Wellness
Bamboo shoots have been prized in Asian cooking for centuries for their crisp, sweet crunch. They are very low in kilojoules and fat, and provide fibre, potassium, manganese, copper, some B vitamins and phytosterols.
Digestive health Bamboo shoots are high in fibre, which helps prevent constipation and keeps you regular.
Heart health They are naturally low in fat and provide potassium and plant sterols. Some small studies suggest bamboo shoots may help lower cholesterol.
Antioxidants Bamboo shoots contain phenolic compounds with antioxidant activity in laboratory studies.
Blood sugar Fresh bamboo shoots are low in carbohydrate and high in fibre, making them a great addition to diabetes-friendly meals.
Weight management
Low in kilojoules A cup of cooked bamboo shoots has only around 60 kJ (14 calories) and almost no fat.
High fibre Their fibre and crunch add bulk and satisfaction to stir-fries, soups and salads.
Cooking with bamboo shoots
Fresh
Important: raw fresh bamboo shoots contain natural cyanogenic glycosides that release cyanide, so never eat them raw. Food Standards Australia New Zealand advises that to make them safe you slice fresh bamboo shoots in half lengthwise, peel the outer leaves away and trim any fibrous tissue at the base. Then slice them thinly into strips and boil in lightly salted water for eight to ten minutes.
Use them in salads, soups, curries, stir fries. In Chinese cooking they are often cooked in a little sesame oil.
Canned or dried bamboo shoots are widely available and are easy to use but do not have as much nutritional value
Thai style bamboo shoot recipe just for you
1 cup bamboo shoots (cooked as above and shredded)
1 spring onion chopped
1 tablespoon Vietnamese mint leaves
1 tablespoon picked coriander leaves
3 tablespoons fish sauce
1 tablespoon grated palm sugar
1 tablespoon toasted sesame seeds
2 tablespoons lime juice
200 gm cooked rice vermicelli noodles
Method
Mix all the ingredients together and serve
“Next time you visit your grocer ask for fresh bamboo shoots and put the good stuff back into your diet “
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
