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Friday Food Fact: The Summer Vegetable Okra

When people think okra.  They might think Gumbo.  I don’t.  I have never cared for Gumbo.  I’d order fried okra on occasion and never thought of it as a vegetable I liked unless it was fried with the breading coating all around it.  It wasn’t until I was doing a food demo at the Farmers Market this summer that I realized I liked okra, not just fried okra, but Grilled Okra!!  (PS. My kids did eat it grilled, although prefer the Okra Fingers below.)

Teaching kids about nutrition and how to prepare foods, ends up being a constant learning experience for myself too.  It works both ways.  It’s a beautiful thing, huh?

So, if you want to find out what we did when we grilled okra (with one option being a honey & lime sauce), visit the Fourth of July Post!  For now, I’m going to share some nutrition facts about okra!

PicMonkey Collage

While it’s low in calories, its loaded with fiber!  The mucilaginous content in okra pods helps aide in digestion and prevents constipation. To avoid the slimy factor that can happen with longer cooking methods, grilling is a great option.  High heat stir-frying, grilling, or pan fry are all good ways to cook the okra and keep it crisp and less-gooey inside.

Okra is a power-house for other nutrients like Vitamin B6 and Folate, Vitamin A, anti-oxidants and more!

A recipe is below for Okra Fingers – which are pan fried in healthy oil and a whole grain breading.  Gluten Free.



Pan Fried Okra Fingers
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Prep Time
5 min
Total Time
15 min
Prep Time
5 min
Total Time
15 min
  1. Whole Okra, washed and dried
  2. 2 Tbsp Oil (Olive or Organic Grapeseed)
  3. 1-2 Eggs, beaten
  4. Corn Meal and/or Flour (I used 3/4 Organic Corn Meal and 1/4 Organic Rice Flour)
  5. Salt & Pepper
  6. Optional: Sprinkle of Lawrys Seasoned Salt or Blackened Seasoning
  1. Put 2 Tbsp oil in frying pan and heat to med-high heat.
  2. Crack and beat eggs in a small bowl.
  3. Mix flour and/or corn meal with seasoning in another small bowl.
  4. Dip Whole Okra into egg and coat.
  5. Place Okra in flour/meal mixture and toss around to evenly coat.
  6. Pan fry Okra for a couple of minutes on each side or until golden brown.
  7. Take Okra out and place on a paper towel covered plate (to absorb extra oil).
  8. *Slice okra in circle rounds and use same recipe above. Cooking the whole okra creates a finger food, good for parties. Plus, its less work!
Kids Kitchen

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