This is my first time ever to try lotus root although I have seen these many times back in India and in the Asian markets. Having laid my hands on this root, I purposed to make something out of this crunchy rhizome. After reading a bit and how it needs to be fresh to enjoy it in a raw salad, I decided to saute it with chives blossoms.
Lotus Root is one of low calorie root vegetables. The root is composed of several health benefiting phyto-nutrients, minerals and vitamins. The rhizome is a very good source of dietary fiber. The fiber, together with slow digesting complex carbohydrates in the root help reduce blood cholesterol, sugar, body weight and constipation conditions.
|Lotus Root Peeled and Sliced|
Lotus root is one of the excellent sources of vitamin C. Vitamin C is a powerful water soluble anti-oxidant. It is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps body protect from scurvy, develop resistance against viral infection, boosts immunity, hasten wound healing and remove cancer causing harmful free radicals from the body.
In addition, it contains moderate levels of some of valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, niacin, riboflavin, pantothenic acid, and thiamin. Pyridoxine (vitamin B-6) acts as coenzyme in the neuro-chemical synthesis in the brain which influence mood. Adequate pyridoxine levels help control nervous irritability, headache, and tension. It also protects heart-attack risk by controlling harmful homocysteine levels in the blood.
|Chopped Lotus Root |
Soaked in Vinegar Water
Further, the root provides healthy amounts of some important minerals like copper, iron, zinc, magnesium, and manganese. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese and zinc). Along with iron, it is also required in the production of red blood cells.
Crunchy sweet and delicate flavor of root lotus is due to its optimum balance in electrolyte levels. It composes very good sodium to potassium ratio at the value 1:4. While sodium gives sweet taste to the root, potassium acts to counter negative effects of sodium by regulating heart rate and blood pressure.
(Courtesy: Power Your Diet)
Lotus Root - 1
|Chives Flowers or Buds|
Mustard Seeds - 1/2 tsp
Cumin Seeds - 1/2 tsp
Red Pepper Flakes - a pinch
Granulated Garlic Powder - 1 tsp
Extra Virgin Pure Coconut Oil - 2 tbsp
Himalayan Salt to taste
White Vinegar - 2 tbsp
Water - enough to soak the chopped lotus root
Extra Virgin Olive oil - 1 tsp
Juice of half a lemon
|Sautéed Lotus Root & Chives Blossoms|
- Mix water and vinegar in a salad bowl and set aside.
- Peel, slice and chop the lotus root. Soak in the water-vinegar mixture from the above step.
- Cut the chives with buds into 1-2 inch pieces and set aside.
- Heat up coconut oil in a steel wok.
- Splutter mustard seeds. Then, add cumin seeds and stir for a few seconds.
- Add the chopped chives from step 3. Stir for a minute.
- Next, add the diced lotus root pieces and salt. Saute for 5-7 minutes on medium heat. Depending on your desired "cookedness", you may want to saute a little more longer.
- Switch off the stove.
- Pour the olive oil and lemon juice over the sauteed vegetables and stir well. Finally, garnish with garlic powder and red pepper flakes and serve it hot or cold with soup and brown rice. Yum!