When
autumn comes, it is recommended to have a variety of foods in terms of dietary choices, but it is not recommended to blindly supplement meat, seafood and other animal foods. You can eat more seasonal fruits, vegetables and nuts, such as pears, lotus roots, cane shoots, Water chestnut, walnuts and so on. Among them, lotus root has been cultivated for more than two thousand years in China. It is the aquatic vegetable with the largest planting area and the highest yield in China. It not only has high nutritional value, but also has many edible methods.
Carbohydrate content is the highest, as well as a certain amount of protein, minerals, etc.
Lotus, also known as lotus, hibiscus, hibiscus, Shuizhi, etc., is a perennial aquatic plant of Nymphaeaceae. The rhizome of lotus is lotus root (also known as lotus root).
From a nutritional point of view, lotus root is rich in carbohydrates, a certain amount of protein, vitamins and minerals, and also contains some special dietary components, mainly polyphenols and polysaccharides. Among them, the content of carbohydrate is the highest, the content of carbohydrate in 100g lotus root is 11.5g, the content of starch is usually between 10% and 20%, and the content of insoluble dietary fiber is 2.2%. The lotus root starch we often drink is the extract of lotus root. In
addition, lotus root is also rich in vitamin C. The content of vitamin C in 100g lotus root is 19 mg, which is equivalent to the content of vitamin C in white radish, so eating lotus root can also help us get vitamin C. The average content of total phenolics was 117mg/100g, including quercetin, catechol, gallic acid, resveratrol, coumarin and so on.
Lotus root contains a variety of bioactive components, so it has antioxidant, hemostatic, anti-inflammatory and other biological functions. After
peeling and slicing, it should be soaked in water first. Before frying, it should be boiled
quickly. There are many ways to cook lotus root, such as frying, frying and frying. The simplest way is to peel and slice lotus root, and then boil it in cold water; You can also stew lotus root soup, such as lotus root stewed sparerib soup, its soup is delicious, lotus root fragrant soft glutinous, it is recommended to use casserole or pressure cooker stew. Lotus root and rice can be cooked together to make lotus root porridge, or rice can be replaced by quinoa, millet and other grains, or rape, lean meat, peanuts, lotus seeds and so on can be added to make lotus root porridge with different flavors. Before frying lotus root, it is recommended to quickly scald the water first, and then quickly fry the water, so that the fried lotus root is crisp, tender and delicious without discoloration.
Reminder: No matter which way to eat, after peeling and slicing the lotus root, it should be soaked in water in time for later use, otherwise it will be oxidized and discolored quickly. It
can also be stewed with pears, dates, wolfberries, etc. After the
White Dew season, there are many kinds of fruits such as apples, pears, etc., which are ripe one after another. It can also be made into lotus root and pear soup with pears and lotus roots. In addition to lotus roots and pears, you can prepare a few washed red dates and wolfberries. First, peel the lotus roots and soak them in water immediately. Peel and slice the pears. Put the prepared lotus roots, pears, red dates and wolfberries into the pot and start stewing. When the lotus roots and pears turn yellow, you can eat them. You can also add a little ginger to season them.
In addition, Steamed Lotus Root Stuffed with Glutinous Rice is a unique local dish, which belongs to a kind of dessert. It is made by stewing raw glutinous rice in lotus root, accompanied by osmanthus sauce or sprinkled with some osmanthus.
It is worth noting that although the fried lotus root box is crisp outside and tender inside, it is delicious, but it has more oil and energy, so it can not be greedy.
Wen/Song Chao (Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention)
