Summer’s Delight–Ladyfinger

Seasons change, so does our lives and vegetable options. After trudging through the island of cauliflower and green peas in winter, refreshing change comes in the form of ladyfinger– sprightly green conical pod with a unique name. The otherwise finicky kids who repel at the sight of various gourds available in summer, easily munch on the ladyfinger fries, much to the relief and delight of exasperated mothers.

Ladyfinger trivia

• It was discovered around Ethiopia during the 12th century B.C. and was cultivated by the ancient Egyptians.
• With the advent of the slave trade, it eventually came to North America and is now commonly grown in the southern United States. Known as okra in USA and bendi in Malaysia, this vegetable travels continental boundaries with ease. You’ll now see ladyfinger in African, Middle Eastern, Greek, Turkish, Indian, Japanese, Caribbean, and South American cuisines.

Nutritional Profile

• Looks can be deceptive and ladyfinger is a case in instance. When it comes to nutrition this vegetable is a powerhouse. The food is low in sodium, and very low in saturated fat and cholesterol. It is also a good source of protein, B vitamins, iron, zinc and copper, and an excellent source of dietary fibre, vitamin A, vitamin C, vitamin K, calcium, magnesium, phosphorus, potassium and manganese.
  Nearly half of the nutrients of this vegetable comes from soluble fibre in the form of gums and pectins. Soluble fibre helps to lower serum cholesterol thereby reducing risk of heart disease.
• The superior fibre found in ladyfinger helps to stabilise blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract.
• The fibre also binds with excess cholesterol and toxins, and eliminates them from the body.
• Ladyfinger is slimy and this makes the fibre found in this vegetable superior to the wheat bran fibre, thereby facilitating elimination more comfortably.

Outsmart slime

• Wash the ladyfinger and allow each pod to dry well.
• Use a dry and sharp knife to slice the vegetable.
• The thinner you slice, the slimier it will get.
• Some recipes call for whole ladyfinger. Slice at the top and nick at the bottom without puncturing the pod.
• While stir frying ladyfinger allow oil to heat, not till the smoking point and avoid stirring vigorously.

Tips

• When buying ladyfinger, go for small pods, usually they are tender.
• Mature pods become woody. Twist at the bottom of the pod with your hands, if it snaps it is tender and fit for use.

Related Posts

1. Know Your Summer Veggies
2. Pear Panache
3. Cool and Melony
4. A Mid summer Treat
5. 7 Must Have Summer Fruits