Okra Lovers, It's Harvest Time!!

I don’t know how much okra Big Momma got from her garden this summer, but I tell you what, if you can get your hands on some of it, it will be worth your time.  It’s in season now, saw baskets of it at the Farmer’s Market last week, and there’s plenty of it.  And, it preserves well.

A native of Africa, it is quite popular in African, Caribbean and African-American cuisine.

Also known as lady fingers,

it provides calcium;

it is high in the antioxidants that fight damage to cells caused by stress;

it’s fiber helps to lower blood cholesterol levels;

it delays uptake of sugar into blood improving body’s ability to process sugars thus reducing the risk of diabetes;

and the Vitamin K in it helps with the blood clotting process and prevents calcification of your arteries.  

OKRA 1 cup raw - 33 calories

Here are a few of my absolute favorite okra recipes.  Wasn't a real okra eater until I stir-fried it.  YUM!!!  Oh, but I will definitely eat it if it’s Southern fried to a perfect crisp. ….plant powered of course. The gumbo is from my late mom Shirley.  Make some now and freeze for later.  Enjoy!!

Callaloo and Okra

3 pounds callaloo, chopped (fresh spinach can be substituted)

6 medium okra, chopped

1 medium onion, chopped

1 medium tomato, diced

1 small green pepper, chopped

1 small red pepper, chopped

1 teaspoon canola or olive oil

Steam callaloo and okra in a small amount of water until done.  While steaming sauté vegetables in oil.  Combine both mixtures. Cover and let simmer about 10-15 minutes.  Serves 6-8

Stir-Fried Okra

3 tablespoons canola or olive oil

1 pound fresh okra, sliced

1 large onion, finely chopped

1 large green bell pepper, finely chopped

1 cup celery, finely chopped

¼ teaspoon salt

½ teaspoon dried thyme

2-3 teaspoons Bragg’s liquid aminoes (optional)

Place oil in a large skillet or wok over medium-high heat.  Add okra and next 5 ingredients.  Stir-fry mixture for 8-10 minutes or until okra is crisp-tender.  Add optional Bragg’s, stir constantly, cooking another 2 minutes or until okra is tender.   Serves 6

Southern Fried Okra

Sliced Okra

2 cups buttermilk - 2 cups non dairy milk of your choice with 2 tablespoons lemon juice

1 cup cornmeal

1/2 cup flour

Your favorite seasonings

Soak sliced okra in buttermilk.  Mix cornmeal and flour and season with your favorite seasonings.  Dredge wet okra in flour mixture.  Drop into hot oil and fry till golden.  You can also air fry if you prefer.

Shirley’s Big Ole Pot o’ Gumbo

1 cup celery, chopped

1 cup red onion, chopped

1 cup green pepper, chopped

6 cloves garlic, chopped

1/3 cup fresh parsley, chopped

2 cups fresh sliced okra

½ cup green onions

2 – 4 ounce cans Old El Paso mild, green chiles

½ teaspoon (more) ground bay leaves

1 teaspoon thyme

1 teaspoon basil

1 teaspoon kelp powder

½ teaspoon salt

1 teaspoon NO MSG McKay’s Chicken Style Seasoning

½ cup flour browned OR 2 tablespoons file’ powder

1/3 cup canola oil

3-4 large tomatoes, crushed

1 cup veggie ham, diced

2-3 cups veggie sausage links, cut in half

2-3 cups veggie sausage patties, cut in fourths

2-3 cups veggie chicken, broken into pieces

Water as needed

Saute’ chopped vegetables in oil until tender.  Add flour seasonings and continue sautéing for about three minutes.  (If using file powder, omit flour.  Add file powder at the end of cooking).  Add 1 cup water, tomatoes, veggie-meat, chilies and okra.  Bring to a boil, simmer 15-30 minutes.  Add more water if necessary.  Adjust seasonings to taste.  Put gumbo into serving bowls and heap a serving of rice into the center of the gumbo.  Yum, yum, eat ‘em up!!  Serves 10-12  Variation:  Add 1-cup fresh corn.

Summertime is Harvestime!  The Okra is In!!   It’s Wellness Wednesday!!

I’m Still Shoutin’ Ova Here!!

Donna

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