For instance, deep-frying may alter the nutrient profile of okra chips and other foods by increasing fat and calories and reducing nutrients such as vitamin C ( 16, 17). However, not all okra chips are nutritionally equivalent. Preparing your okra chips with heart-friendly fats like olive oil increases the nutritional benefits of your homemade snack ( 15). These antioxidants reduce harmful free radicals in your body and protect against the negative health effects of chronic inflammation ( 13, 14). Other antioxidants found in okra include polyphenols, flavonoids, and isoquercitrin ( 1). Meanwhile, vitamin K supports proper blood clotting and bone health ( 10, 11, 12). Vitamin C is a water-soluble antioxidant with anti-inflammatory properties that plays an important role in immune health. It’s also a rich source of vitamins C and K, providing 26% of the DV of both per cup (100 grams) ( 9). Just 1 cup (100 grams) of raw okra provides 33 calories and 14–15% of the Daily Value (DV) of magnesium, folate, and vitamin B6 ( 9). Okra is low in calories and a good source of dietary fiber and essential vitamins and minerals. Okra can also be dehydrated or deep-fried, although the latter option may not be the healthiest. Season as desired, then air-fry or bake to make chips. Prepare okra by slicing and soaking in vinegar for 30 minutes to remove the stickiness. As a rule of thumb, it’s best to reheat all leftovers to 165✯ (74✬) ( 8). Store them in an air-tight container in the refrigerator within 1 hour of cooking and use within 3–4 days. Department of Agriculture (USDA) food safety guidelines for any leftover chips. Lastly, you can also dehydrate unseasoned okra by slicing them into quarter-inch pieces, spreading them on a tray, and leaving them in the dehydrator for 4–5 hours at low heat.įollow the U.S. They’re ready when they begin to brown and turn crispy. It also requires less oil ( 7).Īir-fry the okra chips at 270✯ (132✬) for 15–20 minutes or oven bake for 40–45 minutes at 400✯ (204✬). Therefore, it’s best not to reuse frying oils ( 5).īaking or air-frying vegetables at high heat for a shorter duration has been shown to preserve the quality of the food more than deep-frying. It also increases your exposure to potentially cancer-causing compounds ( 4, 5, 6).įurthermore, repeatedly heating vegetable oils at high temperatures reduces their nutritional benefits. To make chips, you can fry, dehydrate, bake, or air-fry the prepared okra.Įven though deep-frying gives food a unique combination of flavors and texture, research has shown that it may induce inflammation in your body. If you’re after a gluten-free option, simply use cornmeal or other types of gluten-free flour in place of all-purpose flour. If frying, you may create a batter using all-purpose flour seasoned with parsley, oregano, salt, black pepper, and paprika, or any other spices you desire. Alternatively, you can add a blend of flavors such as paprika, black pepper, chili powder, or amchur powder. There are almost endless options when it comes to seasoning your chips, depending on your preferences and palate.Īt a minimum, you may want to toss the okra in olive oil and a little salt. If the end snaps off, it’s young, but if it bends without snapping, it’s on the older side.īecause older okras are stringy with a hard texture and are difficult to chew, you may want to omit these from your recipes. Then, rinse with clear water and pat dry with paper towels ( 3).Ī West Indian practice for choosing soft and palatable okras is to test them by breaking their ends. The University of Illinois Extension recommends soaking cut okra in vinegar for 30 minutes to remove some of the stickiness. However, be mindful that the more you cut the vegetable, the stickier the texture. To make okra chips, you can slice the okra lengthwise or into quarter-inch pieces. One pound of okra serves about four people as a snack or side dish. This way, you can customize them to your taste for a nutritious and quick snack. Although okra chips can be purchased ready-made online or at specialty stores, you can also make them from scratch at home.
0 Comments
Leave a Reply. |