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Red Food Energy: Okra (Abelmoschus esculentus ‘Red Burgundy’)

By Gwen Nyhus Stewart

Fried Okra

1 pound (453.6 g) okra pods, stem ends cut off, sliced 1/4 inch (6 mm) thick

sea salt

cold water

yellow cornmeal

sea salt, to taste

freshly ground black pepper, to taste

Put sliced okra in a bowl, sprinkle generously with salt; cover with very cold water. Refrigerate the okra for at least 1 hour. Drain; roll okra slices in cornmeal seasoned with salt and pepper until well-coated. Fry in a deep skillet in about 1/2-inch (12.5 mm) of hot oil until browned and crisp. Drain on paper towels.

Okra and Corn Bake

2 cups (500 mL) sliced fresh or frozen okra

3 - 4 tbsp. (45 - 60 mL) butter, divided

1 can (11 - 15 oz.) whole kernel corn, or about 1 1/2 cups (375 mL) cooked corn kernels

2 tbsp. (30 mL) flour

1 cup (250 mL) milk

8 oz. (226.8 g) shredded sharp Cheddar cheese

1 cup (250 mL) dry bread crumbs

Stir-fry okra in 2 tbsp. (30 mL) butter for 10 minutes. Place in baking dish alternating layers with drained corn. Make a white sauce by melting remaining butter in a saucepan over low heat and blending in flour. Milk should be added all at once, cooking quickly and stirring constantly. Cheese is stirred in until blended. Pour this mixture over vegetables. Melt remaining 1 - 2 tbsp. (15 - 30 mL) butter and toss with bread crumbs. Sprinkle buttered crumbs over casserole. Bake at 350° F (175° C) for approximately 45 minutes, until the casserole is heated through and the crumbs are brown.

Pickled Okra Recipe

1 qt. (1 L) white vinegar

1/2 cup (125 mL) pickling salt (not iodized)

1 cup (250 mL) water

fresh okra

dill seed

hot red peppers

hot green peppers

garlic cloves

Place 1/2 tsp. (2 mL) dill seed in bottom of each sterilized pint jar. Pack washed fresh okra as tightly as possible in each jar, being careful not to bruise the okra. Add 1/2 tsp.(2 mL) dill seed, 1 hot green pepper, 1 hot red pepper and 1 clove of garlic to each jar. Bring to boil the vinegar, water, and salt. Cover okra with hot mixture. Seal jars and process in boiling water bath according to jar manufacturer's instructions. Allow to stand for two weeks. Chill before serving.

Stir-Fried Okra Recipe

2 cups (500 mL) fresh okra, washed, trimmed, thinly sliced

1 large tomato, peeled and sliced into 8 thin wedges

1/4 cup (50 mL) green onions, sliced, white and green

1 1/2 tsp. (7 mL) freshly squeezed lemon juice

1/4 tsp. (1 mL) leaf thyme, crushed

sea salt, to taste

freshly ground black pepper, to taste

1 tbsp. (15 mL) vegetable oil

2 tbsp. (30 mL) butter

Prepare all vegetables as indicated and have ready for cooking. In a small bowl, combine lemon juice, thyme, salt, and pepper.

Heat oil and butter in a wok or large skillet. Add vegetables and seasoning mixture all at once. Toss and cook for 5 to 8 minutes.

Southern-Style Okra

1 1/2 cups (375 mL) okra, sliced

1/4 cup (50 mL) onion, chopped

1/2 green bell pepper, chopped

2 tbsp. (30 mL) vegetable oil

1-14 oz. (398 mL) can tomatoes with juice, or 1 1/2 cups (375 mL) tomato purée

1 tbsp. (15 mL) flour blended with 1 tbsp. (15 mL) cold water

sea salt, to taste

freshly ground black pepper, to taste

Cook okra in boiling salted water 10 minutes. Drain. Brown onion and green pepper in vegetable oil. Add tomatoes, cook slowly 5 minutes. Add okra and remaining ingredients. Cook over low heat 5 minutes longer.

See Red Coloured Foods in the Plants, Food Colours, & Recipes section of this web site and Recipes.Red_Food_Energy.Rhubarb.htm for additional information about the healing properties of red, phytonutrients, and recipes.

(See The Healing Garden: A Place Of Peace Chapter 7, Colour and Healing Energy, page 62 for more information about what the colour red means and Chapter 8, Colour Energy, Plants, and Recipes pages 68 - 71 for information about using red in the garden and recipes.)

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