Vegetables – NealEnJoy

Okra is BY FAR my favorite summer vegetable. I grew up in north Georgia having to take a knife out to the garden nearly every evening, wearing a long-sleeved shirt in the summer heat, and cut the star-shaped veggie off its itchy stalks. But, oh my goodness! The taste! After my fried okra plateful, and then the gumbo, I was life-long-hooked.

Okra: Herbaceous, hairy, annual plant of the mallow family (Malvaceae). It is native to the tropics of the Eastern Hemisphere and is widely cultivated or for its edible fruit. The leaves are heart-shaped and three- to five-lobed; the flowers are yellow with a crimson centre. The fruit or pod, hairy at the base, is a tapering, 10-angled capsule, 10–25 cm (4–10 inches) in length (except in the dwarf varieties), that contains numerous oval, dark-coloured seeds. It may be prepared like asparagus, sauteed, or pickled, and it is also an ingredient in various stews and in the gumbos of the southern United States; the large amount of mucilage (gelatinous substance) it contains makes it useful as a thickener for broths and soups. In some countries the seeds are used as a substitute for coffee. The leaves and immature fruit long have been popular in the East for use in poultices to relieve pain.

— Encyclopedia Britannica (Well, not the pictures.)

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I LOVE chopping okra–the smell, the texture, the soul involved.

Just finished chopping this mess:

And my gumbo from the other night:

Just look at a few of the Health Benefits of MOKRA (my okra):

The pods are among the very low calorie vegetables. They provide just 30 calories per 100 g, besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.
The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation condition.
The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.
The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protect the body from harmful free radicals.
The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
The pods are an also good source of many important minerals such as iron, calcium, manganese and magnesium.

— http://www.nutrition-and-you.com/okra.html

Good Evening to All! Eat MO OKRA!

Neal’s Ridiculously Simple Okra Gumbo:

One medium onion, a few cloves of garlic, some okra, a few vine-ripe tomatoes (emphasis: vine ripe)

Sautee your chopped onion in a tad of olive oil. Add the chopped tomatoes and either a couple cups of vegetable broth (I make mine when I’m boiling corn or other vegs–don’t throw that nectar away!) or water. Simmer a few minutes. Then add the sliced-pretty okra. But not too long. You don’t want it all mushy. 10 mins is great. Don’t add much salt-you want to taste the okra!

Savor.

Saturday morning I stumbled out of bed (you would think someone my age could deal with morning a bit better) and walked a few blocks to Savannah’s Forsyth Park to get some fresh vegetables. (It’s spring, so I’m on my Annual Quest to get in Stellar Shape for the maybe two times I go to Tybee Island and the beach during the summer. I haven’t seen abs in forty years, but I’m such an optimist I AM NOT GIVING UP. Do you hear me?! I intend to be on the cover of Men’s Fitness one day.)

The Forsyth Farmers’ Market is the coolest gathering of local vendors offering fresh–often organic–fruits and vegetables, along with coffees, breads, honey, jams, juices, pasta, fish, beef, poultry, herbs, flowers, etc. I LOVE their statement of purpose: “The mission of the Forsyth Farmers’ Market is to promote understanding and participation in a local food system that supports sustainable production and increases access to local products.”