Okra, raw

Okra's ridged pods are the backbone of Southern gumbo and turn up fried in cornmeal, stewed with tomatoes and onions in West African and Middle Eastern dishes, or pickled whole. Sliced okra releases a mucilaginous texture as it cooks, which thickens gumbo but can feel slippery in a simple saute, so many cooks sear it whole or hot and fast, or add an acidic ingredient like tomatoes or vinegar to cut the sliminess. It pairs naturally with corn, tomatoes, bell peppers, and warm spices like cumin and coriander, and whole pods can also be grilled or roasted at high heat to crisp the exterior.

Choose pods that are firm, bright green, and no longer than about four inches, since larger pods tend to be tough and fibrous once cooked. Okra is best used within a few days, kept dry and refrigerated in a paper or perforated bag, since moisture speeds its decline and encourages mold on the cut ends. At just 33 calories per 100 grams (about a cup), it is a low-calorie way to add bulk and texture to a stew or side dish, and it contributes 26% of the daily value for vitamin C along with 3.2 grams of fiber per 100 grams.