Lady’s finger – also known as Okra, Okro or Bhindi – is a flowering plant of the mallow family. This plant is cultivated in a warm climate and can be easily grown in one’s garden. It is mostly grown in West African, Ethiopian and South Asian areas. It has a very high fibre content and also many health benefits. The plant grows up to 2 metres tall with long, broad leaves. The petals of its flowers are white to yellow often with a red or purple spot at the base of each petal. Lady’s finger is a capsule containing many seeds. It is among the most heat and drought tolerant vegetable species in the world.

Origin

From Arabia, the plant spread around the shores of the Mediterranean Sea and eastwards. The plant was introduced to the Americas by ships plying the Atlantic slave trade in the 1650s, when its presence was first recorded in Brazil. Okra may have been introduced to south-eastern North America from Africa in the early 18th century. By 1748, it was being grown as far north as Philadelphia. It was commonplace throughout the southern United States by 1800, and the first mention of different cultivars was in 1806.

Health Benefits

Due to its high fibre content, okra contributes towards proper digestion by facilitating proper bowel movements. Frequent inclusion of okra in the diet prevents diabetes. It has a very good folate content which aids in rapid cell division and growth, such as in infancy and pregnancy. Children and adults both require folate to produce healthy red blood cells and prevent anemia. It is known to be high in antioxidants. It is a good source of vitamin C, calcium and potassium. It controls asthma, obesity, cholesterol and helps prevent sun stroke, constipation, colon cancer and skin pigmentation. It improves immunity and eyesight too. With so many health benefits, okra should be included in the diet on a regular basis.

Where and how to buy  Lady’s Finger

• You can buy okra in most supermarkets now, but you can certainly get them at Asian markets.
• Choose the most tender ones as they give the best taste to the dish! A tender okra’s tip snaps off easily between thumb and forefinger – and that’s the foolproof way to choose good okra.
• Okra should not have any black spots on it.
• Sometimes the okra might look good from the outside but it might be spoilt in the inside. Care should be taken to check inside of the okra when cutting it.

Tips for using and cooking Lady’s Finger

• Store it in a zip-lock bag in a refrigerator a day before using it. This will help to get the lady’s finger less slimy while cooking. It should be used immediately once taken out of the refrigerator.
• Before cooking the lady’s finger, wash it thoroughly in cold water and pat it dry completely with a clean towel.
• The ends should always be trimmed before using. It should then be soaked in vinegar or lemon water before using it – again to reduce slime. It should be fried in oil for a bit before adding spices to avoid the slime. It should be set aside and added at the end to a dish.