SELECTION | STORAGE | NUTRITION | IDEAS | RECIPES | HANDOUTS
Okra is a green edible seed pod that has a fuzzy texture on its skin. The pods are used for soups, canning, and stews, or as a fried or boiled vegetable.
HOW DO I MAKE A GOOD SELECTION?
When selecting okra, look for ones that have a bright green color to them and are firm when touched. Make sure to avoid okra that is moldy, limp, or dried out.
WHAT IS THE PROPER STORAGE?
Store uncooked okra in a plastic bag or container in the refrigerator for 2-3 days or in the freezer in an airtight container. Before cooking okra, make sure to rinse them carefully with cold water.
WHY SHOULD I EAT THIS?
Okra provides about 10% of our daily recommended amount of Vitamin B6 and Folic Acid. Vitamin B6 helps our cells grow and stay healthy. Folic acid helps our tissues grows and cells work and is an important vitamin for women who are pregnant.
HOW COULD I USE THIS?
- Add to soup or stew
- Add to stir-fry
- Okra is used in gumbo
- Try okra grilled, sautéed or roasted
- Pickle okra
Download Handouts & Recipe Cards
Check out these handouts and recipe cards. You can download and print these resources to use in your educational programs. The first page of each handout has general information about the produce item. The second page includes different recipe options. Recipe cards print 4 recipes per page. The first page includes the photo of the recipe and the second page includes ingredients and directions.
Source:
- Fruit and Veggie Fact Sheets, UNL Nutrition Education Program
- Seasonal Produce Guide - Okra, SNAP-Ed Connection
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