Week 38--Okra

I love Southern food.  Yes I do.   It's rich and very comforting.  Two of my favorite items in Southern food are black eye peas and okra.  I had both today and my tummy feels very happy :)  I suppose if you are Mexican and are used to eating nopales, eating okra is not that strange.  It can be a bit slimy if not cooked properly, but if you can get past the texture it is quite delicious.  Okra is a good source of fiber, vitamin B6 and folic acid.  But here are other interesting facts about okra (Source:  http://www.neurophys.wisc.edu/ravi/okra/)

The superior fiber found in okra helps to stabilize blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract.

Okra's mucilage not only binds cholesterol but bile acid carrying toxins dumped into it by the filtering liver. But it doesn't stop there...

Many alternative health practitioners believe all disease begins in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent and improve constipation. Fiber in general is helpful for this but okra is one of the best, along with ground flax seed and psyllium. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra's mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic many people abhor. In other words, this incredibly valuable vegetable not only binds excess cholesterol and toxins (in bile acids) which cause numerous health problems if not evacuated, but then assures easy passage out of the body of same. Unlike some prescription and over-the-counter drugs for this, the veggie is completely non-toxic, non-habit forming (except for the many who greatly enjoy eating it), has no adverse side effects, is full of nutrients, and is economically within reach of most.

Further contributing to the health of the intestinal tract, okra fiber (as well as flax and psyllium) has no equal among fibers for feeding the good bacteria (probiotics).

To retain most of okra's nutrients and self-digesting enzymes, it should be cooked as little as possible, e.g. with low heat or lightly steamed. Some eat it raw. However, if one is going to fry it (and it is undeniably delicious prepared that way when rolled in cornmeal and salt), only extra virgin olive oil, or UNREFINED coconut butter is recommended (this is NOT the unhealthy partially hydrogenated product found in processed foods.) Organic ghee used by gourmet chefs, has the oil and flavor of butter without the solids, is also excellent for frying okra (does not burn like butter), and may be obtained from the health food store.

This week I prepare a Vegetarian Gumbo with Greens inspired by this recipe:  http://vegetarian.about.com/od/maindishentreerecipes/r/greengumbo.htm with a few modifications.  Here is my version:

Ingredients (remember to use organic whenever possible)

6 to 8 cups greens (I used a mix of collard greens and kale)

1.5lbs of okra, trimmed and sliced

2 red onions chopped

1 red bell pepper chopped

1 green bell pepper chopped

1 jalapeno pepper chopped

4 stalks of celery chopped

4-6 cloves of garlic, minced

1/2 cup beer

2 pints of vegetable broth

1 jar marinara sauce

1 package of vegan sausages, sliced

2 tsp dry thyme

2 tsp dry oregano

1 tsp dry sage

1 tsp dry basil

1 tsp cayenne pepper

3TB Olive oil, divided

1TB earth balance

1/4 cup flour

file powder for topping

Directions

1. In a small pot whisk together earth balance and flour over low heat to form a roux, stirring continuously for about 10 to 15 minutes.  Once it turns a dark reddish brown add beer and whisk until smooth.  Remove from the heat and set aside.

2. In a separate skillet sautee okra in 1TB olive oil for about 10 to 15 minutes or until slightly browned (this step will prevent it from becoming slimy in the gumbo).  Set aside.

3. In a large soup or stock pot brown sausages in 1TB olive oil.  Set aside.  In the same pot saute onions, bell pepper, jalapeno and celery for a few minutes in 1 tablespoon of oil until soft.  Add greens, thyme, oregano, sage, basil and cayenne and continue to cook until greens are soft.

4. Add garlic and cook just until fragrant (~ 1 minute ).  Add marinara sauce, roux, sausage and vegetable broth.  Bring to a boil and reduce heat.  Simmer for about 20 minutes.  Adjust seasonings as needed.

5. To serve sprinkle cayenne and file powder on top of gumbo.  

6. Optional:  Serve over cooked basmati rice.