Fried Okra - Good for the Gut

I snagged some locally grown organic okra at Mid-town Farmer's Market this weekend. This is the most adorable babiest okra I've prepared, I almost hated to take a knife to them. I plucked out some of the tiniest specimens to show to the boys exclaiming, "look how adorable these are, have you ever seen such tiny okra?" Little boo snatches one out of my hand and before I could advise against trying it raw, he crunched it up remarking "mmm, pretty good." Big boo inquired "what does it taste like?" Little boo replied "yummy," and down the hatch went one for big boo. Little boo wanted to know if he could "crunch up" the stem too. At times I forget how fond of raw veggies they are, love it!

Okra is in the "super green" veggie category. But it doesn't stop at being full of good for ya stuff like Vitamin A, Thiamin, B6, C, folic acid, riboflavin, calcium and zinc. While researching okra for this article, I was surprised to find there are okra supplements available. Turns out the fiber in okra is pretty amazing stuff. Anyone with issues related to blood sugar, constipation, colon function, high cholesterol and ulcers would be interested in reading the fine print on okra. I like anything that's good for the gut, so I'll be all over eating more okra. Sadly, I didn't find okra on George's World's Healthiest Food List, nor is it in Dave Grotto's 101 Foods That Could Save Your Life, but after reading up on Okra it seems to be worthy of inclusion in both.

I liked this ezine article as it lists out several health benefits, but it doesn't cite the nutritionist. I found two other sources citing nutritionist Sylvia Zook, PhD University of Illinois. Like most plant based food, it's nutrients are best retained by consuming it raw, or slightly cooked using low heat. And no, frying does not count as low heat, but darn it, I'm a southern girl and it tastes good fried. We eat minimal chips and other fried convenience foods, so I'm OK with frying up these babies. The boos had the right idea, going for it raw. (As I type, they keep going over to the pan of cornmeal coated slices still raw and munching.) Next time I snag fresh market orka, I'm trying it raw! And I'll cook it whole, especially if I get these baby kinds again.

Okra Health Benefits

• The mucilage and fiber found in okra helps adjust blood sugar by regulating its absorption in the small intestine.

• The fiber of okra has many superior qualities in maintaining the health of the gastro-intestinal tract.

• It helps reabsorb water and traps excess cholesterol, metabolic toxins and surplus bile in its mucilage and slips it out through the stool. Due to greater percentage of water in the bulk it thereby prevents constipation, gas and bloating in the abdomen.

• It is an ideal vegetable for weight loss and is storehouse of health benefits provided it is cooked over low flame to retain its properties. This also to ensure that the invaluable mucilage contained in it is not lost to high heat.

• Okra facilitates the propagation of good bacteria referred to as probiotics. These are similar to the ones proliferate by the yoghurt in the small intestine and helps biosynthesis of Vitamin B complex.

• For adding bounce your hair. Boil horizontally sliced okra till the brew become maximally slimy. Cool it and add a few droops of lemon and use this as the last rinse and see your hair spring back to youthfulness and jump.

• Okra is an excellent laxative treats irritable bowels, heals ulcers and soothes the gastrointestinal track.

• Protein and oil contained in the seeds of okra serves as the source of first-rate vegetable protein. It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur amino acids.

This is my grandma's recipe. I still remember garbing up in hat and long sleeves in the hot summer (sun and mosquito protection) to pick okra as a girl. Then we'd spend all day washing, slicing and blanching to freeze for the winter. I'd get little slices on my finger tips from the constant contact with the edge of the paring knife. Now those were the salad days. I miss Ma.

Ma's Fried Okra

1 lb Okra

1/2 cup whole grain cornmeal

Grapeseed oil (1-2 inches deep in appropriate pan)

Wash the okra, pat dry and slice in 1/4 inch thick slices. Place 1/2 cup of whole grain cornmeal in a pie plate. Spread the okra slices out and sprinkle lightly with salt. Coat in the cornmeal and let stand for 15 minutes.

Heat 1-2 inches of grapeseed oil in a saucepan or dutch oven on medium high heat. Add okra to hot oil in batches (single okra layer). Be careful not to over crowd the pan or the oil loses it's heat and you'll end up with longer fry times and soggy end product. Fry until golden brown (mine took 2-3 minutes). I didn't have to turn mine because the oil just covered the thin slices. Using a slotted spoon remove the okra from the oil and let drain on a paper towel lined plate. Immediately sprinkle with a little salt while the okra are still warm.

In my opinion, this stuff is better than popcorn. Hubby said this was light compared to batter fried okra and enjoyed it.

If you have a fave way to eat okra, please share. I'm looking to fix it more often and need to venture out from fried from time to time. Frying with grapeseed oil gets expensive....