The Foodie Dietitian Blog

Roasted Okra with Chili Oil

Hola! Jk – I’m not in Barcelona. Yet. Hi! Today, I’m thrilled to have a friend and mentor on the blog. She might not know I consider her a mentor but back when I was laid off and all like “ohemgee what do I do now?!”, Marisa was kind enough to lend an ear and give me some insight into her career journey and what got her to where she is now. I continue to admire her and the work she does and was so excited to spend more time with her last year at Blog Brûlée. Marisa lives in Atlanta and shares the BEST southern recipes on her blog, Marisa Moore Nutrition. Thanks so much, Marisa for “blogsitting” today and sharing this awesome okra recipe that I can’t wait to try!

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I’m excited to help “blogsit” while Kara is off enjoying Europe this summer. I’m a southern girl to the core so I’m showing a little southern hospitality with a dish. This recipe features one of my favorite summer vegetables (technically a fruit). Okra.Roasted Okra via @marisamoore | karalydon.comThis fuzzy green pod is one of the most polarizing foods around. You either love it or hate it. If you’re a lover and appreciate a little heat, you’ll love my Roasted Okra with Chili Oil recipe.. If you’re a hater (an okra hater that is), I hope my recipe will change your mind. Here’s why…

This sometimes slippery vegetable has a lot to offer. Okra is an excellent source of vitamin C and a good source of magnesium, folate and soluble fiber – the type that helps lower blood cholesterol and the risk for heart disease.

Now you’re probably thinking that’s all good… but what about the slime? I know. That’s the million-dollar question. Well, there are several ways around that. Don’t overcook it. Use okra to add flavor and to thicken soups and stews. You could also fry it but in being a good dietitian, I can’t recommend that at home. My favorite way to prepare okra is to simply roast it. Roasting allows the okra flavor to shine – giving you the health benefits without the extra calories from frying.

Okra is in season during the warmer months. Select smaller pods with bright green color. These are the most tender and flavorful. Fresh okra spoils quickly – buy and prepare it within a couple days.

Did I convince you? I hope you’re ready to give okra a chance with my easy Roasted Okra with Chili Oil.Roasted Okra with Chili Oil via @marisamoore | karalydon.com

Easy Roasted Okra with Chili Oil

Yield: 4 servings

Easy Roasted Okra with Chili Oil

Ingredients

  • 1 pound fresh whole okra
  • 2 tablespoons chili oil (recipe follows)
  • Coarse salt
  • Fresh cracked black pepper
  • Chili Oil Ingredients:
  • ½ cup extra virgin olive oil
  • 1 teaspoon crushed red pepper flakes

Instructions

  1. Preheat oven to 425°F.
  2. Wash and dry the okra. Cut off the tops and slice lengthwise.
  3. Place the okra on a baking sheet, leaving plenty of space between each piece. Drizzle with the chili oil. Sprinkle with salt and pepper to taste.
  4. Roast the okra for 15 minutes, turning once.
  5. Remove from the oven and enjoy as a warm snack or side dish.
  6. Chili Oil Recipe:
  7. Combine the oil and red pepper flakes in a small saucepan. Heat the oil until it reaches 180°F. Use warm or let cool and store in an airtight bottle in the refrigerator up to one week.

Notes

Recipe Courtesy of Marisa Moore, RDN

3.1
https://karalydon.com/recipes/roasted-okra-with-chili-oil/

Check out these recipes for more seasonal vegetable sides:

Parsnip Fries | @TheFoodieDietitian

Truffle Parmesan Parsnip Fries

Creamy Cottage Cheese Coleslaw

Creamy Cottage Cheese Coleslaw

Creamy Broccoli Salad

Creamy Broccoli Salad

I'm a nutrition coach and yoga teacher helping people to learn to love food again. I love cooking, taking pictures of my food and traveling around the world. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life. And check out my e-book to learn how to improve your health through nutrition and yoga. Show me what deliciousness you make! Tag me @karalydonRD on Instagram.

Comments

  1. I still need to try okra!!! It looks so yummy with the chili oil! Pinned 🙂

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