Okra My Goodness!
If you’re from the South, you may have grown up eating okra – fried, in a gumbo, stewed with tomatoes. The okra plant thrives in warmer climates – in fact, it is among the crops most resistant to heat and drought on the planet! Okra, which is actually a fruit, is low in fat and high in vitamin C and antioxidants. It offers a slew of health benefits, including reducing stress and fatigue and helping fight diseases such as diabetes.
So, don’t dismiss okra just because of its characteristic sliminess. The glutinous substance, known as mucilage, that is produced when okra seed pods are cooked is a good source of fiber and can be used to purify water! But if you still don’t like that viscous quality, cooking okra with an acidic food, such as tomatoes, can help make it less slimy.
The following healthy okra recipes – submitted by Chattanooga locals – are sure to make you smile this summer.
Photos by Rich Smith
……….
1885 Grill’s Blistered Okra and Tomato Reduction With Basmati Rice and Skin-On Scottish Salmon
1885 Grill’s Blistered Okra and Tomato Reduction With Basmati Rice and Skin-On Scottish Salmon
Equipment
- Sauté Pan
Ingredients
For the blistered okra and tomato reduction:
- 1 Tbsp. olive oil
- 15 pieces fresh okra cut lengthwise and blanched
- ¼ 1 medium onion julienned
- 1 medium bulb fresh garlic chopped
- 3 Roma tomatoes deseeded and julienned
- 1 red bell pepper deseeded and julienned
- 2 small orange habanero peppers deseeded and julienned finely
- Salt and pepper to taste
- 2 Tbsp. white wine
For serving:
- Basmati rice steamed and seasoned with a pinch of salt
- Scottish salmon brushed with extra-virgin olive oil and seasoned with salt and pepper, grilled until skin is crisp
- Zest of ¼ lemon
- Cilantro roughly chopped
Instructions
To create reduction:
- Put a sauté pan on medium heat. Add 1 Tbsp. olive oil.
- Once heated, add okra and cook until blistered with a bit of char.
- Add onion and garlic; caramelize them. Add tomato, red pepper, and habanero. Cook until all vegetables soften.
- Season with salt and pepper to taste.
- Deglaze with 2 Tbsp. white wine.
To plate:
- Place a single serving of basmati rice in the center of the plate. Top with a large portion of blistered okra and tomato reduction and serve with skin-on Scottish salmon. Dress with lemon zest and cilantro.
……….
Dr. Alison Bailey’s Smoky Garlic Roasted Okra
As a Southern girl herself, Dr. Alison Bailey of Chattanooga says that okra reminds her of summer. “I grew up eating the traditional fried okra that we are famous for here in the South, but I really wanted to find a healthier option for preparation,” she says. “This recipe is a quick way to enjoy all of the health benefits of okra in an easy, tasty side dish. It’s perfect for summer and can be spiced up with additional cayenne pepper if you like heat.”
Smoky Garlic Roasted Okra
Equipment
- Baking Sheet
- Parchment Paper
Ingredients
- 1 lb. okra
- 1 tsp. smoked paprika
- 1 Tbsp. garlic powder
- ½ tsp. salt
- ½ tsp. cayenne pepper (add additional cayenne pepper to taste for extra spice)
- 1 Tbsp. melted plant-based butter (I use Earth Balance Original or Country Crock Plant Butter)
Instructions
- Preheat oven to 450° and line a baking sheet with parchment paper.
- Wash the okra and pat dry. Slice tops off and cut into 1/2-inch to 1-inch pieces.
- Combine the spices together in a small dish and sprinkle over the sliced okra. Mix well.
- Drizzle the melted plant-based butter over the okra and stir well.
- Spread out okra evenly on the baking sheet and bake for 15 minutes.
