Vegucation: Okra

fresh okra

Okra is a southern food staple. Although it’s usually breaded and fried, there are healthier ways to get its benefits.

Why is it beneficial?

Okra has a large amount of vitamins A and C, as well as minerals like calcium, iron, and magnesium. The vitamins give you healthy eyes and skin and keep your immune system healthy. Okra also has a ton of fiber which improves digestion. However, if you’re prone to kidney stones, beware of how much okra you eat. It contains oxalates which cause the formation of kidney stones. For the average person, eating okra is safe.

How long will it keep?

Okra will last for 2-3 days in the refrigerator. For longer storage, you can always freeze it.

When is it in season?roasted okra

You can usually find okra between July and October in Tennessee. Always try to buy local and organic whenever possible.

How can I prepare it?

Okra can be delicious even when it’s not fried. Here are a few ideas:

  • Roast it sliced or whole at 375 degrees for 15 minutes.
  • Sauté it and add it to your stir fries, curries, gumbos, and soups.
  • You can grill it alongside your meat.
  • If you have the time, pickle your okra to make it last longer.


Share with us how you like your okra on our Facebook page, Weekly Fig.


Weekly Fig is a private membership association for local sustainable foods. 


Meet the Author


Rachel Howard

Rachel is studying to become a registered dietician at UTC. She believes eating real food is the key to a healthy lifestyle, and loves to teach others about nutrition. Rachel enjoys planning healthy and tasty meals and experimenting in the kitchen with new recipes. She likes the challenge of trying to make classic family recipes healthier or learning new cooking techniques.