Last week I provided information in this column about watermelons, a delicious summer treat that almost everyone enjoys. This week let me share some information about okra, a vegetable that people seem to either despise or love with nothing in between.

I must admit that until recently I was never a big fan of okra. When I was young, there were very few vegetables that my mother put on the table that I did not enjoy. But I could not even stand the sight of okra. The only way she cooked okra was stewed, and I could not stand the slimy part. Now, my tastes have changed somewhat. I love fried okra and will even request it when given the opportunity in a restaurant. But I still cannot deal with the slimy kind.

Okra, as well as many other kinds of vegetables, is grown in abundance in Robeson County. It is available from most vendors at any of the local farmers markets and from many roadside stands throughout the county. Like with all other vegetables, those locally grown and picked fresh just hours before you purchase them are far more delicious than most of those in grocery stores that may have been shipped in from far distances and may have been sitting on the shelves for days before you purchase them.

Okra is a tropical plant in the same family as hibiscus, hollyhock, and cotton. It was most likely brought to the United States during the early 1700s by African slaves. Although the climate in the southeast is more suitable for okra, varieties have been developed that allow okra to be planted in virtually all areas of the United States. In the deep south, okra can actually be grown year-round.

In tropical areas, okra will grow to more than 12 feet in height, but the more desirable varieties for garden and commercial use usually grow only 3 to 6 feet tall. The immature pod is the part of the plant we eat, but when allowed to mature and dry out, the old pods are often used in dried flower arrangements and in making ornaments and novelties. Since they are in the same family as hibiscus and hollyhock, okra plants are sometimes prized as ornamental plants in flower gardens.

Okra can be used in soups, canning, stews, and as a fried or boiled vegetable. It goes well with tomatoes, onions, corn, peppers, and eggplant. You can also find okra frozen, pickled, and canned.

When cut, okra releases a sticky substance with thickening properties, useful for soups and stews. Gumbos, Brunswick stew, and pilaus are some well-known dishes which commonly use okra. In some regions of the United States, okra is actually called gumbo because gumbo is the Swahili word for okra.

When buying fresh okra, look for young pods free of bruises, tender but not soft, and no more than 4 inches long. It may be stored in the refrigerator unwashed and in a paper bag or wrapped in a paper towel in a perforated plastic bag for 2 to 3 days. It may also be frozen for up to 12 months after blanching whole for 2 minutes. Cooked okra can be stored (tightly covered) in the refrigerator for 3 to 4 days. If you would like more information about freezing or storage or recipes for okra, please E-mail Susan Noble, Foods and Nutrition Agent on our staff, or call her at 671-3276.

Okra is a powerhouse of valuable nutrients. Nearly half of it is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy decreasing the risk of some forms of cancer, especially colorectal cancer. One half cup of cooked okra contains nearly 10 percent of the recommended levels of vitamin B6 and folic acid, 25.60 calories, 1.5 grams of protein, 5.77 grams of carbohydrates, 2 grams of fiber, 50.4 mg of calcium, 0.36 mg of iron, 257.6 mg of potassium, 13.04 mg of vitamin C, 240 IU of vitamin A, and 36.8 mcg of Folate.

Irmo, South Carolina, claims to have "the nation's original celebration of Okra." Each year, since 1974, the Okra Strut has been held, and the latest estimates indicate that over 100,000 people attend each year. This festival is used to raise funds for the local library, police department, parks, and to provide scholarships for local students.

There is even a group near Charlotte that call themselves WACKOS which is an acronym for Wings Across Carolina Kite and Okra Society. They meet the first and third Saturday of each month, but from what I can find out about this group, they fly a lot of kites and have a lot of fun, but I don't know that they eat or sell a lot of okra.

Summer is here, and there is a lot of fresh okra available. Remember to buy enough that you can freeze some for this coming winter.

E-mail address: Everett_Davis@ncsu.edu

Mailing Address:
P. O. Box 2280
Lumberton, NC 28359-2280

Phone: 910-671-3276
Fax: 910-671-6278

Date Created 8/20/02