By Doug Walton
Muskogee Farmers' Market Director
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Okra is one of those foods most people either love or hate.
And for most folks who tend to avoid it, chances are that’s due to the slime factor — not much of an issue when frying it, but we all know about the troubles with eating lots of fried foods.
Okra is however an extremely nutritious vegetable, high in fiber as well as vitamins C, K and A, plus it’s packed with folates, manganese and is one of the green veggies with the highest source of anti-oxidants, such as beta carotene and lutein.
One way to cook okra with a minimum of slime is to grill or broil it, after partially slicing the pod open (see recipe below).
Items besides fresh-picked okra available at the Muskogee Farmers’ Market include cantaloupe; watermelon; sweet potatoes; sweet and hot peppers in a mix of colors and sizes; purple-hull peas; eggplant; peaches; grapes; pickling and slicing cucumbers; red ripe and green tomatoes; garlic; yellow squash and zucchini; green beans, new potatoes, onions and summer spinach.
Other items at the farmers’ market this week include free-range eggs; grass-fed beef, lamb, goat, chicken; farm-fresh flower bouquets; Amish baked goods; authentic tamales, burritos and tortillas; hot dogs, links and polish sausages w/ grilled veggies; lemonade; natural soaps, lotions, and body care items.
Not all items listed are available on Wednesday and Saturday, so stop by the market or call me, Doug Walton, 686-6939, to see what’s there.
On most Wednesdays, the market also will host cooking demonstrations by Muskogee County OSU Extension nutrition educators, Michelle Brown and Jewels Jones. Cooking will usually take place between 9:30 and 10:30 a.m. with samples provided.
Food stamps/SNAP benefits are accepted at the farmers’ market. Customers wishing to purchase eligible foods with their Oklahoma Access card can visit the farmers’ market tent, swipe their card in exchange for tokens, and shop with vendors offering eligible items, which include food-bearing plants. Also, most debit cards can be used by any customer to purchase $5 tokens, good for buying anything at the market.
Muskogee Farmers’ Market is open rain or shine from 8 a.m. until noon Saturdays and from 8 a.m. until 1 p.m. Wednesdays through October. The market is located under the parking pavilions in front of Muskogee Civic Center, Fifth Street and Okmulgee Avenue.
GRILLED OKRA
1 pound fresh okra, washed (slice almost in half lengthwise from the tip toward the stem, for a crispier texture when grilled)
1 to 2 tablespoons sesame oil or extra virgin olive oil
salt and pepper, to taste
Heat the grill to medium-high. Brush the okra with oil and lightly season with salt and pepper. Grill the okra until lightly browned, three to five minutes per side, turning once or twice. (Skewers or wire mesh grilling screens will help keep okra on top of the grill.) Serve while still warm.
Yield: Four to six servings.
