Okra

Okra is an elongated, lantern-shaped vegetable filled with tiny seeds. It is fuzzy, green colored, and ribbed in texture, and approximately 2-7 inches in length. Okra is perhaps best known for its slimy or sticky texture when cut open.

Its subtle flavor can be compared to eggplant, though the texture is somewhat unusual. Okra is also known as bamia, bindi, bhindi, lady's finger, and gumbo. 

The many varieties of okra are available year-round, with a peak season during the summer months. It is available either frozen or fresh.

Okra is a powerhouse of valuable nutrients. It is a good source of vitamin C, providing 20 percent of the daily value for a 2000 calorie diet in 100g. It is low in calories and is fat-free. It contains only 15 calories per 100g serving.

The same size serving also provides cluding 2g of fiber and 1g of protein.

How to buy

When buying it fresh make sure that you select dry, firm, okra. Look for young pods free of bruises, tender but not soft, and no more than four inches long. They should be medium to dark green in color and blemish-free.

How to store

Fresh okra should be used the same day it is purchased or stored in a paper bag in the warmest part of the refrigerator for two-three days. Severe cold temperatures will speed up okra decay. Do not wash the okra pods until ready to use, or they will become slimy.

Okra may also be frozen for up to 12 months after blanching whole for 2 minutes. Cooked okra can be stored in a tightly sealed container in the refrigerator for three to four days.

When preparing okra, remember that the more it is cut, the slimier it will become. If a recipe calls for whole okra, don't cut it at all.

Cooked okra. Okra can be added to many different recipes and is commonly used as a thickening agent in soups and stews because of its sticky core. Okra may also be steamed, boiled, pickled, sautéed, or stir-fried whole. Gumbos, Brunswick stew, and pilaus are some well-known dishes which commonly use okra. Okra is a great accompaniment to tomatoes, onions, corn, peppers, and eggplant.

Okra is a sensitive vegetable and should not be cooked in pans made of iron, copper or brass since the chemical properties turn okra black.

Raw okra. Okra can also be served raw, after being washed and patted dry. Try the following ideas for serving raw okra:

• Thinly slice crosswise and add to a bowl of salad greens with your favorite dressing.
• Thinly slice okra and combine with your favorite chopped vegetables such as tomatoes, sweet onions, avocado, and cucumbers, and bathe in a cashew dressing.
• Thinly slice okra and marinate for two or three days in a dressing of olive oil, apple cider vinegar, fresh lime juice, finely diced red or green chiles, and seasonings. Use as a condiment.

Reducing okra slime. Most people who have eaten or have cooked okra, know about the okra slime. There are two ways to minimize the slime:

• Simply trim the off the ends and avoid puncturing the okra capsule.
• Don’t overcook the okra

• Boil or microwave whole until just tender. Dress with lemon juice and ground pepper.
• Stew with tomatoes and serve over rice
• Add okra to curries or sauté with spices like cumin, coriander, turmeric, or curry powder.
• Okra pods can be sliced, dipped in egg, breaded with corn meal and baked.
• Sauté okra with corn kernels, onion and sweet peppers for a tasty side dish.
• Okra has a similar flavor to eggplant and can be used as a substitute in your favorite recipes.
• Use raw okra in your tossed salads.