Roasted Cajun Okra

Okra is usually one of those veggies you love or hate. I have been guilty of being in the second category -- until recently.


If it is the goo-i-ness which keeps you from enjoying these fiber-and-nutrient rich little guys, try something new which takes that slime away (smile).

Okra is quite tasty when grilled or roasted. In fact, we have used Italian seasonings, Cajun seasonings, Mexican-style seasonings, and even plain old salt and pepper. It's all good.

Ingredients:


Extra Virgin Olive Oil
Cajun Seasoning blend
Raw Okra

Method:


Slice caps and tails off Okra (to allow steam to escape).


Slice larger pieces in half lengthwise.


Place in baggie. Drizzle oil.

Add whatever seasonings your family prefers. Vary this occasionally to match whatever else is on the menu that night.


Place on cookie sheet which has been lined with parchment paper.

Bake at 400F degrees, approximately 30 minutes, longer if crunchy texture is desired.

Fried Okra

Okra - you either love it or hate it. There is seldom an in-between affection with Okra. However, I'm one of those in-betweenies. Depending how Okra is prepared, I really enjoy it. My favorite is Grilled Okra, but occasionally, we indulge in fried okra (the only way my husband will eat it). Four of our favorite versions for Fried Okra are listed below.


Okra belongs to the NightShade group of fruits/vegetables, is a great source of fiber, contains Vitamins A, C, D, E, K, B6, B12 and several other important vitamins. For a comprehensive listing of vitamins and minerals, please see our "About Okra" page.

Paula Deen of the Food Network Channel has an easy, traditional Southern Fried Okra recipe sure to please lovers of crunchy, munchie-style foods. Serve them as snacks, side dishes, hor dourves and even on pizza!


Paula's easy, two-and-a-half-minute VIDEO recipe contains five ingredients:


Okra
Buttermilk
Flour
Salt
Canola Oil


She slices the okra, lightly pours a little buttermilk, tosses the Okra in the milk, pouring out the excess. Then she lightly tosses in flour, places the okra into a prepared skillet and fries it.


Officially, her more elaborate recipe includes other ingredients. Just click here to see the recipe and video for her second recipe. 

For Paula's Cajun Twist, check out her yummy recipe by clicking here.

For an interesting change in an old classic,  Sunny Anderson, also of the Food Network, inspires with a healthier option using Canola Oil, Okra, Salt and Sage Leaves! Mmmmm! Sunny's recipe also has a video. Just click here to see what she shares.

Finally, and our all time favorite, is Paula's "Cajun Tempura Okra with Scallion Dipping Sauce". Yummmmmmmm! This recipe contains more ingredients, but is always a "surprising" crowd pleaser with our friends. Paula's Cajun Tempura recipe is located on the Food Network's site here.

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: