June Veggie of the Month: Okra
June 9, 2009 by Tisha Tolar
Filed under Nutrition, Recipes
Typically found in Cajun, Creole, and Southern food dishes, okra is a green vegetable, with a fuzzy texture that is 
actually a member of the cotton family. This vegetable is chock-full of nutrients, especially Vitamin C. Okra is also low in calories and is a fat-free food.
Choosing Okra
While okra is available all year around, it’s peak growing season is in the summer. You can select either frozen or fresh okra. When choosing okra, look for ones that are medium to dark in color with a skin that contains no blemishes. Okra can be picked after only two months of planting. They are generally picked when they are 2-3 inches long while they are still young so they remain tender. Older okra becomes tough.
Also, when choosing fresh okra, be sure to prepare it the same day; otherwise, you must store the vegetable in the warmest area of your refrigerator in a paper bag for up to 3 days. Putting okra in too cold of a temperature will cause okra to spoil. If you are going to store the okra, don’t wash them off until you are ready to use them or they will turn slimy. You can reduce the slimy quality of okra by trimming off the ends and not cutting into the okra. You should also avoid overly cooking okra in recipes.
Preparing Okra
Cutting okra can cause the vegetable to become slimy so it is best to cut it sparingly. Traditionally, okra is used in soups and stews as a thickening agent but can also be prepared boiled, steamed, sauteed, pickled, or whole as part of a stir-fry. It is very important to know that okra should never be cooked in pots or pans that are made of brass, copper, or iron because the chemical reaction will cause okra to turn black.
Serving size 1/2 cup cooked, sliced (80g)
Amounts Per Serving % Daily Value
Calories 20
Calories from Fat 0 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Sodium 0mg 0%
Cholesterol 0mg 0%
Total Carbohydrate 4g 1%
Dietary Fiber 2g 7%
Sugars 1g
Protein 1g
Vitamin A 4%
Vitamin C 20%
Calcium 6%
Iron 2%
(Percent Daily Values are based on a 2,000 calorie diet.)
Healthy Recipe Idea: TOMATO BASIL OKRA, SQUASH AND ZUCCHINI
1 large can diced tomatoes
2-6 squash, zucchini, fresh okra
1 small onion
1 clove of garlic
butter
salt
pepper
basil
Sauté onion and garlic clove in a tablespoon of oil and a tablespoon of butter just until the onion and garlic are transparent. While cooking down the onion and garlic, slice the squash and/or zucchini. Drain off oil and butter.
Preheat your pot on low to medium heat. Add onion, garlic, squash, zucchini, and okra, then add can of diced tomatoes. Add salt, pepper and basil to taste.
Let simmer on low to medium heat until squash and zucchini are cooked to desired tenderness. Season to taste with more salt and pepper, if desired. Remove from heat and serve.
