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Lady Fingers/Okra
Okra, also known as lady fingers and Bhindi, is a flowering plant that belongs to the mallow family. Its main medicinal value lies in its extraordinary mix of soluble and insoluble fibers, which help lower blood sugar levels, lower unhealthy (LDL) cholesterol levels in the blood and lower the risk of colorectal cancer.
Okra is best cooked lightly and quickly by blanching, roasting, steaming or stir fry to preserve its essential nutrients. Many people like deep fried okras which is, unfortunately, less healthy.
Okra’s sensuous texture and exotic flavor are admittedly acquired tastes. If you don’t like the vegetable, it’s because there is a recipe out there that you haven’t tried it in yet. More than 20 years ago, I had Gumbo in Louisiana and it changed my mind about okra since then. The slippery sap of okras exuded during cooking is an essential thickener to gumbo. Choose fresh young and tender okra with tails that easily snap off.
OKRA VEGAN GUMBO
INGREDIENTS:
200gm Okras (1cm cut)
1 ear fresh corn (seeded)
1/2 red capsicum (diced)
1/2 yellow capsicum (diced)
1 yellow onion (diced)
3 cloves garlic (chopped)
1 stalk celery (diced)
1 medium carrot (diced)
3 Tbsp Biona Organic Polenta Bramata
2 Tsp Gran Luchito Smoky Chipotle Fajita & Taco Mix
1 Tsp Absolute Organic Thyme
1 can Absolute Organic Diced Tomatoes
1 can Biona Organic Mixed Beans (drained)
3 Tbsp oil
Parsley (Optional)
COOKING INSTRUCTIONS:
1. Sweat the onion and garlic with oil in pot for a couple minutes. Stir in celery, carrot, capsicum and cook it for a couple of minutes. Add the can of Absolute Organic Diced Tomatoes and 1 1/2 can of water together with 3 Tbsp Biona Organic Polenta Bramata (stir well).
2. Season it with Gran Luchito Smoky Chipotle, Absolute Organic Thyme and salt. Add the corn and simmer it for 15 minutes and finally add in the Biona Organic Mixed Beans and okras to cook for another 5 minutes.
3. Serve the vegan and gluten free gumbo over Quinoa mix rice. Garnish with parsley.
Note: Rinse and cook 1/2 cup quinoa with 1 cup of mix rice (red and long grains) and 2 1/2 cup water in rice cooker or pot.
ROASTED CAPON WITH OKRA
INGREDIENTS:
1 capon
80gm Butter (room temperature)
2 Tbsp chopped parsley
1 Tbsp Absolute Organic Rosemary
Salt and black pepper
1/2 lemon
500gm roasting potatoes
1/2 red Capsicum
1/2 yellow Capsicum
10 shallots
10 cloves garlic
2 medium purple carrot/carrot
200gm Okra
1/2 Tsp Absolute Organic Cayenne Pepper
1 Tbsp Clearspring Organic Sunflower Frying Oil
COOKING INSTRUCTIONS:
1. Make the butter herbs by mixing the butter with Absolute Organic Rosemary, parsley, black pepper and salt together.
2. Clean and pat dry the capon. Rub the whole capon with butter herbs including the area between the meat and skin of the capon. Let it marinate in room temperature for at least half an hour.
3. Prepare the vegetables and toss it with oil, salt and Absolute Organic Cayenne Pepper.
4. Preheat oven to 190C. Put half a lemon in the cavity of the capon. Tie around the ends of the legs with twine. Fold the wing tips under and position the capon on the roasting rack. Roast the capon together with the potatoes, carrots and garlic for about 1 1/2 hours. Continue roasting by increasing the oven temperature to 200C and add the capsicum and shallots. Roast for another 30 minutes.
5. In the last 10 minutes of roasting, throw in all the Okras. The capon is ready when internal temperature in the thickest part of the thigh is 74C. 6. The total time of roasting should be about 2 hours. Allow the capon to rest for 15 minutes before carving.
Note: A capon is a rooster that’s been surgically castrated (caponization) at a young age, causing a hormonal change in the bird that improves the quality of its meat. Juice from the roasted lightly spiced Okras will mix well with the dripping from the roasted capon which yields an aromatic natural gravy.
CREAMY DILL COLD OKRAS
INGREDIENTS:
200gm Okras
100gm Fresh Baby corns
Fresh cherry tomatoes
2 Cup Natural Greek Yogurt
1 Packet Simply Organic Creamy Dill Dip Mix
1/2 Tbsp oil
COOKING INSTRUCTIONS:
1. Mix the Simply Organic Creamy Dill Dip Mix with the yogurt and let it chill for 30 minutes in the refrigerator.
2. Blanch the Okras and baby corns for 3 minutes in boiling water with a dash of salt and 1/2 Tbsp oil. Rinse it with cold water. Lightly squeeze the okra to drain the water in it. Chill it if you prefer it to be really cold.
3. Serve the Okras, baby corn and cherry tomatoes by drizzling the creamy dill over it.
Note: The light sourish creamy dill with the cold crunchy okras and baby corns are appetizing.
©️ 2021 Moon Chai