Okra is definitely having a (well-deserved) moment. Frequently featured on menus and in farmer’s markets, Okra is available year round in some parts of the southern U.S. (The rest of us have to take advantage of the late summer and early fall harvests to enjoy this veggie!) Still, this green veggie lands on a lot of hate lists—even though it’s got such a delicious flavor. Why? The most frequent complaint is that it’s slimy. But when prepared right, it doesn’t have to be!
So why is okra so great? Well for starters, it’s high in fiber and low in calories (about 33 for a whole cup!). Okra is also a great natural source of vitamins A, B, C, and K, and folate. That’s a lot of healthy packed into one little pod! Plus, the “sliminess” has benefits, too! The mucilage and fiber found in okra aids digestion, by helping adjust blood sugar and regulating its absorption in the small intestine. This ability to normalize blood sugar has beenshown to be beneficial to those with diabetes。
那么，如何使这种绿色蔬菜更可口？两个词：干燥和酸度。
Contact with water is what brings out the coating on okra (which makes sense for digestion), so before you prepare your okra—especially if it’s standing alone in a recipe—be sure to thoroughly dry it first. Acidity is also great for minimizing okra’s slick texture, so rubbing it with lemon, lime, or vinegar will help, too.
Knowing how to reduce the slime lets you enjoy okra on its own. For a quick, crunchy snack try drying the okra, and rubbing it with a little vinegar. Slice it in half, sprinkle it with salt and pepper, and bake it at 350 degrees until crispy.
秋葵在调味酱中也很好地工作 - 没有它，浓汤就不会一样！为了最大程度地减少酱汁中的秋葵质地，只需添加西红柿！西红柿果汁中的酸度使秋葵具有干燥机质地，为您的菜肴增添了美味的脆性。
My favorite way to prepare okra is in asavory pie！(向下滚动过去配方的照片!)它combines so many of my favorite farmers’ market veggies. The tomato minimizes any sliminess, while the melted cheese adds a decadent creaminess. And since it’s packed with veggies (yay, okra!), it keeps an otherwise indulgent dinner healthy.
Farmers’ Market Okra Pie
原料
- 1磅西葫芦，切碎
- 3 tablespoons Shallot, chopped
- 2个丁香大蒜，切碎
- ¼杯橄榄油
- ½ pound Okra, chopped
- 2 cups Cherry Tomatoes, sliced
- ½杯玉米
- 8盎司奶酪
- 2汤匙罗勒，切碎
- 1½杯，再加上1汤匙全麦面粉
- ¾杯玉米面
- 1汤匙发酵粉
- ¾ teaspoon Salt
- ½ teaspoon Pepper
- ¾粘贴无盐黄油
- ¾ cup Soy Milk
Directions
用于填充：
预热烤箱至400°F。
用1茶匙盐将西葫芦扔，然后在漏勺中沥干30分钟。帕特西葫芦干。（这可以防止西葫芦在烹饪过程中散发出水分，从而保持秋葵的质地。）
用一点点盐和胡椒粉在橄榄油中煮葱和大蒜，用中火在12英寸的重煎锅中品尝，偶尔搅拌直至金黄色（约4至6分钟）。加入南瓜和秋葵煮，偶尔搅拌，直到蔬菜变脆（约7至9分钟）。从火上取出并搅拌西红柿。
转移到一个大碗中，然后用玉米，奶酪，罗勒和1汤匙全麦面粉扔掉。如果需要，请加入更多的盐和胡椒粉。
对于地壳和馅饼：
将干成分混合，然后用食物处理器或手工混合黄油，直到混合物与一些大致大小的块状混合物类似于粗餐。转移到碗中，搅拌牛奶，直到混合物开始形成面团。
将面团收集到球中，用塑料包裹，冷却5分钟。
Divide the dough in half. Roll out one half into a 13-inch round on a well-floured surface with a floured rolling pin. Transfer to a 9-inch glass pie plate, leaving overhang.
加入蔬菜馅，中间略微堆积。
以相同的方式滚出剩余的面团，然后放在填充上。修剪面团，留下1/2英寸的悬垂。压皮边缘在一起。在下面折叠悬垂，并在周围挤压边缘。将三个蒸汽通风口切入碎屑的顶部。
Bake for 50 minutes to 1 hour, until crust is golden and filling is bubbling. Cool for at least 15 minutes before slicing. Serve warm or at room temperature.
营养信息
制作：8份|Serving Size：1片
Per serving：卡路里：354;总脂肪：19克；饱和脂肪：9g;单不饱和脂肪：5G;多不饱和脂肪：1g;胆固醇：3mg;钠：591mg;钾：366mg;碳水化合物：36克；饮食纤维：4G; Sugar: 4g; Protein: 12g
营养奖金：维生素A：23％；维生素C：37％；钙：35％；铁：13％
Are you an okra fan? What’s your favorite way to prepare it? Share in the comments below!
