Think, Eat, Be Healthy

Fresh Okra And Grape Tomatoes Recipe

Fresh okra is the star ingredient of this recipe for a healthy whole food diet.

Fresh okra is the star ingredient of this recipe for a healthy whole food diet.

About Okra

Okra is a wonderful and underutilized vegetable. The young pods are best and cook more quickly when still tender but fully mature pods work fine with just a little extra cooking time and moisture. Okra supplies a lot of soluble and insoluble fiber, huge amounts of vitamins K and C, folates, manganese and a host of other vitamins, minerals and phytonutrients. Like most fruits and vegetables, fresh okra has anti-inflammatory and antioxidant properties.

The key to cooking okra is to start out with a fairly hot pan and do the first half of the cooking quickly and with no added liquid to seal in most of the soluble fiber. This keeps the dish from turning into a gelatinous mess, which can easily happen if okra is boiled or fried too slowly. Deep fried okra is popular for just this reason though I seldom recommend deep frying, preferring to avoid the breading and extra fat involved.

The recipe ingredients for fresh okra and grape tomatoes: onion, okra, bell pepper, grape tomatoes and garlic

The recipe ingredients for fresh okra and grape tomatoes: onion, okra, bell pepper, grape tomatoes and garlic

This Recipe

For two servings of fresh okra and grape tomatoes, start by cutting the stem ends off of 15-20 okra pods. Cut the pods into 1/2″-3/4″ lengths. This should make about 1 1/2 cups of cut okra. Course dice 1/2 cup of onion and 5-6 peeled garlic cloves. Cut 1 cup of grape or cherry tomatoes in half. Cut 1/2 cup of bell pepper into pieces about the same size as the okra.

Put 3 tablespoons of coconut oil into a thick bottomed skillet over medium heat. Add all of the vegetables after the oil has heated up but before it starts to smoke. Season with a little sea salt, freshly grated black pepper and fresh or dried herbs of your choice. Go lightly at this stage and adjust the seasoning when the okra is almost done.

Turn the vegetables every minute or two. It is alright if they brown a bit. When the okra is starting to get soft and flexible, add 2 cups of water or broth. When the liquid comes to a boil, reduce the heat to a fast simmer. Stir the vegetables occasionally to prevent sticking or burning. When the liquid is almost all reduced/absorbed, check a piece of okra for tenderness. If the okra is still too firm, add a little more water and continue to simmer until done. Adjust the seasoning at this point.

This recipe uses all fresh vegetables and healthy oil. It can be part of any healthy whole food diet.

Vegetables in the skillet and almost ready to add the liquid.

Vegetables in the skillet and almost ready to add the liquid.

Variations On The Recipe

The flavor and total nutrition of this recipe can easily be adjusted by your choice of pepper. Red, orange, yellow and green bell peppers all add their own flavor. Fresh green or red chile peppers can be used instead of the bell pepper for a more piquant dish. Dried red flakes can replace the black pepper. Or use a combination of all of the above for an even greater variety of nutrients and flavors.

Roma or other larger tomato varieties can be used instead of grape or cherry tomatoes, but wait to add them until it is time to add the liquid or the okra will become too wet too early in the cooking process. You can use whole grape of cherry tomatoes to keep the flavors of the different vegetables more separated and concentrated.

Make this dish into a curry by using fresh or ground turmeric root, garam masala, coriander seed and a pinch of ground clove for seasoning.

Add sausage, pulled chicken or pork and finish in the oven or on the stove for a hearty entree.

Use extra liquid and serve as a soup or vegetable stew.

Serving suggestion: fresh okra with grape tomatoes, steamed broccoli and pork loin ribs with red chile BBQ sauce.

Serving suggestion: fresh okra with grape tomatoes, steamed broccoli and pork loin ribs with red chile BBQ sauce.