But those who have that negative connotation don’t ask the important question: Is okra healthy, though?
Read on to learn about okra’s health benefits and nutrition, plus some delicious ways to enjoy okra.
What Is Okra?
Photo: MirageC/Getty
that originallyhails from Africa.
The entire okra pod including the stem and seeds is edible.
But if you happen to have access to a whole okra plant (e.g.
As for that thick, slimy stuff that okra releases when it’s cut and cooked?
Ahead, discover what this green machine of an ingredient can do for your body, according to experts.
Wards Off Disease
Okra happens to be an A+ source of antioxidants.
“The main antioxidants in okra are polyphenols,” says Mathis.
cancer, heart disease), explains Mathis.
“The mucilage in okra is particularly high in soluble fiber,” says Clark-Hibbs.
And need not forget about those supercharged antioxidants, which may lend a hand, too.
But a high intake of antioxidants (e.g.
The fiber then brings along cholesterol as it’s excreted in the stool, notes Mathis.
Antioxidants, such as the phenolic compoundsfound in okra (e.g.
catechins), also protect the heart by neutralizing excess free radicals.
However, a2019 scientific reviewnotes that phenolic compounds can prevent LDL oxidation, thus potentially protecting the heart.
But it’s especially crucial for proper fetal development during pregnancy (and thus is found inprenatal vitamins).
(Another good source of folate?Beets, which have 80 mcg per ~100-gram serving.
The more you know!)
Potential Risks of Okra
Prone to kidney stones?
Some stores might also sell dried okra snacks.
In the freezer aisle, it’s available on its own, breaded, or in pre-made packaged meals.
As for okra powder?
It’s used more like a seasoning, rather than a replacement for the whole vegetable.
Instead, head to a specialty store or the internet.
At home, store unwashed okra in a sealed container or plastic bag in the refrigerator.
Fresh okra can be roasted, fried, grilled, or boiled.
But as mentioned earlier, when cut or cooked, okra releases the slimy mucilage that many people dislike.
You might also want to use dry cooking methods (e.g.
frying, roasting, grilling), notes Jones, vs. moist cooking methods (e.g.
steaming or boiling), which add moisture to okra and, in turn, enhances the goo.
Goo, be gone!
Ready to give okra a spin?
Here are a few tasty expert-approved ways to use okra at home:
As a roasted dish.
As a sauteed dish.For another simple take on okra, saute it with your fave spices.
First, “heat oil in a large pan over medium-high heat.
Add okra and cook for about four to five minutes, or until bright green.
Season with salt, pepper, and other seasonings before serving,” says Mathis.
Try this recipe for bhindi, orcrispy Indian okra, from the food blogMy Heart Beets.
In stir-fry.Elevate your next weeknight stir-fry with okra.
The dish calls for a quick-cooking method, which will help reduce the slime.
Check out thisfour-ingredient okra stir-fryfrom the food blogOmnivore’s Cookbook.
In stews and soups.With the right approach, the mucilage in okra can work in your favor.
Try this mouthwateringseafood gumbo recipefrom the food blogGrandbaby Cakes.
In a salad.Make the most of summer produce by pairing okra with other warm-weather veggies.
