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Why You Should Eat More Lady’s Finger or Okra?

April 11th, 2011 · 4 Comments ·


Okra is also known as lady’s finger because of its shape.  I used to avoid eating okra because of its taste, but not until I have eaten some yummy dishes cooked with okra.  If you do not eat them, it is time to consider to have it in your next meal.

Okra actually is a powerhouse of valuable nutrients.  It contains vitamin A, vitamin C and folic acid.  It is low in calories with about 15 calories per 100 gram serving.  The same size serving has about 2 gram of fiber and 1 gram of protein.  It does not contain any fat.  Here are few of the nutritional benefits:

  • Okra helps prevent constipation with its high contents of dietary fiber.  If you have tried other vegetables and still have toilet problem, you should eat okra instead.
  • It also facilitates the propagation of good bacteria referred to as probiotics. These are similar to the ones proliferate by the yoghurt in the small intestine and helps biosynthesis of Vitamin B complex.
  • Protein and oil contained in the seeds serves as the source of first-rate vegetable protein. It is enriched with amino acids.



Most people do not like okra because it has this sticky substance when it is sliced.  If you eat it raw in your salad, you probably need to cover it with enough source sauce.  But, some people like that raw taste by marinating it with salad dressing or lime juice and have it in the hamburgers.

I prefer okra to be cooked with curry and eggplant and I like the one cooked by my mum very much.  Few days ago, she was teaching my aunt how to cook it and while she was talking to my aunt that day, I heard her sharing few tips to buy okra:

  1. Look for pods which are green without much “bruises” due to mishandling.
  2. Go for those which give tender feel.
  3. Buy okra which are smaller size, not longer than 3 inches if possible.  The big one taste bitter.

Another method of cooking which I like, though a bit unhealthy, is to deep fry it.  Actually, to retain most of okra’s nutrients, it should be cooked with low heat and lightly steamed or eating it raw is the best choice.  Still, I prefer okra curry served with steam rice.  Yummy.


Lady’s Finger Curry



Deep fried lady’s finger


Okra with chili



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Category: Nutrition

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4 responses so far ↓
  • justin // Apr 11, 2011 at 9:21 AM

    another buying tip is to snap the end of this fruit, if it can be snapped easily then it is fresh and young. but caution, don’t let the seller catch you doing this.

  • Zul // Apr 11, 2011 at 10:00 AM

    Yes, Justin is correct. That’s how my wife taught me to pick fresh lady’s fingers. The older ones won’t snap, they just bend.

    I luv it esp with the asam pedas. Yummy!

  • Cath // Apr 11, 2011 at 12:13 PM

    My brother especially love it because of it’s sticky substance.
    Another tips is if you were to stir fry it, try not to put water as it becomes sticky when in touch with liquid.
    True, my mom use that method to pick lady’s fingers too. Though unethical but it’s the best way!
    By the way, “cover it with enough source” or “sauce”?

  • Clenbuterol // Apr 15, 2011 at 1:31 PM

    Lady finger with the tomato and onion gives a great texture and taste, it is my favorate recipe, and i love this so much that i eat 3-4 times in a week, my mother use to cook the best dish with lady finger with curd.

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