Eat Well Recipe: Air-Fried Okra Fries [Lunch]

These Air-Fried Okra Fries are crispy, smoky, and incredibly nutritious.¹ By using an air fryer instead of deep-frying, you eliminate heavy, inflammatory oils while retaining the vegetable's natural benefits.

Ingredients

• 1 lb Fresh okra pods (smaller pods are often more tender)²
  
• 1 Tbsp Avocado oil or extra virgin olive oil
• 1 tsp Smoked paprika
• 1/2 tsp Garlic powder
• 1/4 tsp Sea salt (adjust to taste)
• 1/4 tsp Cracked black pepper

Instructions

1. Preparation: Wash the okra thoroughly. It is crucial to dry them completely with a clean dish towel or paper towels; leftover moisture will create steam and prevent crisping.
2. Cut: Trim the stem ends off the okra pods. Slice each pod lengthwise in half to create "fries."
3. Season: Place the sliced okra in a large mixing bowl. Drizzle with the oil and toss to ensure every piece is lightly coated. Sprinkle the smoked paprika, garlic powder, salt, and pepper over the okra and toss again until evenly seasoned.
4. Cook: Preheat your air fryer to 400°F (200°C).³ Arrange the okra in a single layer in the air fryer basket, leaving a little space between them for air circulation (you may need to cook in batches).⁴
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5. Finish: Air fry for 12–15 minutes, removing the basket halfway through to shake it vigorously for even browning.⁵ The "fries" are done when they are tender on the inside crispy and browned on the edges.
   

Tips for Success (Diabetes Prevention & Health)

Okra is a powerhouse vegetable for blood sugar management.⁶ It is uniquely high in soluble fibre and mucilage (the "slime" some people dislike), which actually helps slow the absorption of sugar in the digestive tract, preventing sharp insulin spikes after a meal.

To maximise health benefits, ensure the okra is bone-dry before cooking to reduce slime and ensure crispiness without breading. By air frying instead of deep frying, you keep calorie density low and avoid unhealthy trans or processed fats, supporting both heart health and weight management—both vital factors in preventing type 2 diabetes. Serve these alongside lean protein instead of starchy potatoes for a balanced, low-glycemic meal.

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