I'm excited to talk about a vegetable that often flies under the radar but packs a powerful nutritional punch okra we'll discover why okra deserves a spot on your plate and I'll walk you through three methods for cooking it that help to minimize its slimy texture which can sometimes be a barrier for first timers okay so let's dive into the wonders of okra first of all let's talk about why okra is worth considering from a health perspective this vegetable also known as ladies finger is native to Africa but is found a home in kitchens around the
world particularly in the Southern United States parts of Asia and the Middle East you might have tried it in a gumbo if you live or if travel to the South or in Bindy Masala an Indian dish with tomato garlic and onion and okra its unique taste and texture make it a versatile addition to a variety of dishes and its health benefits are just as impressive now it's high in dietary fiber which supports Digestive Health each cup of okra which is about like that contains 3 G of fiber almost all of its soluble fiber and fun
fact the fiber in Okra absorbs lectins and it's one of the most useful foods to absorb lectins in the other foods that you might be eating plus your gut buddies love the fiber in Okra now it's also rich in vitamins a c and k as well as essential minerals like magnesium and calcium it's also got vitamin C to boost immune function and collagen production and of course you know vitamin K supports bone health and blood clotting now I've mentioned this before and people said wait a minute there's no vitamin K2 in green leafy vegetables or
an okra that's true there's vitamin K1 but guess what your gut buddies take okra and other green leafy vegetables and make vitamin K2 out of it so you feed your good gut bacteria they'll make vitamin K for you from okra now as I mentioned okra absorbs lectin and if you've noticed if you've ever kind of felt okra or had okra that hasn't been cooked long enough it's um mucusy and my wife quite frankly doesn't like the mucousy of okra but this gel-like substance is actually absorbing lectin and so I actually use it in my lectin
sheet field because it's such an awesome lectin blocker so don't be afraid of this mucus I'm going to tell you how to use it okay so before I tell you how to get rid of the Slime and three delicious methods make sure to subscribe to this YouTube channel or if you're listening to like and tell your friends okay so it's fantastic but slimy so here's three methods that will turn even Skeptics into fan so the first method is roasting okra now roasting okra is one of the easiest and most popular ways to cook it I
have a video on it it's in my books this method keeps the Slime at Bay by drying out the vegetable giving it a crispy almost nutty flavor so preheat your oven to 425° F or 220° C wash and dry your okra thoroughly this is important because any leftover moisture can lead to a slimy texture so then trim off the ends I actually like to leave this part alone but trim it off and then slice it lengthwise easy to do toss the okra with olive oil salt in your favorite spices paprika garlic powder and a pinch
of can actually work really well so you spray spread them out on a single layer on a baking sheet or a sheet pan I drizzle them with a lot of olive oil and roast them for about 15 to 20 minutes until they're golden brown and crispy make sure about 10 minutes in to flip them with tongs that really helps now roasting brings out oka's natural sweetness and completely avoids the slimy texture it's such a great side dish I have never had a batch of okra ever make it to the table because it is gone by
my wife and me and my family or our guests before it ever reaches the table it is that good believe me it's better than french fries it's better than sweet potato fries it's better than sorghum popcorn it's that good method two grilling grilling is another fantastic way to enjoy okra the high heat from the grill not only prevents slime but also adds a smoky chard flavor that complement this Vegeta's earthiness this one's too easy just preheat your grill to medium high heat dry the okra and then leave them whole for grilling as this reduces the
moisture release and keeps the texture firm toss the o with olive oil and then season with salt and pepper maybe cumin smoked paprika for a little extra flavor boo now thread the okra onto skewers or do what I do use a grilling basket to prevent them from falling through the grates Grill them for about three to four minutes on each side flip them over until they're tender and have nice grill marks grilled okra pairs beautifully with grilled meats or can be served as an appetizer with a dipping sauce such as a Tangy yogurt a spicy
aoli method number three a quick sauté with acid now sautéing ochre with a bit of acid like lemon juice or vinegar helps to cut down on the sliminess while adding a bright Tangy flavor the acid prevents the mucilage from thickening as much so this method is ideal for those who prefer a more tender texture without the Slime steps are easy wash and dry the oakrum then slice it into rounds like you often see in gumbo and I like that or keep it whole depending on your preference heat a skillet over medium high heat and add
a tablespoon of olive oil or avocado oil add the okra to the skillet and sauté for about 3 to 4 minutes stirring constantly then add the splash of lemon juice or apple cider vinegar while it cooks and finally season it with salt pepper and any fresh herbs you like I love Rosemary and or thyme in this dish continue to cook for another 2 to 3 minutes or until the okra is tender and lightly brown this sauteed okra makes a great side dish that pairs well with sorghum or Millet and adds a fresh vibrant note to
any meal okra is a Powerhouse vegetable that's well worth adding to your diet from supporting Digestive Health to enhancing immune function okra nutrients bring numerous benefits to the table and these three simple cooking methods roasting grilling or a quick sauté with acid you can enjoy okra without worrying about the Slime so next time you're at the grocery store or Farmers Market don't hesitate to pick up some okra plus great news okra is usually now found whole in the freezer section of most grocery stores and including Trader Joe's you might find that this is a new
go-to dish that's delicious and nutritious more amazing episodes just like this one watch now when you buy them at the farmers market don't wash the stuff off eat them as long as they're organic
