Fresh okra abundant in the south — Neuse News

Neither drought nor heat can stop a high yield of okra, this hardy vegetable is much more tolerant of water than most vegetable plants in your garden, preferring full sunlight, conditions that are quite common in the wild! southeastern North Carolina!

Okra has a long history originating in Egypt and provides many health benefits. It has even been attributed to Cleopatra’s enduring beauty.

This sometimes prickly vegetable contains vitamins A and C and is a good source of iron and calcium. The superior fiber found in okra helps stabilize blood sugar by slowing the rate at which sugar is absorbed from the intestinal tract. Okra fiber is excellent for feeding the good bacteria (probiotics). It is a supreme vegetable for those who feel weak, exhausted and suffering from depression and is used to heal ulcers and keep joints supple.

And if you get tired of cutting, freezing and preserving okra, let it grow a little longer and cut it to hang and dry, it will provide you with a beautiful dried vegetable to decorate like our ancestors!

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Save the Okra! Try these interesting recipes!

Summer Okra Shrimp Bowl

2 1/2 tablespoons extra virgin olive oil, divided

2 tablespoons coarse yellow cornmeal

10 ounces fresh whole okra, cut in half lengthwise

1 large red bell pepper, cut in half

2 teaspoons of honey

1 teaspoon of Creole seasoning without salt

8 ounces large shrimp, peeled and deveined

1 1/2 cups of chopped tomato

1/2 cup sliced ​​red onion

1/2 cup fresh loose flat-leaf parsley leaves

1/4 cup celery thinly sliced ​​diagonally

1 tablespoon red wine vinegar

3/4 teaspoon kosher salt

8 thin slices of red fresno chili

Preheat broiler to high with oven rack 6 inches from heat. Line a rimmed baking sheet with aluminum foil.

Combine 1 tablespoon of the oil, cornmeal, and okra in a bowl. Place the okra and bell pepper halves, skin side up, in the prepared pan. Grill 10 minutes. Wrap bell pepper in foil; let stand 10 minutes. Peel and chop.

Cover the pan with aluminum foil. Combine honey, Creole Seasoning and shrimp in a bowl; add to skillet. Grill 2 to 3 minutes on each side or until done.

Combine okra, bell pepper, shrimp mixture, tomato and remaining ingredients in bowl; shake. Serve over your choice of rice.

Serves 4, each serving contains; Calories 206, Fat 9 g, Cholesterol 71 mg, Sodium 465 mg, Carbohydrates 21 g, Fiber 5 g, Protein 11 g.

Sausage Gumbo with Okra

12 ounces hot Italian turkey sausage, casings removed

2 teaspoons olive oil

1 large onion, chopped

3 garlic cloves, minced

1 teaspoon cajun seasoning

2 tablespoons all-purpose flour

4 cups of chopped fresh tomatoes

4 cups reduced-sodium chicken broth

2 ½ cups fresh okra, cut into small slices

¾ cup instant brown rice

1 bunch green onions, trimmed and sliced ​​to serve

Cook sausage in Dutch oven over medium-high heat, breaking into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.

Return skillet to medium-high heat and add oil. Add the onion and cook, stirring frequently, until translucent, about 2 minutes. Add the garlic and cajun seasoning and cook, stirring frequently, until fragrant, about 30 seconds. Add the flour and cook, stirring to coat the vegetables, until the flour turns golden brown, about 1 minute. Add the tomatoes and okra and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Add broth, cover, increase heat to high, and bring to a boil.

Return sausage to skillet, along with rice; reduce heat to a simmer. Cook until okra is heated through and rice is tender, about 10 minutes. Serve sprinkled with sliced ​​scallions, if using.

It can be served over cauliflower with rice to lower the carb count.

Serves 8, each 1-cup serving contains; Calories 165, Fat 6 g., Cholesterol 25 mg., Sodium 672 mg., Carbohydrates 18 g. (using brown rice), Fiber 3 g., Protein 11 g.

Plain Roasted Okra

1 pound okra (smaller okra is more tender, about 30 pods)

2 tablespoons olive oil

½ teaspoon of salt

½ teaspoon garlic powder

¼ teaspoon pepper

Variation; use 2 tablespoons dry ranch seasoning packet in place of the above seasonings, just for variety

Preheat oven to 400 degrees. Spray a baking sheet and place it in the oven while it preheats.

Cut off the top of the okra or cut it into slices. Place in a bowl and drizzle with olive oil.

Sprinkle with seasonings, salt, pepper, and garlic powder, or dry ranch packet. toss to coat.

Once the oven has preheated, place the seasoned okra on top of the pan (I preheat the pan to give the okra a little more visibility when I place it on top of the pan).

Grill for 18-22 minutes or until just starting to brown.

**To cook in a fryer, cook at 360 degrees for 15-20 minutes.

Serves 4, each serving contains; Calories 107, Fat 7 g, Sodium 299 mg, Carbohydrates 8 g, Fiber 4 g, Protein 2 g.

Mediterranean style okra

extra virgin olive oil

1 small onion, chopped

3 garlic cloves, minced

2 small green chilies, such as jalapeno, minced

1 pound freshly sliced ​​okra

Salt and pepper

1 teaspoon ground allspice

½ teaspoon paprika

1 ½ cup of crushed tomatoes

½ cup of water

1 tomato cut into slices

Juice of ½ lemon or more to taste

Heat olive oil in a large skillet over medium-high heat until shimmering but not smoking. Lower the heat to medium and add the onions, garlic and minced jalapeno peppers. Cook for 4-5 minutes stirring regularly (don’t let the garlic overcook).

Add the okra and saute for 5-7 minutes over medium high heat.

Season with salt, black pepper and spices.

Add the crushed tomatoes and water. Stir to combine. Add the tomato slices on top. Bring to a boil then lower the heat and cover most of the way (leave a small opening at the top). Let the okra simmer for 20-25 minutes or until the okra has softened. Uncover and add lemon juice to your liking.

Remove from heat and serve over rice or with warm pita bread.

Serves 4, each serving contains; Calories 111, Fat 4 g, Sodium 132 mg, Carbohydrates 18 g, Fiber 6 g, Protein 4 g.

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