieces on a cookie sheet and put it in the freezer for 10 minutes. That reduces the chances of the cornmeal falling off during frying. Pour ½ inch canola oil in a frying pan (not a deep fryer) and heat to 400 degrees. Make sure the oil is hot before you add the okra. This will cook it quickly and keep it from absorbing a lot of oil. Drop the pieces in a single layer in the pan. Once it turns golden brown flip the pieces over like you would a pancake. Once the second side has browned, pull out of the oil and place on a paper towel to absorb excess oil. It only takes a couple minutes to brown. Although fried food is not something I usually recommend, having a little canola oil fried okra, when done right, is a nice treat. Plus you still get the health benefits listed above.
The other way I like my okra is in gumbo. My recipe is on my website. Other common ways you can eat it is steamed or pickled and cooked with corn, peppers and onions.
If you’ve never eaten okra I recommend going to a restaurant to try it for the first time. I know you will get hooked!