Lady Finger – Okra: A natural wonder food

Okra, which is also called lady’s finger, is a flowering plant belonging to the mallow family. This plant’s well-known for its green fruits, or lengthy green pods that are fit to be eaten. Its technical name is “abelmoschus esculentus” and “hibiscus esculentus” as well. It has been centuries now that this green vegetable has been extensively grown throughout the whole African province. It appears that this variety began in the Ethiopian Highlands, although the way it got distributed from there is not documented. Slaves of African brought it to USA.

It’s grown in the whole temperate, moderate and hot areas worldwide because of its rubbery fruits/ pods that contain round, white colored seeds. Its fruits are collected while they are not fully formed and consumed as a vegetable. This plant favors temperate weather and is able to put up with underprivileged soils consisting of heavy clay and irregular moisture. This plant is of the same family as cotton and hibiscus.

Okra/lady’s finger is among the most widespread vegetables in the South-Asian nations. It’s made use of in making a lot of delicious dishes. On being cut, it discharges a sticky material which has thickening properties and is regularly made use of in soups as well as stews. Brunswick stew, Gumbos, and pilaus are a few recognized dishes normally utilizing okra.

Buying tips
Okra/ladies finger can be got year-round, and has a peak period all through the summer months. At the time of purchasing fresh Okra/ladies finger, one ought to make certain that he/she chooses dry and rigid okra. They ought to be medium to dim green colored and free from any blemish.

Culinary usage
At the time of preparing, it ought to be kept in mind that the more it’s cut, the slimier it is going to become. Its variety of uses let okra to be put in a lot of diverse recipes.

Okra/ ladies finger is generally made use of as a thickening mediator in stews and soups due to its sticky interior. Nonetheless, Okra/ladies finger is also able to be boiled, steamed, sautéed, pickled, or stir-fried whole. The majority of people, who’ve eaten / cooked Okra/ ladies finger, are familiar with the okra slime. The way of minimizing the slime is trimming off the ends and avoiding piercing the okra shell. In the countries of Greece, Egypt, Iraq, Iran, Lebanon, Jordan, Turkey and Yemen, and additional area of the eastern Mediterranean, that include Cyprus, where Okra is commonly called bamia or bamya it is extensively utilized in a dense stew prepared with vegetables as well as meat. In Indian as well as Pakistani cooking, it’s sauteed or put in to gravy-based preparations and is extremely well-liked in North India and Pakistan. In western India, normally Okra, commonly called Bhindi, is stir-fried by the way of spices and a little sugar. Okra is in addition made use of in Kadhi. In the Caribbean islands Okra, commonly called gumbo, is cooked and consumed in the form of soup, often with fish. It’s made use of as a thickening mediator in gumbo. Okra, also called ladies finger, is breaded and deep fried to be served in the southern USA. The undeveloped pods of this plant might in addition be pickled. The leaves of the Okra/ ladies finger plant are in addition consumed raw in salads and the seeds of the Okra/ lady finger plant might be roasted as well as ground to make a non-caffeinated alternate of coffee

Fresh okra/ ladies finger ought to be made use of on the very day that of its purchase or is able to be kept accumulated in paper bags in the warmest area of the refrigerator for 2 to 3 days. Okra pods shouldn’t be washed prior to it being used to avoid it’s becoming slimy.

Medicinal values
Lady finger which is also well-known as Okra is an extremely helpful resource of nourishment. It is able to be of assistance in the following health conditions:

  1. It is of assistance in relieving constipation
  2. It is of assistance in controlling blood sugar for the reason that it controls the speed at which sugar is soaked up from the intestinal tract.
  3. It is of assistance in the healing of acid reflux
  4. It consists of soluble fibre that is of assistance in managing the level of cholesterol in our bodies.
  5. It consists of insoluble fiber also that helps in keeping the intestinal track in good physical shape.
  6. Lady Finger aids in decreasing the possibilities of lethal diseases such as cancer.
  7. Lady finger are in particular of assistance for controlling colo-rectal cancer
  8. The Human body is advised to contain a certain amount of vitamin B 6 as well as folic acid. Half of a cup of prepared Lady Finger makes available almost 10% of the advised amounts of vitamin B6 as well as folic acid.

Where to buy the vegetable in US
In the country of the United States where Okra is commonly known as Lady Finger, it is commonplace all over the Southern United States and in the north till Philadelphia.

Nutritional and dietary information
Okra, also known as Lady finger/ bhindi/ bamia/ kingombo/ Molondrón/ Naju is an affluent resource of helpful nutrients. It’s a first-class resource of vitamin C, Vitamin B6, fiber and folic acid to name some. It has a low amount of calories and is also free from fat. Half of one cup of prepared lady finger consists of 25 g of calories, 2 grams of dietary fiber, 1.5 grams of protein, 5.8 grams of carbohydrates, 460 IU of Vitamin A, 13 mg of Vitamin C, 36.5 micrograms of Folic Acid, 50 mg of Calcium, 0.4 g of Iron, 256 mg of Potassium and 46 mg of Magnesium.

The name of “okra”, most frequently made use of in the countries of the United States as well as the Philippines, is of West African basis and is the equivalent of the word “ọ́kụ̀rụ̀” in Igbo, which is a language that is spoken in the country of Nigeria.Okra is time and again called “Lady Fingers” in countries other than the United States. In India and over and over again in the United Kingdom, it’s referred to in accordance with its Hindi name, “bhindi” or “bhendi”.

Nutrition Facts
Servings Size 100gm
Calories 30
Total Fat 0.5%
Sodium 0.5%
Potassium 6%
Total Carbohydrate 5.4%
Dietary Fiber 3.2 g
Protein 5%
Vitamin A 12.5%
Vitamin C 36%
Calcium 8%
Iron 10%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because it has not been professionally evaluated nor have they been evaluated by the U.S. FDA.



  1. Swati Jaiswal says:

    looks good, taste great!!, easy to cook and easy to digest….

Speak Your Mind