Lotus Root
Lotus flowers are aquatic plants of the Nelumbonaceae family. References to lotus flowers have been celebrated in Asian countries for thousands of years. The flowers representing purity, sexual innocence, and divine beauty. Lotus flowers are pink, purple, or white flower and float in shallow pools, lagoons, and marshes that you will often see depicted in Buddhist paintings as a symbol of enlightenment because the lotus grows in muddy waters.
The flower embeds its roots in the bottom of the lake, stream, river, or another body of water. They are aquatic perennials, with seeds that can germinate long after falling dormant. The lotus is a bowl-shaped perennial and is often confused with water lilies. There are over 100 species of lotus. You’re probably most familiar with the white single-flower lotus, which has around two dozen petals. Other types of lotuses include the double-flowered lotus, which can have over 100 petals, as well as pink and red varieties.
Lotus grows native to Asia, Australia, New Guinea, and the Middle East. The outside of the root may not look especially appetizing, as it’s a pale brown color, but once you slice into it, the interior’s lacy geometric holes make the food stand out.
The lotus root (or rhizome) is a long, woody object that attaches to the bottom of the pad and can stretch up to four feet. It can be washed, sliced, and then prepared. It is frequently used as a vegetable in Asian cuisines. It is also used in the natural or powdered form in traditional herbal medicine. Benefits are improved digestion, boosting the immune system, and balancing mood, and relieving depression.
It is commonly pickled as a snack. Given its tangy and slightly sweet taste, it is often used as a salad topping. It has the texture of a potato and tastes slightly like coconuts before any extra flavoring is added.
Lotus root has a unique mix of vitamins, minerals, and phytonutrients, including potassium, phosphorus, copper, iron, and manganese, as well as thiamin, pantothenic acid, zinc, vitamin B6, and vitamin C. It is also a very significant source of dietary fiber and a decent source of protein.
As part of a balanced diet, lotus root can be a good way to stimulate blood circulation and energy levels. The iron and copper content in lotus roots is significant, and they are both integral parts of red blood cell production, helping to reduce the chances of developing anemia and increasing vitality and blood flow.
One of the elements of the vitamin B complex is pyridoxine, which is thought to directly interact with the brain’s neural receptors, which influence mood and mental states. In folk medicine, it is thought to control irritability, headaches, and stress levels. Lotus flowers are often connected with peace and tranquility but it is the lotus root, which delivers the peace people are looking for.
There are significant levels of potassium the lotus root. An adequate amount of potassium in the diet is vital to ensure a proper balance between the fluids in the body and also counteract the effects of sodium in our bloodstream. Potassium is a vasodilator, meaning that it relaxes blood vessels. Thus, by lessening the contraction and rigidity, it can help increase blood flow and reduce the strain on the cardiovascular system. Potassium can also be an essential component of neural activity and the passage of fluid and blood in the brain.
Lotus root is “woody”, making it a healthy option for dietary fiber, which will bulk up the stool and expedite bowel movements. Adequate dietary fiber can reduce symptoms of constipation while optimizing nutrient absorption. This is possibly done by increasing the secretion of digestive and gastric juices and stimulating peristaltic motion in the intestinal muscles to facilitate easy and regular bowel movements.
One of the lotus’ most common uses in traditional Chinese medicine is stopping diarrhea. To try this natural remedy, soak lotus seeds in warm water for a few hours and then add rock sugar until you find a taste you like.
One hundred grams of lotus root contains 73% of your daily requirement of the powerful antioxidant vitamin C. Vitamin C is an important component of collagen, which maintains the integrity and strength of our blood vessels, organs, and skin, and is also a major stimulant for the immune system. Vitamin C can neutralize free radicals in the body, which are dangerous by-products of cellular metabolism that may increase the risk of chronic conditions, like cancer and heart diseases.
Vitamin A is found in lotus roots, which helps improve the health of the skin, hair, and eyes. Vitamin A has antioxidant capabilities and can prevent macular degeneration and other ocular conditions. It also helps to speed up wound healing and treat skin conditions and inflammation.
There are no inherent risks of lotus root; however some choose to eat lotus roots raw, which can spread parasites or bacterial infections. Therefore, it is recommended to always cook lotus roots before consuming them as a part of your diet.
How to Buy
Fresh lotus root gets harvested in the winter, long after the lotus flowers have withered and their seed pods dried. If you want to find it fresh, this is the time, and the place to look is an Asian grocer. You want to look for a lotus root that’s firm, light brown, and free of cracks, soft spots, or major blemishes. Occasionally the lotus root comes with two pods, like a link of sausages. If you’re lucky enough to get one of these, don’t cut them apart until ready to use.
If you look closely at the slices of lotus root, you may notice some have seven holes and others have nine. While the taste is similar, the seven-hole root is softer, and gets used for soups and dehydrating, while the nine-hole variety works better raw on salads, pickled, and put into a stir fry.
There’s also the Jingtang lotus root, which is long and thin; as opposed to the usual short and squat. It can grow three to six feet long. Overall there are around 300 types of lotus flowers with edible roots, though most don’t have a notable difference.
How to Store
An unwashed lotus root should be wrapped in a damp cloth, and stored in the refrigerator, for around a week or two. If the ingredient has already been peeled and sliced, then keep it cool in a sealed container, and use it up as soon as possible. It’s best to let the exposed pieces sit in a bath of acidulated water, which you can make by adding a little vinegar or lemon juice to regular water. This will help preserve the color and leech out any bitterness.
How to Cook
Like many vegetables, the lotus root tastes good raw, boiled, fried, and in soups, so you have a lot of options. Peel the whole root before slicing it thinly. Alone, the ingredient has a mellow flavor, but it can easily absorb whatever spices and sauces you’re working with. It’s also tasty when baked as a crisp chip with just a dash of salt.
If eating raw, give the slices a bath of vinegar water to take out some of the bitterness. When making soup, add the lotus root near the end of the cooking cycle like a garnish; if you let it sit in the broth too long, it can get sticky and starchy.