Okra grows in an elongated, lantern shape vegetable. It is a fuzzy, green colored, and ribbed pod that is approximately 2-7 inches in length. This vegetable is more famously known by its rows of tiny seeds and slimy or sticky texture when cut open. Okra is also known as bamia, bindi, bhindi, lady's finger, and gumbo, is a member of the cotton (Mallow) family

Okra was discovered around Ethiopia during the 12th century B.C. and was cultivated by the ancient Egyptians. This vegetable soon flourished throughout North Africa and the Middle East where the seed pods were consumed cooked and the seeds toasted, ground, and served as a coffee substitute. With the advent of the slave trade, it eventually came to North America and is now commonly grown in the southern United States. You’ll now see okra in African, Middle Eastern, Greek, Turkish, Indian, Caribbean, and South American cuisines.

Okra is commonly associated in Southern, Creole, and Cajun cooking since it was initially introduced into the United States in its southern region. It grows well in the southern United States where there is little frost.

Okra is a powerhouse of valuable nutrients. It is a good source of vitamin C. It is low in calories and is fat-free.

Varieties

Clemson variety is dark green with angular pods. This okra takes less than two months to mature.

Emerald type is dark green, with smooth round pods.

Lee is a spineless type known by its deep bright green, very straight angular pods.

Annie Oakley is a hybrid, spineless kind of okra with bright green, angular pods. It takes less than two months from seeding to maturity.

Chinese okra is a dark green type grown in California and reaches 10 to 13 inches in length. These extra-long okra pods are sometimes called "ladyfingers."

Purple Okra a rare variety you may see at peak times. There is a version grown for its leaves that resemble sorrel in New Guinea.

Availability, Selection, and Storage

Okra is available year-round, with a peak season during the summer months. It is available either frozen or fresh. When buying fresh okra, make sure that you select dry, firm, okra. They should be medium to dark green in color and blemish-free. Fresh okra should be used the same day that it was purchased or stored paper bag in the warmest part of the refrigerator for 2-3 days. Severe cold temperatures will speed up okra decay. Do not wash the okra pods until ready to use, or it will become slimy.

Preparation

When preparing, remember that the more it is cut, the slimier it will become. Its various uses allow for okra to be added to many different recipes. Okra is commonly used as a thicken agent in soups and stews because of its sticky core. However, okra may also be steamed, boiled, pickled, sautéed, or stir-fried whole. Okra is a sensitive vegetable and should not be cooked in pans made of iron, copper or brass since the chemical properties turns okra black.

Young Versus Mature Okra - What is the difference?

ost okra pods are ready to be harvested in less than two months of planting. If the okra is going be consumed, then these pods must be harvested when they are very young. They are usually picked when they are two to three inches long, or tender stage.

Okra pods grow quickly from the tender to tough stage. Pods are considered mature when they exceed three inches in length. Mature okra is tough and is not recommended for use in certain recipes.

How do I reduce okra slime?

Most people who have eaten or have cooked okra, know about the okra slime. Some recipes call for the whole okra, but how do you deal with the okra slime?

There are few ways to minimize the slime:

• Simply trim the off the ends and avoid puncturing the okra capsule.
• You can also minimize the slime factor by avoiding the tendency to overcook okra.

Recipes

Okra and Green Beans
Makes 6 servings
Each serving equals
Source: University of Illinois Extension

Ingredients

1 lb okra, uncut
1 Tbsp olive oil
1 medium onion, diced
1 lb fresh green beans
2 large garlic cloves, crushed then chopped
1 cup water
½ tsp salt
½ tsp ground pepper
1 6-ounce can tomato paste

Wash okra pods, trim stems, do not remove caps. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat, stirring frequently, until mixture comes to boil. Add okra and beans and additional water if necessary to almost cover vegetables.
Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes. Serve it warm or cold.

*This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350°F.

Nutritional analysis per serving: Calories 106, Protein 5g, Fat 3g, Calories From Fat 19%, Cholesterol 0mg, Carbohydrates 19g, Fiber 7g, Sodium 187mg.

Okra with Rice and Beans
Makes 2 servings
Each serving equals three and one-half 5 A Day servings

Ingredients

½ cups onions, chopped
2 cups tomatoes, chopped
1 tsp sesame oil
1 cup okra, sliced
2 cloves garlic, chopped
½ cup vegetable low-sodium vegetable broth
2 cups brown rice, cooked
1 cup black beans, canned

In a medium size saucepan, sauté the onions and tomatoes in the oil for 5 minutes. Add the okra, garlic, salt, pepper and bouillon cube. Cook for 15 to 20 minutes. Serve hot over the rice and beans.

Nutritional analysis per serving: Calories 387, Protein 13g, Fat 5g, Calories From Fat 10%, Cholesterol 0mg, Carbohydrates 80g, Fiber 14g, Sodium 453mg.

Spicy Stir-Fried Okra
Makes 4 servings
Each serving equals two 5 A Day servings

Ingredients

1 lb fresh okra, trimmed and slicked into 1/2" thick rounds
1 cup onion, thinly sliced
1 Tbsp olive oil
1½ tsp lemon juice
½ tsp ground cumin
¼ tsp ground fennel
1/8 tsp cayenne pepper
½ tsp salt

In non-stick frying pan, sauté okra and onion in oil, stirring occasionally, for 15 minutes. If okra looks dry, add 3 tablespoons water and/or cover the pan during cooking.

When vegetables are soft, add in lemon juice. Reduce heat and add cumin, fennel, cayenne and salt. Stir for 2 minutes, or until flavors are blended. Serve warm.

Nutritional analysis per serving: Calories 76, Protein 3g, Fat 3g, Calories From Fat 28%, Cholesterol 0mg, Carbohydrates 13g, Fiber 5g, Sodium 246mg.

Okra and Cornmeal
Makes 4 servings
Each serving equals one 5 A Day serving

Ingredients

2 cups water
2 cups okra
1 cup white cornmeal
½ tsp salt
¼ cup soft butter

In a large saucepan, bring water to a boil, add okra and cook for about 10 minutes. Remove the okra with a slotted spoon and set aside.

Using the same saucepan, increase heat until the water boils briskly. Slowly add the cornmeal, stirring continuously to prevent lumping. Add the salt and okra. Cook and continue stirring for 10 to 12 minutes.

Remove from heat and add the butter a piece at a time, stirring after each addition, until all the butter is incorporated. Serve hot.

Nutritional analysis per serving: Calories 324, Protein 7g, Fat 10g, Calories From Fat 28%, Cholesterol 21mg, Carbohydrates 50g, Fiber 8g, Sodium 321mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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written by mark, July 15, 2007

walang kwent toh sa totoo lang wala talagang kwenta hahahahaha