Look for crispy, immature pods and avoid those with over-ripen, sunken appearance, discolored spots, cuts and mushy.

·         Smaller pods – Always look for smaller pods because they are tender. They taste better than the larger ones which are tough and stringy too.

·         Bright colour – Look out for bright green-coloured pods. You may also find varieties of burgundy or deep red. Those are also used for cooking purpose but green ones are widely used.

·         Unblemished pods – While selecting okra, try and look for unblemished ones. These are fresh and are not rotten from inside.

·         Firmness – Check for the firmness of okra. While the smaller pods are generally tender, they should not be very soft.

Okra is sometimes called "Powerhouse of nutrients"-

Dietary fiber (9 % ), folate , pyridoxine , thiamine, Vit C, Vit A, Vit K , copper, calcium , potassium , iron, magnesium, manganese, zinc  and phosphorus.

·         The low calorie content of Okra (30 kcal / 100 gm) and its high fibre content are best for those who are on their weight reduction regime. It provides minimum calories and its high fibre levels help in keeping you full for longer.

·         Bhindi helps to fight against diabetes. The fiber it contains aids in stabilizing blood sugar level by delaying sugar absorption from the intestines.

·         The iron content in okra helps the haemoglobin formation in the body and stops anemia. Vitamin K assists in body-fluid coagulation.

·         Okra or lady finger’s  is one of the best vegetable sources of dietary fiber which is absolutely vital for the digestive system. Dietary fibers in okra help avert and ease constipation. The soluble fibre in okra absorbs water and adds mass to the body thereby preventing constipation.

·         By cleansing out the intestinal tract, Lady’s Finger is able to advance colon health by permitting the organ to work at a higher rate of effectiveness and decrease the risk of colon cancer.

·         Soluble fibre in lady’s finger or okra helps to reduce serum cholesterol therby reducing the risk of heart disease. Okra is furthermore high in pectin that helps in lowering high body-fluid cholesterol by changing the output of bile in the intestines.

·         The high Vitamin content in Lady’s finger helps battle cold and improves the overall functioning of the immune system.

·         Vitamin A and beta carotene discovered in okra’s are absolutely vital nutrients for sustaining good eyesight. In supplement, these essential nutrients furthermore help stops eye associated problems such as cataracts. 

·         The high allowance of fol-ate contained in lady’s finger or okra is beneficial for the fetus during pregnancy. Folate is an essential nutrient which advances the development of the fetus body. 

·         Antioxidants in Bhindi or Okra helps in fighting the tendencies of asthma or breathlessness. The vegetable also contains a lot of vitamin C and your asthmatic tendencies lower in frequencies and severity when you take this regularly.

·         Okra contains folate that helps in building bone density and gives you field to fight osteoporosis. The stronger bones give your body more agility.

·         The Vitamin B9 that is present in the Lady’sfinger helps your brain to function in a better way. Folate and B9 vitamin helps improve your mental strength and keeps away old age symptoms to set in mentally.

Place them inside the refrigerator which is little warmer. Eat them while they are fresh to obtain full benefits of vitamins and anti-oxidants.

·         Okra should be stored unwashed.

·         You can store it in a paper bag or simply wrap it in a newspaper. If you don’t have a paper bag, you can also store it in a perforated plastic bag.

·         Make sure you keep it in the warmest part of your refrigerator. This would help you store it for up to 3 days at least.

·         Okra tends to decay faster when kept really cold. So make sure you store it in warmer temperature in your refrigerator.

·         Simply blanch the whole okra and freeze it if you want to store it longer.

Bhindi masala

Besanwali bhindi

Grilled bhindi/okra