Perfectly Roasted Okra - Healthy Recipes Blog (2024)

FAQs

What is the healthiest way to eat okra? ›

Roast okra is a healthy snack alternative to the fried version, although it does have quite a few uses in the kitchen! Turn it into a variety of other dishes like stuffed peppers, gumbo or even Spanish rice to add a nice roasted flavor. Most commonly though, they're great as a starter, side or delicious snack!

Pro tip: add a little baking soda to your okra if you want it to “draw” more.

Cooking okra over high heat is absolutely the best way to prepare it. And when it comes to heat, deep-frying is definitely hot! A deep fryer is ideal for frying okra because it allows you to set and regulate an exact frying temperature.

Steaming: Steaming is a gentle cooking method that helps retain the nutrients and texture of okra. Trim the ends of the okra pods and place them in a steamer basket. Steam for about 5-7 minutes until the pods are tender but still vibrant green. This method helps to preserve the nutrients and natural flavor of the okra.

One popular way to reduce okra's sliminess is to "soak it in vinegar for 30 minutes [before cooking with it], which helps to break up and dissolve the slime," says food scientist, food industry consultant, and author Bryan Le.

Constipation: The amount of fiber in okra can absorb water to form large stools, control blood cholesterol levels and help prevent constipation. Okra can also act as a laxative, which, along with fiber, binds toxins to help reduce bowel movements.

Lemon juice, chopped tomatoes, vinegar, or a splash of wine will not only add depth to your recipe, but it will also lower your slime quotient. A vinegar bath also does wonders to reduce the slimy consistency. Before cooking, soak the pods in vinegar for 30 minutes to help break up and dissolve the slime.

Heat the oil in a large frying pan, then tip in the okra, keeping the heat relatively high. Shake the pan so the okra starts to fry on all sides. Fry for about 8 mins, shaking every now and then, and turning the heat down if you need to.

It is quite labor intensive - with fields being picked every other day and harvest maturity does not occur at the same time.

If that's not to your liking, okra can be eaten raw, pickled, fried, succotashed, roasted, grilled, crisped to shards, or cooked an infinite number of ways that celebrate all that's special about this vegetable, and it freezes gorgeously to boot. What does okra taste like? That depends on how you cook it.

Is it better to eat okra raw or cooked? ›

Are there any health benefits to eating raw okra? Raw okra is a good source of fiber, vitamins, and minerals. It's also low in calories and rich in antioxidants. Eating it raw can help retain these nutrients, providing potential health benefits such as improved digestion and immune support.

But since it's often fried in bacon drippings, frying oil and Crisco, fried okra definitely isn't healthy. It's loaded with saturated fats and trans fats, which raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.

According to my research, grilled okra comes up as the number one okra converter. Take medium-sized whole pods, brush with a little olive oil, and sprinkle with salt, pepper, or some Cajun seasoning. Grill on high heat until the pods begin to brown on each side and serve hot with a generous squeeze of fresh lime.