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Roasted Okra with Garlic-Mayo Dip!

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Okra! Most popular deep fried! Delicious but, not ideal if you're like myself and don't generally indulge in fried food. I do, however, allow myself to eat these roasted okra bites with a little bit of homemade garlic mayo. I find that roasting okra on high heat is the best way to cancel out that 'slimy' factor I don't love. Cooking it low and slow...probably not a great idea unless you're trying to thicken a soup. Before I get to the recipe I just wanted to share a couple of the health benefits that okra carries. One thing I found helpful in my journey to eating clean healthy nutrient dense food (90% of the time...) is to know what nutrients/health benefits all these colourful foods have and what they are doing for my body. I found this deep appreciation for natural food after I started looking every ingredient up. Food can really do amazing things.

Buck Naked Kitchen - Roasted Okra with Garlic-Mayo Dip

I've always shied away from Okra because I didn't know what to do with it. It's not very common to come across in Winnipeg. When I was doing a Whole30 last fall, I made a point to try so many different vegetables and fruits that I'd never had before because I didn't want to feel limited. I looked at it as a opportunity to reach outside my comfort zone and to really start cooking with new ingredients so I could inspire others to do the same.

One thing that surprised me when I first bought okra was that it was slimy inside. What makes okra slimy? Well, The slimy stuff in Okra is actually the same stuff that is inside an aloe vera plant. It is called Mucilage. Mucilage is made of sugar residues called expolysacharrides, and proteins called glycoproteins. That's cool, but It makes me wonder.. does that mean rubbing Okra on my body will soothe my sunburn?

Buck Naked Kitchen - Roasted Okra with Garlic-Mayo Dip 2

Here are some of the great benefits of Okra

  1. Okra is rich in both soluble fibre and insoluble fibre. Soluble fibre promotes healthy cholesterol levels while insoluble fibre aids in healthy digestion.
  2. Okra is a great source of minerals. It contains Iron, Calcium, Magnesium, and Manganese. 
  3. Okra is a rich in Vitamin C which supports a strong immune function. 
  4. Okra contains antioxidants, including Vitamin A. These help with vision and keep your skin looking bright and fresh. 
  5. Okra is high in Folic Acid and Vitamin B6 which are great for metabolism and physical development.
*disclaimer: I am only a nutrition student, I am no expert or doctor by any means.

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Roasted Okra with Garlic-Mayo Dip!

Serves 2

Time: 30 Mins

Ingredients

  • 1/4 lb Okra, Halved Lengthwise 
  • 1/2 Tbsp Avocado Oil (or good quality olive oil)
  • 1/2 tsp garlic salt
  • 1/2 tsp smoked paprika
  • 1/2 tsp ground cumin
  • pinch of black pepper 
For the 'Garlic-Mayo Dip' combine:
  • 2 Tbsp Homemade mayonaise
  • 1 garlic clove, minced
  • 1/4 tsp chili powder
  • 1/4 tsp ground cumin
  • pinch of sea salt 

Method

  1. Preheat oven to 425 Degrees F. 
  2. Line a large baking sheet with parchment paper.
  3. Placed halved okra in a large bowl. Drizzle with avocado oil and toss to coat.
  4. Sprinkle over the spices and mix to make sure everything is coated. 
  5. Arrange Okra with cut side down on parchment paper lined baking sheet. Make sure they are not over-lapping. 
  6. Bake for 20-25 mins (depending on the size of the okra) Until edges are browned and crisp. 
  7. Serve with garlic mayo.

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