Taro has ancient origins. It originated in South East Asia. This includes Malaysia and India too. The Hawaiians loved Taro. It was an important part of their diet. They also used it to treat haemorrhoids. It also was a vital antidote to wasp stings.
This highlights the effectiveness of Taro Root. However, this plant has more to it. Learning about this plant’s benefits could benefit everyone too! Lastly, this article will include taro root recipes. These recipes offer a healthy approach to food.
1. Taro Root and Hypertension:
Taro Root helps control hypertension. This plant could help lower blood pressure. This is because Taro Root is a low sodium food. It is also a zero-fat plant. Thus, consumption of such a plant may control hypertension.
2. Fibre and Nutrients:
Taro is very fibrous. Hence, one could feel less hungry after consuming Taro. Apart from this, it is also rich in various nutrients. These include Potassium, Vitamin C, Manganese, Magnesium, Vitamin E, and many more. Thus, Taro is rich in nutrients important to us.
Taro is a plant that is rich in antioxidants. These antioxidants are vital in offering protection against cancer. The taro leaves also house vitamin A and beta carotenes. This helps give a boost to overall health and wellness.
4. Heart Friendly:
Taro has a high fibre content. This helps in reducing cholesterol in the body. Thus, it helps reduce the risk of heart attacks. It is also rich in Vitamin E. This encourages a healthy cardiovascular system.
5. Taro Root and Diabetes:
Taro root can help control diabetes. This is because Taro Root is a low glycaemic food. It slows the breaking down of glucose. This helps prevent a sudden spike in blood sugar levels. Hence, doctors recommend consuming taro root.
6. Low in Calories:
If weight loss is a concern, look no further. Taro root is extremely low in calories. A cup of cooked Taro (132 grams) has 187 calories. This makes it an excellent snack choice. Hence, one could indulge in Taro snacks without feeling guilty.
7. Beneficial for the Gut:
Taro root is gut friendly because of its fibrous nature. The fibre is nutrition for the good bacteria in the gut. This process helps nourish the intestines and keep them healthy. Consequently, this reduces the risk of colon cancer. It also lowers the risk of inflammatory bowel disease.
8. Taro Root and Exercise:
Taro root goes well with exercise nutrition. It is an excellent source of energy. Professional athletes love taro. This provides them with energy for a hard workout. It is also inexpensive as compared to energy drinks. Taro root also helps keep up muscle mass. The presence of magnesium and Vitamin E makes this possible.
Vitamin E helps to aid in muscle fatigue. Magnesium is beneficial in various ways. It helps in improving grip strength, bodyweight exercises, etc. Therefore, including it in one’s diet is beneficial as an athlete.
Taro Root Recipes:
Apart from its benefits, taro root can also be cooked in different ways. It is like a sweet potato in texture and taste. Thus, it is mostly used in savoury and sweet dishes. Below are some of the popular taro root recipes:
1. Taro Chips:
Taro chips are a surreal delicacy. They are also known as Malanga chips. These chips could be swapped in for potato chips. They are healthier and more filling. This taro root recipe will leave everyone wanting for more.
- 1 Taro (2-3 lbs)
- Cajun Spice, Salt or Garlic Salt
- Coconut or Olive Oil to brush
- Cut the taro root so that it gets easier to peel.
- Use a sharp knife to peel the taro. Make sure you do not remove too much taro. A potato peeler could be used in case of small taros.
- Peel the spoiled parts of the taro. Use a knife or peeler to do this.
- Cool the taro in cold water and refrigerate for 24 hours. This will make sure the taro does not discolour.
- Season the taro with salt or any seasoning of your choice.
- Heat a cast iron or large skillet with oil on medium heat
- Fry the taro until golden brown. Continue frying the taro in batches. This will make sure the taro does not get soggy. Also, fry the taro only for 5 minutes. This will make sure it does not get overcooked.
- Transfer the taro chips on a paper towel with a spoon.
- Drain the taro chips.
- Store the taro chips in a container.
- Serve hot with any sauce of your preference.
- Keep the temperature at 350 degrees and preheat the oven. Coat the baking tray with cooking spray.
- Lay the seasoned taro in the baking tray.
- Let it bake for 10 minutes. Flip the side and bake for another 10 minutes. This will turn the taro into crispy chips.
- Place in a bowl and serve with a sauce of your choice.
2. Instant Taro Root:
This is one of the most unusual taro root recipes. It’s a lovely dish because it resembles scalloped potatoes. The dish is perfect to be served with rice or bread.
- Taro Root (1 lbs)
- Oil (3 tbsps.
- 1 onion
- 1 bay lea
- 1 teaspoon of garlic (minced)
- ½ teaspoon of ginger (minced)
- ½ teaspoon of mango powder (dried)
- ½ teaspoon of salt
- ¼ teaspoon of black salt
- ¼ teaspoon of carom seeds
- ¼ teaspoon of coriander powder
- ¼ teaspoon of garam masala
- ¼ teaspoon of cumin powder (roasted)
- ¼ teaspoon of turmeric
- ¼ teaspoon of blacked pepper
- ¼ teaspoon of cayenne
- ¾ cup of water
- A bit of cilantro for garnish
- Rinse taro roots after peeling them. Place on a paper towel and dry. This will make it easier to cut into proper taro slices.
- Heat the pan. Add oil to it. Add bay leaf, onion to the pan. After this, stir fry for another 7-8 minutes.
- Add ginger, garlic, taro root, spices to the pan and stir. Add water to this mixture and stir well.
- Close the lid. Let it cook for 5 minutes.
- Remove the bay leaf.
- Remove the taro and place in a bowl.
- Garnish with chopped cilantro. Serve hot.
3. Hawaiian Poi:
This taro root recipe is very ancient. The Hawaiian’s included it in their diet. It’s a relatively simple recipe. The original recipe is somewhat bland in taste. Therefore, this taro root recipe involves some flavour.
- Taro Root (2lbs)
- 18 oz of coconut water
- 3 ½ oz of cream of coconut
- 4 oz of coconut cream (unsweetened)
- ¼ cup of crushed pineapple
- 2 Tbsp of brown sugar
- ½ tsp of cinnamon
- Peel the taro root and cut them into cubes.
- Simmer the cubes in coconut water. Keep them simmered for about 40 minutes.
- Drain the cubes and place in a food blender. Add the remaining ingredients and purée.
4. Taro Pancakes:
Are pancakes still considered unhealthy? If yes, this will change things for good. This is a perfect balance between taste and health. This taro root recipe makes the best pancakes!
- 1 cup of taro (freshly grated/shredded)
- 1 teaspoon of flour
- Salt and pepper
- 2 tablespoons of oil
- Sour cream
- Smoked salmon
- Sliced green onions
- Toss shredded taro into the flour. Mix it up well. Season with salt and pepper.
- Add 2 tbsps. of oil to a skillet.
- Add the taro mixture to the skillet after heated well.
- Cook until one side is golden brown. Do this over medium heat for about 1 ½ minutes.
- Flip the side and repeat.
- Drain the taro root on paper towels
- Top the pancakes with smoked salmon, sour cream, and sliced green onions. Use sriracha if required.
- Serve hot.
5. Chilli Lime Taro Fries:
French fries are everyone’s favourite. So, taro root comes to the rescue. This taro root recipe adds a unique taste to regular fries.
- 1 Taro Root (Peeled, cut into fries)
- Cooking oil
- ½ tsp of sea salt
- ½ tsp of ancho chile powder
- 2 tbsps. of lime juice (freshly squeezed)
- Heat cooking oil in a large skillet. Do this over medium-high heat.
- Fries should be submerged in enough oil.
- Fry the taro until golden brown.
- Transfer taro into a bowl.
- Season with salt, ancho chili powder. Drizzle lime juice over the fries.
- Toss up the ingredients with a large spoon. Do this until spices are well-distributed.
- Serve hot.
6. Taro Noodles with Shrimp and Scallions:
If noodles are a crowd favourite, why not try this? Basically, its noodles made from taro. This brings in the several nutrients of taro root. Therefore, one gets a tasty and healthy meal.
Ingredients For Miso Sauce:
- 2 tbsps. of white miso paste
- 1 tbsp of tamari sauce or low sodium soy sauce
- 1.5 tbsp of freshly minced ginger
- 2 tbsps. of rice wine vinegar
- 1.5 tbsp of water
- 1.25 tbsp of honey
Ingredients for the rest:
- 1 tbsp of olive oil
- 1 garlic clove
- ½ cup of scallions (diced)
- 2 medium-sized taro roots (peeled, trimmed into noodles)
- 12 shrimps (deshelled and defrosted)
- 2 cups of pea shoots
- Salt and pepper
- Cilantro leaves
- Add water to a medium-sized pot and boil.
- Add taro to the boiled water. Cook for 5 minutes or until fully cooked. Drain it and set aside.
- Combine the ingredients for miso sauce. Pour it into a food processor. Pulse it until its creamy in texture. Set aside.
- Toss the shrimp with salt and pepper for perfect seasoning.
- Add oil to a skillet. Heat the skillet over medium-high heat. Add scallions and garlic. Make sure the scallions are cooked till softened.
- Add the taro noodles to the miso sauce. Combine and toss in the skillet. After this, add the shrimp to the noodles. Cover the skillet. Let it cook for 3-5 minutes. Cook until shrimps are cooked through and opaque. Once the noodles are soft, stop cooking.
- Prepare plates for serving. Add 1 cup of pea shoots to every plate. Add taro noodles in each plate, evenly.
- Garnish with cilantro. Serve hot.
7. Taro Root Soup:
Thousands of generations have appreciated taro root soup. It’s easy to make and nutritious. This taro root recipe provides with the same dish. It’s mouth-watering, to say the least.
Ingredients for the dish:
- 150 gms of taro root
- 1 Potato (small, cut in pieces)
- 1 Onion (medium, cut in pieces)
- 1 tbsp of olive oil
- 1 tbsp of paprika flakes
- Salt for taste
Ingredients for Topping:
- 1 tbsp of olive oil
- 2 mint leaves (dried)
- 1 tbsp of paprika flakes
Instructions for soup:
- Pour 500 ml of water in a saucepan. Add potato, onion, and taro root to it. Let it boil over high heat. Mix well.
- Reduce the heat. Cook the soup for 10 minutes. Do this on medium heat. Cook until potato and taro has softened.
- Pour the soup in a hand blender. Blend until the soup develops a purée texture. Season with paprika and salt.
Instructions for Topping sauce:
- Grease a hot pan with olive oil. Add paprika flakes and dried mint leaves. Stir for 10 seconds.
- Pour over the soup and serve hot.
Taro root is a highly nutritious vegetable. Including it in one’s diet is bound to offer benefits. This vegetable is especially beneficial for diabetic patients. It’s also a great substitute for energy drinks. This will help during workouts.
Lastly, the taro root recipes offered are just a few out of many. This is due to how convenient taro root is. It can be prepared in any way. These taro root recipes are healthy, tasty, and filling. Thus, they encourage including taro in everyone’s diet.