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TEXARKANA, Ark. –
Mention okra and you will get mixed emotions. Some love it, others hate it. Perhaps
the most well known characteristic of okra is its sticky center, which some consider
a negative characteristic because when okra is cooked it can become slimy or gooey,
while others love it because of the thickening agent it is in gumbo.
With a visit to the farmers market you'll see it's a good year for it and the growth
has been prolific. It is a popular vegetable we are accustomed to seeing during these
hot summer months. Okra is popular in the south and can be hard to find outside the
region. It is easy to grow since it holds up well to pests, scarce water, and our
high heat and humidity.
Avoid choosing pods that are very hard because they will be bitter and difficult to
eat. Pods that are too soft are overripe and will not taste as good either. They should
be firm, bright green pods under 4 inches long. The pods must be harvested when they
are very young. Larger pods may be tough and fibrous. Avoid those that are dull in
color, limp or blemished.
After your purchase, refrigerate unwashed, dry okra pods in the vegetable crisper,
loosely wrapped in perforated plastic bags. Wet pods will quickly mold and become
slimy. Okra has a short shelf life, usually only two or three days. When the ridges
and tips of the pod start to turn dark, use it or lose it. Once it starts to darken,
okra will quickly deteriorate.
It may surprise you to know that okra is rich in nutrients. One cup of raw okra contains
only 33 calories per cup. It is an excellent source of vitamins C and K, both providing
26 percent of the daily value. Vitamin C is a water-soluble nutrient that contributes
to the overall immune function. It also plays an important role in maintaining and
repairing tissues. Vitamin K is a fat-soluble vitamin known for its role in blood
clotting which prevents excessive bleeding. Vitamin K has also been shown to play
a positive role in bone health.
Vitamin A is available in moderate amounts in okra. This vitamin helps in the production
of white blood cells, which in turn maintain proper immune functioning. Other functions
of vitamin A include maintaining eye health and regular cell growth.
Okra is somewhat unique in that it contains some protein, 2 grams per one cup serving.
While that doesn’t seem like much, it is unique that protein is found in a vegetable.
The most prevalent mineral in okra is magnesium. Magnesium is a nutrient that the
body needs to stay healthy. Magnesium is important for many processes in the body,
including regulating muscle and nerve function, blood sugar levels, and blood pressure
and making protein, bone, and DNA.
If you are new to okra, it can be an intimidating vegetable. It has a reputation of
being slightly gooey. Cooking with okra can be quite simple. Okra can also be baked,
fried, steamed, pickled, grilled and even boiled.
This recipe for Spicy Grilled Okra is not slimy and is a tasty way to eat okra without
heating up the house. Be sure to choose small pods so they aren’t tough.
Preheat an outdoor grill for high heat, and lightly oil the grate. Brush the okra
with melted butter and then sprinkle with cajun seasoning. Thread onto skewers or
put in grilling basket or on grilling tray. Grill the okra until charred, about 2
minutes per side.
For more information or to receive your free copy of Arkansas' Fresh Okra, contact the Miller County Extension Office, 870-779-3609 or visit us in room 215
at the Miller County Courthouse. We're online at firstname.lastname@example.org, on Facebook at UAEXMillerCountyFCS,
on Twitter @MillerCountyFCS or on the web at uaex.uada.edu/Miller.
By Carla Due County Extension Agent - FCSThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Carla Due County Extension Agent - FCSU of A Division of AgricultureCooperative Extension Service400 Laurel Street, Suite 215 Texarkana AR 71854 (870) 779-3609 email@example.com
The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative
action institution. If you require a reasonable accommodation to participate or need
materials in another format, please contact your County Extension office (or other
appropriate office) as soon as possible. Dial 711 for Arkansas Relay. The Arkansas Cooperative Extension Service offers its programs to all eligible persons
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