Miller County Newsletters
Haley's Comment
Okra, a Southern Favorite
August 1, 2007
Have you ever stopped to think of where okra came from? In the southern
region of the United States, we just take for granted that during the hot summer
months, we can find fresh okra in gardens, farmers markets, and roadside stands.
An Interesting Past
No one is sure of its origin, although it is believed by many that okra
originated somewhere around Ethiopia and was cultivated by the Egyptians by the
12th century. Its cultivation spread throughout North Africa and the Middle
East.
It is thought that okra came to the United States in the 1700s by slaves from
West Africa and was introduced to Western Europe soon after. In Louisiana, the
Creoles learned from the slaves the use of okra to thicken soups and that no pot
of gumbo is complete without this vegetable. Okra is commonly associated in
Southern, Creole, and Cajun cooking.
Today, okra is popular in Africa, the Middle East, Greece, Turkey, India, the
Caribbean, South America, and the Southern United States. It is not a very
common vegetable in most European countries, except for Greece and parts of
Turkey.
Due to increased interest in American regional foods, these bright green,
tender pods have gained more respect as a vegetable in the United States, aside
from its use as a thickener.
Okra grows as an elongated, lantern-shaped vegetable. It is a fuzzy,
green-colored, ribbed pod that can be 2 to 7 inches in length. It is known for
its rows of tiny seeds and slimy or sticky texture once cut open. Okra is also
known as bamia, bindi, lady's finger, and gumbo, and is a member of the cotton
(Mallow) family.
Loaded with Nutrition
The nutritional value of okra is often overlooked, but it is a powerhouse of
nutrition. It is a good source of vitamin C. It is low in calories, just 30 per
one-half cup serving, fat-free, and sodium free.
Okra is available year-round, with a peak season during the summer, and is
available either frozen or fresh. When purchasing fresh okra, make sure that you
select dry, firm pods. The pods should be medium to dark green in color and
blemish-free.
Handling Okra
Fresh okra should be used the same day that it is purchased or stored in a
paper bag in the warmest part of the refrigerator for 2 to 3 days. Severe, cold
temperatures will speed up okra decay. Do not wash the okra pods until ready to
use or they will become slimy.
One characteristic of okra is the slime associated with it. There are a few
ways to minimize the slime. First, you can simply trim off the ends and avoid
puncturing the okra capsule. You can also minimize the slime factor by avoiding
the tendency to overcook okra. It should be cooked rapidly to preserve flavor
and prevent pastiness.
Cooking Okra
When preparing okra, remember that the more it is cut, the slimier it will
become. Its various uses allow for okra to be added to many different recipes.
Okra is commonly used as a thickener in soups and stews because of its sticky
core. However, okra may also be steamed, boiled, pickled, sautéed, or stir-fried
whole. Because of its similar flavor, it can be used in place of eggplant in
many recipes, as well as used raw in salads. Due to its sensitivity, it should
not be cooked in pans made of iron, copper, or brass since the chemical
properties turn okra black.
For many, there is a debate over whether young okra is better than mature and
vice versa. Most okra pods are ready to be harvested in less than two months of
planting. If the okra is going be consumed, then these pods must be harvested
when they are very young. They are usually picked when they are two to three
inches long, or in the tender stage. Once the pods reach three inches in length,
they are considered mature and may become tough and are not recommended for
certain recipes.
For More Information
To receive your free handout featuring recipes and information, contact me at
the University of Arkansas Cooperative Extension Service in Miller County at 400
Laurel, Suite 215, in Texarkana, call 870-779-3609, or e-mail
chaley@uaex.edu.
In the South we love fried okra, but Oven Fried Okra is a healthier version,
yet with the same great taste. Visit your local farmers market to purchase okra
fresh from the field.
Oven Fried Okra
1 pound fresh okra
1 egg, beaten
1/4 cup buttermilk
2/3 cup all-purpose cornmeal
1/3 cup all-purpose flour
1 teaspoon baking powder
1/4 teaspoon salt
Non-stick cooking spray
Preheat oven to 450 degrees. Wash and drain okra, and remove tips and stem
ends, being careful not to puncture the okra capsule. Cut into one-half inch
slices. In a separate bowl, combine egg and buttermilk. Carefully fold in okra
and let set for ten minutes. Combine remaining dry ingredients in another bowl.
Using a slotted spoon, drain okra one spoonful at a time, and add to dry
ingredients. Shake gently to coat.
Place dredged okra on a cooking sheet coated with non-stick cooking spray.
Lightly spray with non-stick cooking spray and stir. Bake for eight minutes.
Stir well. Bake an additional eight minutes. If you desire a brown appearance,
broil four inches from heat for two to three minutes.
We appreciate your feedback!
|
Back to Miller County
News and Newsletters
|
