Okra is often overlooked for cooking. Check out ONIE Project's recipe for Baked Popcorn Okra and a guide for buying and storing the tasty vegetable.

1. Enjoy okra in many ways: baked, sautéed,
roasted, stewed, grilled or diced!
July - October
Look for small to medium, brightly colored, firm
pods.
OKRA
Store fresh okra in a plastic bag in the fridge up
to 3 days. Okra can also be stored frozen in an
airtight container up to 8 months.
www.onieproject.org
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
Helpful Tips
Enjoy okra in many ways: baked, sautéed,
roasted, stewed, grilled or diced!
July - October
Look for small to medium, brightly colored, firm
pods.
OKRA
Store fresh okra in a plastic bag in the fridge up
to 3 days. Okra can also be stored frozen in an
airtight container up to 8 months.
www.onieproject.org
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
Helpful Tips

2. Recipe: Baked Popcorn Okra
1. Preheat oven to 425°F.
2. In a medium bowl, beat egg until well
mixed. Add flour, milk oil to make batter.
Mix well.
3. In a large zip-close plastic bag, add
cornmeal, chipotle pepper, cumin, oregano
garlic powder to make breading. Close
bag shake well.
4. Dip 1/2 cup okra into batter. Completely
coat remove with slotted spoon place
into breading bag. Close shake bag to
cover okra with breading mixture. Repeat
until all okra is covered.
5. Spray a baking sheet with cooking spray.
Place okra on baking sheet bake 20
minutes or until golden brown.
6. Remove from oven serve immediately.
• 1 egg
• 1/2 cup whole-wheat
flour
• 1/2 cup 1% low-fat milk
• 1 tsp canola oil
• 2 cups sliced okra
• 1/2 cup cornmeal
• 1/2 tsp chipotle pepper powder
• 1/4 tsp cumin
• 1/2 tsp dried oregano
• 1 tsp garlic powder
• Non-stick cooking spray
Ingredients:
Preparation:
8Servings:
Est. Time: 35 min
Nutrition Facts
Serving size: 10 pieces (63g)
Servings Per Recipe 8
Amount Per Serving
Calories 80
Total Fat 1.5g
Saturated Fat 0g
Trans Fats 0g
Cholesterol 25mg
Sodium 20mg
Total Carbohydrate 14g
Dietary Fiber 2g
Sugars less than 1g
Protein 3g
Vitamin A 4% Vitamin C 10%
Calcium 4% Iron 4%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 15
4%
2%
8%
1%
4%
8%
Recipe: Baked Popcorn Okra
1. Preheat oven to 425°F.
2. In a medium bowl, beat egg until well
mixed. Add flour, milk oil to make batter.
Mix well.
3. In a large zip-close plastic bag, add
cornmeal, chipotle pepper, cumin, oregano
garlic powder to make breading. Close
bag shake well.
4. Dip 1/2 cup okra into batter. Completely
coat remove with slotted spoon place
into breading bag. Close shake bag to
cover okra with breading mixture. Repeat
until all okra is covered.
5. Spray a baking sheet with cooking spray.
Place okra on baking sheet bake 20
minutes or until golden brown.
6. Remove from oven serve immediately.
• 1 egg
• 1/2 cup whole-wheat
flour
• 1/2 cup 1% low-fat milk
• 1 tsp canola oil
• 2 cups sliced okra
• 1/2 cup cornmeal
• 1/2 tsp chipotle pepper powder
• 1/4 tsp cumin
• 1/2 tsp dried oregano
• 1 tsp garlic powder
• Non-stick cooking spray
Ingredients:
Preparation:
8Servings:
Est. Time: 35 min
Nutrition Facts
Serving size: 10 pieces (63g)
Servings Per Recipe 8
Amount Per Serving
Calories 80
Total Fat 1.5g
Saturated Fat 0g
Trans Fats 0g
Cholesterol 25mg
Sodium 20mg
Total Carbohydrate 14g
Dietary Fiber 2g
Sugars less than 1g
Protein 3g
Vitamin A 4% Vitamin C 10%
Calcium 4% Iron 4%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 15
4%
2%
8%
1%
4%
8%