Okra is an important part of Southern cooking. The dark green pods are the main ingredient in spicy Creole stews or gumbos. In fact, okra is nicknamed gumbo in many parts of the world.
This low-calorie, starchy vegetable is high in folate; a half-cup serving contains about 50% of the Recommended Daily Allowance (RDA). It is also rich in vitamin A and vitamin C, potassium, an electrolyte that maintains fluid balance, helps to transmit nerve impulses, and is needed for proper muscle function and metabolism.
Okra's unique flavor and thickening properties make it a wonderful addition to stews and soups. As it cooks, it releases sticky juices that thicken any liquid to which it is added. This is due in part to the high content of pectin and other soluble fibers. Pectin helps lower blood cholesterol levels by interfering with bile absorption in the intestines and forcing the liver to use circulating cholesterol to make more bile. The large amount of soluble fibers also helps prevent constipation by absorbing water and adding bulk to the stool.
For many people, especially those who are put off by its gummy consistency, okra is an acquired taste. There are a few ways to decrease this somewhat unappetizing attribute. Rather than boil okra, steam or blanch the pods until they are just tender; the longer okra cooks,the softer it becomes, and with either of these methods, there is less liquid to become glutinous. Don't slice the okra before cooking—less juice will be released if the inner capsule remains intact. Prepare okra along with an acidic vegetable, such as tomatoes, to reduce its gelatinous consistency.