From a nutritional perspective - lotus root has a similar carbohydrate and calorie content to potato but contains significantly more iron, vitamin C, potassium and fibre - making it an especially heart healthy alternative.

The seeds of the lotus plant (lian zi) have long been used in traditional Chinese medicine (TCM). They can be eaten raw, but are often dried and the boiled till soft and tender. Their texture is mealy and bean-like with a faintly sweet flavor. Often they are paired with sweeter ingredients; made into sweet rice porridge as one of the treasures in eight treasures congee (lian zi ba bao zhou), crystallized with sugar to be placed amongst other goodies on trays at Chinese New Year or mashed into a paste to be used as a filling for Chinese moon cakes.

In the core of the lotus seed is a green embryo called lian zi xin (heart of the lotus seed). This is particularly bitter and is usually removed before eating the "nut". In TCM these are considered an especially cooling food, good for the heart and for treating diarrhea perhaps due to the anti-spasmodic effects of the alkaloid chemicals present.

The huge lily pads (he ye) of the lotus plant also have culinary uses; typically they are not eaten but used to encase rice mixtures for steaming to produce he ye bao fan.

All manner of ingredients can be incorporated into the rice mixture - Chinese sausage, shrimps, chicken, pork, mushrooms, ginger etc. Sweet versions can also be made. Even the stamens of the lily flowers can be utilized and are used to make lianhua cha, a herbal tea.

Finally, the dried seed heads look beautiful in dried flower arrangements!

This nutrition-related column is written by Nina Lenton, a qualified dietitian living and working in Beijing. Contact her at nina_lenton@hotmail.com.

(China Daily 06/04/2008 page19)