Healthy Eating/Recipes

Evoke the Okra

So, the Mr. is growing okra this year. He harvested one pod and suggested we have it for dinner. Seeing as we do not live in Whoville, I needed to find more!

Shopping at the store, I ran into an old friend, explained my search for fresh okra to which she asked, “What are you going to do with it?”

Good question but my answer wasn’t entirely inspiring. “Not much,” I said.

After trimming the pods, I dry sautéed them but thought about oven roasting them because that’s what we do for most of our veggies. You could probably put them on the grill but then you’ve got the grill pan to clean…I know you’re seeing a pattern. We eat very simply – probably too simply for many of you.

If we had frozen okra I’d add some tomatoes; once in awhile, we’ll make a Louisiana seafood gumbo but this was fresh okra, so why get out a second ingredient? “Lazy” is probably also crossing your mind. But honestly, when you have fresh produce from your own garden (and the market) it truly doesn’t need much enhancement.

Nutritionally, okra is like most veggies. Minimal calories, fat and sodium. It’s a nice fiber, vitamin C and vitamin K source.

And, for those of you cringing, there is no slime with fresh okra that meets up with a sharp knife.

Try a new veggie to be well,

Marcia

PS  I would love to hear what you do with okra or another “different” vegetable. Sadly, I don’t know where your comments go on this blog, so I’d love it if you write me at marciacrawford1@gmail.com on this or ANY subject.

Permanent link to this article: http://marciacrawford.net/archives/okra

Summer Salad

Tomato and corn seasons have collided at our house. We’ve combined those with avocado for a terrific summer salad. A bright vinaigrette complements it all.

Remembering that tomatoes are not only sources of vitamin A and C and potassium, they’re rich in carotenoids (alpha-carotene and beta-carotene), lutein and lycopene.

Because carotenoids are fat-soluble, it’s advantageous to eat foods containing them with a healthy fat source to aid absorption. So, both the avocado in the salad and the olive oil in our dressing magnifies the salad’s health benefits.

“Cowboy caviar” recipes often use the same combo with black beans and black eyed peas plus a few additional ingredients. This creates a full meal with the beans adding protein and great fiber. Typically chips (oven baked of course) add a grain so you have three out of five food groups represented and you’ve hardly broken a sweat.

Tell me what your favorite fresh summer combos are. We can all use some inspiration to be well,

Marcia

PS Cooking also increases carotenoid absorption by the body.

Permanent link to this article: http://marciacrawford.net/archives/summer-salad

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