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POV: Okra The Unexpected Star

And a Greek Gumbo with powerful mind body benefits


Until recently, okra was never on my grocery list. The texture was just too jarring- a coarse pod with a slimy inside that always left me perplexed and unsatisfied. Why am I eating this?


Then I came across a Greek Okra Stew. I decided to be open enough to give it a try. I was blown away at the flavor, the TEXTURE! I started playing around with okra in my dishes. Learning how to cook okra allowed me to develop this Grecian Gumbo for you.


The slimy inside acts as a thickener that when heated allows for all ingredients and flavors to blend together beautifully. It also takes on a rich, earthy depth of flavor the longer it is cooked.


MEDICINAL MIND BENEFITS

Okra is indeed an unexpected star. When I dug into the research, I discovered the high nutritional quality of okra and how it can be used as a potent anti inflammatory and prebiotic. These are two strategies are used in nutritional psychiatry to decrease inflammation and support neurotransmitters. Eating foods that prevent and even combat inflammation in the body is an important strategy to regulate your nervous system.


The seeds carry powerful flavonoid and carotenoids like quercetin and lutein that are potent anti inflammatories with neuroprotective benefits. The slimy insides are actually special prebiotic fibers called polysaccharides discovered to nurture beneficial gut bugs, reduce systemic inflammation, and even help with symptoms of depression and anxiety.


This Grecian Gumbo is packed with anti inflammatory compounds. Not just the okra, but each vegetable offers its own therapeutic contribution to this dish.


Knowing how to cook vegetables (and make food as medicine) can truly change your life.


Nutrient

Type

Food Source

Medicinal Benefit

Kaempferol

​Flavonoid

Onions, Garlic

Anti Inflammatory

Lutein

Carotenoid

Okra Seed

Anti Inflammatory

Lycopene

Carotenoid

Tomatoes (heated)

Anti Inflammatory

Nasunin

Flavonoid

Eggplant

Anti Inflammatory

Inulin, Fructo oligosaccharides

Prebiotic

Onions, Garlic

Microbiome Food

Polysaccharide

Prebiotic

Okra Pod

Microbiome Food

Quercetin

Flavonoid

Okra Seed

Anti inflammatory




Greek Gumbo with Okra

Serves 8


Ingredients

1 large potatoes, peeled

1 large zucchini

1 large dark-purple eggplant

2 large tomatoes

1 large carrot

8-12 oz okra, sliced

1 large white onion, sliced

4-6 cloves of garlic, sliced

8 oz broth (chicken/vegetable) or water

6 oz extra virgin olive oil

12 oz tomato passata (or tomato sauce plus 1 tbsp paste)

1 tbsp dried oregano

1 tsp smoked paprika

Salt & Pepper


Directions

  1. Preheat oven to 350 degrees Fahrenheit. Chop the potatoes, zucchini, eggplant, tomatoes, and carrots in equal chunks or sliced, and place into a large baking dish. Slice okra, onions and garlic, and add to the mix.

  2. Add the tomato passata, olive oil, broth or water. Sprinkle with oregano, paprika, salt and pepper. Stir well incorporating all the ingredients. Use your hands if it's easier!

  3. Bake in a dutch oven or a covered baking dish for 1hr 30 minutes. Stir half way. Allow to cool for 30 minutes.


2件のコメント


This sounds amazing! Could you add a protein to it? Which one would you recommend?

いいね!
Kristin
Kristin
2023年5月03日
返信先

Absolutely! I have made it with ~ 1/2 lb of ground beef and it was delicious. You could also add shredded chicken as well. Thanks for the question <3

いいね!
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