Okra

How to select

• Choose okra that is about 2-4 inches long and tender. 
• Avoid okra that is too large. 
• Fresh okra has a fresh green color; avoid any with brown discoloration.

How to prepare

Rinse okra in a cool stream of water when ready to use.

How to store

• Refrigerate dry, unwashed okra pods in the vegetable crisper loosely wrapped in perforated plastic bags. 
• Wet pods will quickly mold and become slimy. 
• Okra will only keep for 2-3 days. 
• When ridges and tips of pods turn dark, they need to be used immediately. 

Peak season

Summer

Ways to use

• Trim ends of okra, coat in oil, and grill for five minutes on each side. Sprinkle with lemon.
• Add to stews and soups. Try making gumbo.
• Boil okra, drain water, and combine with stewed tomatoes, onions, and bell peppers.
• Top your salad or pizza with okra.

Fun facts

• Okra is also known as "lady's fingers" and is part of the hibiscus family. 
• Okra is native to Africa but is grown around the world, including the U.S. 
• Okra is technically a fruit, but is eaten as a vegetable. 
• There are several varieties of okra including burgundy, purple, orange, red, and white.

Nutrition info and facts

Okra is a good source of vitamin C to promote immune health. Okra is a good source of fiber, which aids in digestion. Okra is low in calories, fat, and cholesterol.

1 cup okra = 33 calories, 7 g carbs, 3 g fiber, 82 mg calcium, 57 mg magnesium, 61 mg phosphorus, 299 mg potassium, 23 mg vitamin C