Cooking with Tammy Kelly: Okra, the South’s Polarizing Vegetable
Okra is either one of those vegetables that you love or you simply love to hate. Known for its scrubby texture when overcooked, okra is actually crunchy, crisp, and absolutely delicious when handled properly.
Besides interesting taste and texture, okra is rich in numerous vitamins, minerals, and nutrients that are responsible for the health benefits the plant has to offer. Here are some of okra’s health benefits:
- Helps Prevent Diabetes
- Okra Promotes a Healthy Pregnancy
- Aids with Kidney Disease
- Supports Colon Health
- Aids with Respiratory Issues like Asthma, and
- Promotes Healthy Skin.
Here are some unique and traditional okra recipes for ways to incorporate more of this warm-weather veggie into your healthy diet.
Crunchy Oven Baked Okra
18 fresh young okra pods, sliced in about 1/3 inch pieces
1 tablespoon olive oil
1 tablespoon light mayonnaise
Salt and Pepper to taste
4-6 tablespoons panko style bread crumbs
(For variation sometimes I use a little dry packet ranch to season, or a little grated Parmesan)
Preheat the oven to 425 degrees. Once preheated, spray your pan and heat it up about 5 minutes.
In a bowl, gently toss the okra with the mayonnaise and Olive oil to coat, then add the Panko and stir to cover.
Pour covered okra onto hot pan, bake for 15-25 minutes, or until tender and lightly brown, turning the okra halfway through baking. (Often, I use a broiler pan and do not turn in the process).
Okra Poppers
1 pound fresh okra, not too small
1 cup buttermilk
2 cups flour, divided
1 cup fine yellow cornmeal
2 teaspoon Cajun seasoning
1 teaspoon salt
¼ teaspoon black pepper
4 eggs, beaten
6 ounces pepper jack cheese, cut into large match sticks (you can use string cheese if you prefer)
3-6 cups vegetable oil
Wash the okra and dry with a towel. Trim the tips of the stems so they look pretty, but don’t cut off the stems if possible. Cut a slit along the length of the okra pieces from the base of the stems to about ¼ inch from the end. Next scoop out most of the seeds with a small spoon to create a space for the pepper jack cheese.
Once all of the okra is prepped, stuff the matchstick pieces of cheese into each piece of okra, filled but not overflowing.
To bread the okra, there are 4 dips. In one bowl mix together 1 cup of flour, the Cajun seasoning, salt, and black pepper. In the next bowl combine 1 cup of flour and the corn meal. In a third bowl pour the buttermilk, and the final bowl put in the eggs. (tip for the eggs and buttermilk, using a mason jar can make it easier).
Begin the breading process by holding each okra by the stem. Dip into the buttermilk, next roll into the flour mixture, 3rd dip it into the beaten eggs, and finally roll it into the cornmeal mixture. Lay each piece aside until ready to fry.
In a deep fryer or sauce pan, heat the vegetable oil to 365 degrees. Depending on the size of the container you will need 3-6 cups of oil. It should be deep enough to completely submerge your okra but not too full.
Working in batches, add the breaded okra to the heated oil and cook for 1 ½ to 2 minutes until they are golden brown. Use a ladle or tongs and place the fried okra onto a paper towel. Continue until all of the okra is cooked.
Serve with your favorite dip. Serves 4.
Southern Seafood Okra
2 cups okra, wash and remove stems
½ pound codfish
½ pound shrimp
½ pound whole clams
1 cup red bell pepper, diced
1 small onion, diced
1/3 cup olive oil
1 cube chicken bouillon
1 teaspoon cayenne pepper
1 teaspoon ground crayfish, optional
½ teaspoon black pepper
Salt to taste
To prepare the seafood, boil some water for the clams, once you wash the codfish, shrimp and clams, pat them dry.
Add a splash of oil to a wide pan on medium heat, place your shrimp on one half of the pan and the codfish on the other. Sprinkle with salt and pepper.
Stir fry the shrimp and fish about 5 – 10 minutes, flipping halfway through, be careful not to overcook the shrimp. Once they are pink, remove from the pan. Set aside once cooked.
Add the clams to the boiling water, after a few minutes they should begin to pop open, once all of the clams have opened, drain and set aside.
To prepare the dish, chop the washed okra and coarsely blend in a processor. Add some olive oil to a skillet and pour in the diced onions and bell pepper. Sauté about 5 minutes.
Add in the okra, bouillon cube, cayenne pepper, ground crayfish, if using, and black pepper. Sprinkle with additional to taste. Combine.
Add in the shrimp, codfish, and clams, and stir. Cook for approximately 5 minutes, remove from heat, serve warm.
Serves 4, each serving contains; Calories 312, Carbohydrates 9g., Protein 25g., Fat 20g., Fiber 3g.,
Creole Gumbo with Chicken
1 cup oil
1 ¼ cups flour
1 medium onion, diced
4 stalks celery, sliced
2 bell peppers, diced
2 tablespoons minced garlic
1, 14 ounce can fire roasted tomatoes
3 cups fresh okra
1 ¾ teaspoons dried thyme
1-2 teaspoons cayenne pepper, to taste
2 teaspoons Creole seasoning, store bought or homemade
1 pound chicken, cut into bite sized pieces
1 pound cooked smoked sausage
Cooked white rice for serving
In a large heavy bottomed pot, over medium heat, add your oil and flour. Stirring constantly, browning until you reach a warm chocolate color.
Add in diced onion, celery, bell pepper, and garlic. Stir for 1 minute. Add your canned tomatoes, okra, and seasonings. At this point it should be thick.
Add in chicken broth a little at a time, stirring constantly. Once broth is thoroughly combined, add the chicken and sausage. Allow to simmer until it thickens, stirring occasionally.
Serve with the cooked rice, adding a splash of your favorite hot sauce.
Serves 12, each serving contains; Calories 521, Carbohydrate 24g., Protein 23g., Fat 37g., Fiber 3g.
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