Okra - Nutrition

Delicious, Pesticide-free Okra

Are you turning your nose up?

Check out our recipes at the Beasley Farm Blog.

About Okra

Okay, so Okra looks like those pods outer space aliens are born out of.

It's gooey and slimy (YUCK!)

BUT,

Okra does have redeeming qualities, and we actually found a recipe we like! Okra may be stir-fried, battered, baked or grilled using a number of dips and rubs to season. Many cooks add Okra to soups, stews or simply boil it. Okra "juice" helps thicken stews and soups.

One quarter pound of Okra has the following redeeming qualities:

33 calories

2.0 grams of protein

7.6 grams of carbohydrates

0.1 grams fat.

 Okra is a very good source of:

 dietary fiber, vitamin A, vitamin C, vitamin K, thiamin,

riboflavin, folate, calcium, magnesium, potassium and manganese,

and a good source of niacin, iron, phosphorus, zinc and copper.

A little trivia regarding Okra:

Introduced from West Africa, Okra is also known as "lady's finger", okro, ochro, bamia, bamie, gombo, gumbo, quiabo and quingombo. Because it is grown in more topical zones, Okra is available year round, especially in warmer climates. Loaded with fiber, Okra contains tiny white seeds which are edible.

If you're still turning your nose up, please check out our recipes!

Please click on the chart below to see all the nutritional reasons for incorporating Okra to the diet.

Barbecued Okra

Barbecued Okra

Recipe adapted from Steven Raichlen

Show:  BBQ with Bobby Flay

Episode:  BBQ University

1 teaspoon kosher salt

1 teaspoon sweet paprika

1 teaspoon sugar

1 teaspoon ground coriander

1/2 teaspoon freshly ground black pepper

1/2 teaspoon cayenne pepper

1/4 teaspoon celery seed

1 pound fresh okra

1 tablespoon unsalted butter, melted, or olive oil

(or use any combination of your family's favorite spices)

Preheat the grill to high.

Pour olive oil into baggie and add salt, paprika, sugar, coriander, black pepper, cayenne, and celery seed. Squish in bag to mix well. (NOTE: sugar causes the blackening)

Rinse the okra under cold running water and blot dry with paper towels. Trim the tips off the stem ends of the okra but do not cut into the pods. Place the okra into the baggie and shake to coat. 

When ready to cook, arrange the okra on the hot grate so that they are perpendicular to the bars or you may wish to skewer 4 or 5 pods side by side with bamboo skewers that have been soaked in water to keep any stray okra from falling through the grates and into the fire. Grill the okra until nicely browned, about 2 to 4 minutes per side, turning with tongs as needed. Transfer the grilled okra to a platter or plates and serve immediately.

NOTE: There is no slime! LOL The okra flavor is delicious combined with the seasonings.

This is a very easy and quick recipe - perfect if grilling meat, as it only takes about 5-10 minutes from start to finish!

We found Skewers to be helpful:

This Week's Specials!

Hi! Just a reminder that when words are shown in a different color, it means a link has been created for you to conveniently click on and see the recipe or additional information. :-) The recipes in the right column under the word LABELS are also clickable.

Joann and Rolo searched the Plant City Farmers Market high and low for all kinds of goodies, in addition to what is growing on the farm. Jack and I saw all kinds of delicious fruits and veggies. There were also some diligent souls picking the last of the green beans for the big U-Pick - it's nearly over so don't delay!

Will you be seeing Rolo on Spring Hill Drive tomorrow? If so, you'll want to be there bright and early to bring home tender and crisp, exquisite Asparagus! Gorgeous! Try it steamed with dinner tonight (click here for a meal idea).

Our big special of the week is beautiful, tender Yellow Summer Squash! Fixed as a side dish medley or baked in a cozy casserole for this week-end's rainy, cooler weather, yellow squash is low calorie, contains trace minerals and vitamins.

Low in Saturated Fat and Sodium, summer squash is a good source of Thiamin, Niacin and Pantothenic Acid, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin B6, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese.

Per serving, Yellow Squash contains 17mg of Omega-3 fatty acids and 10mg of Omega-6 fatty acids.

Minerals (Amounts Per Selected Serving %DV)

Calcium 3.4mg 0%

Iron 0.1mg 1%

Magnesium 5.3mg 1%

Phosphorus 14.9mg 1%

Potassium 73.4mg 2%

Sodium 0.5mg 0%

Zinc 0.1mg 1%

Copper 0.0mg 1%

Manganese 0.0mg 2%

Selenium 0.0mcg 0%

Total Carbohydrate 0.5g 0%

Dietary Fiber 0.2g 1%

Squash can be eaten boiled, sautéed, raw, grilled, fried, baked, and stir-fried.

It can be shredded for baked goods and used in salads and casseroles.

Other treasures found at the Farmers Market are:

Gorgeous, Firm Poblano Peppers

REd and Green Bell Peppers

Eggplant

Zucchini

Purple and Green Cabbage

Sweet Corn (we had some tonight! Yummy!)

Beets

Carrots

Tomatoes

Radishes

Pickling Cucumbers

Romaine Lettuce

Sweet Potatoes

Bakers

Red Potatoes

Red and Yellow Onions

Scallions

Asparagus

Yellow Squash

**Spaghetti Squash** (yum!)

Avocados

Pinke Grapefruit

Bananas

Lemons

Limes

Plums

Navel Oranges

Our pesticide-free green beans and okra!

Try the Spaghetti Squash if you're looking for a change. Cut in half, put in a microwave dish which has a glass cover. When cooked, remove the seeds, and shred with a fork!

Have you seen our calendar for who? what? when? and where?

Just click here, or click on the tab at the top of this page. The tab will be updated every month to let you know about our exact dates and times for our satellite locations. This month, we have extra days to be out and about in order to accommodate Thanksgiving. 

Our quote for the week is:

I would define "good" as the daily pursuit of making the world ever so slightly better than you found it.  - Chris Baker -

Hope your week-end is fantastic! As always, thank you for your ongoing support and encouragement so we may continue bringing good-value to your family's table.

Veggie hugs,

Yellow Squash Medley

Ingredients:

Assorted summer squash (and other vegetables if desired)

Method:

Slice and chop as into bite size pieces.

Lightly stir in olive oil for 10 minutes at 250 degrees, (or longer if more well-done vegetables are desired). (or medium low heat on stove)

Season with your family’s favorite flavors.

For a new twist, try tossing with herbal Italian seasoning.

Or add broccoli florets, sliced red bell pepper and onions!

Squashes grown on Beasley Farm are pesticide-free.

Jack’s Cheesy Squash Casserole

Jack’s Cheesy Squash Casserole

Ingredients

8 cups cubed squash (yellow and/or zucchini)

1 medium onion, chopped

3/4 cup sour cream

1 cup grated cheddar cheese

2 tbsp butter

1/2 cup crushed Ritz crackers

salt & pepper to taste

Method:

1. Chop Squash and boil (about 20 minutes) until tender. Place towel in colander and pour squash into towel until it cools. After squash cools, squeeze to get excess water out of it. Put into bowl.

Note: squeezing out moisture prevents a watery casserole

2. Saute onion in fry pan with butter until translucent.

3. Add onion and remaining ingredients (except Ritz crackers)  into bowl, and combine. After mixing thoroughly, place into casserole dish.

4. Top with crushed Ritz crackers. Bake at 350 for 25 minutes, until cheese and sour cream have heated well.

(this meal is shown with steamed asparagus and grilled chicken breast)

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Baked Penne with Roasted Vegetables

A Great Main Course, or delicious side -

Baked Penne with Roasted Vegetables

Recipe courtesy Giada De Laurentiis

please click here to see the Food Network

(Photos from Jack's Kitchen)

Ingredients

• 2 red peppers, cored and cut into 1-inch wide strips
• 2 zucchini, quartered lengthwise and cut into 1-inch cubes
• 2 summer squash, quartered lengthwise and cut into 1-inch cubes

• 4 cremini mushrooms, halved

• 1 yellow onion, peeled and sliced into 1-inch strips

• 1/4 cup extra-virgin olive oil

• 1 teaspoon salt, divided
• 1 teaspoon freshly ground black pepper, divided
• 1 tablespoon dried Italian herb mix or herbs de Provence
• 1 pound penne pasta
• 3 cups marinara sauce (store bought or homemade)
• 1 cup grated fontina cheese
• 1/2 cup grated smoked mozzarella
• 1 1/2 cups frozen peas, thawed
• 1/4 cup grated Parmesan, plus 1/3 cup for topping
• 2 tablespoons butter, cut into small pieces

Directions

Preheat the oven to 450 degrees F.

On a baking sheet, toss the peppers, zucchini, squash, mushrooms, and onions with olive oil, 1/2 teaspoon salt, 1/2 teaspoon pepper, and dried herbs. Roast until tender, about 15 minutes.

Meanwhile, bring a large pot of salted water to a boil over high heat. Add the pasta and cook for about 6 minutes. Since you will be cooking the pasta a second time in the oven, you want to make sure the inside is still hard. Drain in a colander.

In a large bowl, toss the drained pasta with the roasted vegetables, marinara sauce, cheeses, peas, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Using a wooden spoon, gently mix, until all the pasta is coated with the sauce and the ingredients are combined.

Pour the pasta into a greased 9 by 13-inch pan. Top with the remaining 1/3 cup Parmesan and butter pieces. Bake until top is golden and cheese melts, about 25 minutes.