Photo credits (left to right): Photo credits (top to bottom): Wikimedia Commons; Wikimedia Commons; Flickr: faul
Foods Included
Okra
Description
Okra is a green edible seed pod that has a fuzzy texture on its skin. It is traditionally used in Gumbo to help thicken the soup.
Buy It
Choose bright green okra that is firm.
Avoid okra that is moldy, limp, or dried out.
Store It
Keep okra in a plastic bag in the refrigerator for 2-3 days.
Before cooking okra, wash with cold water.
Cook It
Stovetop: Rinse okra and drain well. Bring a small amount of water to a boil in a saucepan. Add the okra and cover. Cook for 8-10 minutes or until tender. Drain okra and season with salt and pepper.
Microwave: Put rinsed okra in a microwave-safe dish with 2 tablespoons of water. Cover and microwave on HIGH for 4-6 minutes or until tender. Drain well and season with salt and pepper.
To prevent okra from becoming slimy, you can add vinegar or other acidic ingredients (like tomatoes) while cooking.
Okra can be used as a substitute for zucchini in dishes.
Okra tastes great in curries, sautés, and soups.
Why It's Great
Vitamin A keeps our eyes working, our immune system strong, and our cells growing.
B Vitamins helps our cells grow and stay healthy.
Vitamin C keeps our immune system strong and helps our bodies heal quickly.
Vitamin K helps our bodies heal quickly.
Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.
Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women.
