Healthy living is a crucial aspect of daily life today. Because of this, more and more people are switching to healthy foods. It’s estimated that about 50% of Americans today are food-conscious. That means they are increasingly mindful of the food choices they make.
This shift towards healthier eating habits is due to the growing awareness of the importance of a nutritious diet in maintaining overall health and well-being. In recent years, there has been an increase in chronic diseases like obesity, diabetes, and heart disease, which can be attributed to unhealthy diets.
One major trend in people’s diets is the use of taro. Here’s an in-depth look into taro, its health benefits, and how to prepare it for your dishes today.
I. What is Taro?
It’s quite common for many Westerners to ask what is taro, since it’s not a common ingredient in Western cooking. Here’s a look into its short history and discovery, its origins, and how it has been incorporated into different cuisines.
A. History and Discovery
Taro, also known as Colocasia esculenta, has a history as rich as its nutritional profile. Believed to be one of the earliest cultivated plants, taro’s origins trace back over 10,000 years to Southeast Asia. From there, its cultivation spread to India, ancient Egypt, and further to the Pacific Islands, where it became a staple in the diet of many cultures. In ancient Hawaiian society, taro held such significance that it was considered more than just food but an integral part of their spiritual and cultural fabric. Today, taro is a beloved ingredient in many cuisines worldwide, from Asia and Africa to the Caribbean and Hawaii, revered for its versatile use and health benefits.
B. Cultivation and Varieties
Taro is a resilient plant, able to thrive in various climates and soil conditions, but it primarily flourishes in warm, humid regions with good rainfall. It is traditionally grown in paddy fields or swampy areas with plenty of water. Cultivation involves planting small sections of the taro root, also known as ‘setts’, into the ground. After approximately 6-12 months, the plant is ready for harvest.
There are numerous varieties of taro, over 300 to be precise, each with unique characteristics. Some common types include Bun-long, used for making taro chips; Dasheen, known for its edibility and often used in Caribbean cooking; and Elephant Ear, named for its large, ear-shaped leaves and commonly used in stews and soups. Despite their differences, all varieties of taro share the same health benefits, making it a versatile addition to any healthy diet.
C. Fruit or Vegetable
Many people ask is taro a fruit or vegetable? The answer is neither. While it grows underground, much like a root vegetable, taro is considered a ‘corm,’ which is a type of swollen stem or base that stores nutrients for the plant. It’s also classified as a starchy tuber, similar to potatoes and yams.
Regarding taste and texture, taro has been described as having a mild, nutty flavor with a texture similar to potatoes when cooked. It can be used in savory and sweet dishes, making it a versatile ingredient in various cuisines. Taro or colocasia root can also be used for dishes and other preparations.
II. What Does Taro Look Like?
Taro’s unique appearance sets it apart from other fruits and vegetables. Its large, heart-shaped leaves grow on long stalks, with the corm or root growing underground. The corm’s exterior is brown and hairy, while the inside is white or light purple. It has a slightly slimy texture when raw but becomes firmer when cooked.
It’s also essential to know what taro root is to help distinguish it from other root vegetables like yams and sweet potatoes, which can often be confused. The root looks similar to a yam, but its denser texture and dark purple or light white color are key identifiers.
III. What Does Taro Taste Like?
Taro has a distinctive taste that is often described as slightly sweet and nutty. Its texture is like a cooked potato — starchy and a bit creamy. Some people also report hints of vanilla flavor. The taste of taro root is subtle, making it a versatile ingredient that can easily adopt other flavors in various dishes.
It’s important to note that taro should always be cooked before eating, as raw taro can have a scratchy or unpleasant mouthfeel due to calcium oxalate crystals present in the plant. Once cooked, these crystals dissolve, giving taro a smooth, pleasantly starchy texture. From being the hero ingredient in a savory taro stew to rounding out the flavors in a sweet taro bubble tea, this root vegetable’s unique taste profile enhances the dishes it’s part of, making it a favorite in many global cuisines.
IV. How is Taro Grown?
Taro is a tropical plant that thrives in wet and warm conditions. It can be grown in the ground, in containers, or water gardens. The planting process starts with a small taro root, a corm. The corm is planted in the ground approximately 2-3 inches deep, with the pointed end facing upwards. Fertile, well-drained soil is ideal for taro cultivation.
Taro needs ample sunlight but can also grow in partial shade. Since it is a water-loving plant, consistently moist soil is essential. Regular watering is necessary, especially during dry spells. In addition, a balanced monthly fertilizer feed ensures optimal growth.
After 6-12 months, the taro plant is mature and ready for harvest. The broad green leaves will start to yellow and wilt, indicating that the corms are prepared to be dug up. Using a garden fork, carefully unearth the corms to avoid damaging them. The harvested taro should then be washed thoroughly and allowed to dry before storage or preparation for consumption. It’s critical to remember that taro must always be cooked before eating due to the presence of calcium oxalate crystals.
Growing taro at home can be a rewarding experience. It provides a rich, nutritious food source, and its large, lush leaves also add a beautiful, tropical aesthetic to any garden.
V. Benefits of Taro
Taro is a healthy option for those who want to lose weight or reduce their sugar intake. Here are some benefits of taro:
A. Nutritional
Taro is packed with an impressive array of essential nutrients, making it a superfood among health enthusiasts. A 100-gram serving of cooked taro offers about 112 calories, primarily from carbohydrates. It provides a rich source of dietary fiber, which aids digestion and promotes feelings of fullness, making it an excellent choice for weight management.
Taro is also a good source of vitamins, particularly vitamins C, E, and some B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9). These vitamins are crucial in energy production, immune function, skin health, and red blood cell production. Additionally, taro is rich in several minerals, like potassium, magnesium, and phosphorus, which are vital for maintaining heart health, bone health, and metabolic functions. Despite its nutrient-dense profile, taro is low in fat and protein, making it a healthy, balanced addition to various diets.
B. Boost Immune System
Taro’s high vitamin C content is critical in boosting the immune system. Vitamin C is a powerful antioxidant that helps protect the body against free radicals, which can cause cellular damage and contribute to developing chronic diseases. By stimulating the production of white blood cells, the body’s first line of defense against pathogens, vitamin C helps to enhance the body’s immunity. Moreover, vitamin C aids in collagen production, a protein that helps heal wounds and maintain skin, bone, and tissue health. Therefore, including taro in your diet can naturally strengthen your immune system and boost your overall health.
C. Good for Heart Health
Taro’s high potassium content can help lower blood pressure, reducing the risk of heart disease and stroke. Potassium is a vital mineral that acts as an electrolyte in the body, helping to regulate fluid balance, nerve signals, muscle contractions, and heartbeat. A potassium-rich diet has been linked to improved cardiovascular health, reducing the risk of hypertension and stroke.
Additionally, taro is low in sodium, essential for maintaining a healthy blood pressure level. A diet that includes more potassium-rich foods like taro and less sodium can help keep blood pressure under control, promoting heart health.
VI. How to Prepare Taro
Taro can be used in various dishes and cooked in different ways. Here are some popular methods of preparing taro:
A. Boiled
Boiling is a simple and quick way to cook taro. Start by peeling the taro root and cutting it into cubes or slices. Then, add the taro to boiling water and let it simmer for 20-30 minutes until soft. Drain the water and pat the taro dry before using it in recipes or eating it as a healthy snack.
B. Roasted
Roasting adds a delicious, nutty flavor to taro. After peeling and cubing the taro root, toss it with olive oil, salt, and pepper. Spread on a baking sheet and roast in the oven at 400°F for 20-30 minutes, flipping halfway through. The result is crispy-on-the-outside, creamy-on-the-inside taro cubes that are perfect as a side dish or added to salads.
C. Steamed
Steaming is another healthy cooking method for taro. Cut the peeled taro root into large chunks and place it in a steamer basket over boiling water. Let it steam for 15-20 minutes until fork-tender. Then, use the steamed taro as a base for stir-fries or blend it into a creamy puree.
D. Fried
Fried taro is a popular snack in many Asian cuisines. After peeling and slicing the taro root into thin rounds, deep fry until golden brown and crispy. Sprinkle with salt or your favorite seasoning for a savory indulgence.
VII. Taro vs. Other Root Vegetables
It’s common for people to confuse taro with other root vegetables like yams and sweet potatoes. While they may look similar, these root vegetables have some key differences.
A. Yams
Due to its starchy texture and appearance, taro is often mistaken for a yam. However, yams belong to the Dioscoreaceae family of plants, while taro belongs to the Araceae family. Yams are also mostly found in Africa and Asia, while taro is more prevalent in Southeast Asia, Hawaii, and the Pacific Islands.
B. Sweet Potatoes
Taro and sweet potatoes can be easily confused due to their similar appearance when cooked. However, they have different nutritional profiles and flavors. While sweet potatoes have higher calories and sugar, taro is a better source of essential vitamins and minerals. Additionally, sweet potatoes are the root vegetable of an herbaceous vine, while taro is the corm of a tropical plant.
VII. Taro Recipes and Culinary Inspiration
Taro is a versatile ingredient that can be used in both sweet and savory dishes. Here’s how you can use taro for appetizers, main courses, and desert:
A. Appetizer
Taro can make a delightful start to any meal when used in appetizers. A popular choice is taro chips, known for their irresistible crunch and unique flavor. These are made by thinly slicing taro roots, frying or baking them until crisp, and lightly seasoning with salt. In a more exotic take, taro can be used in dumplings, where mashed taro forms a soft, delicate wrapper around a savory filling. For a fusion appetizer, consider taro bruschetta, where roasted taro slices replace traditional bread, topped with fresh tomatoes, basil, garlic, and olive oil. These creative appetizers showcase the versatility of taro and leave guests eager for the main course.
B. Main Course
Taro’s versatility and nutritional benefits make it an ideal ingredient to incorporate into main courses. Taro is commonly used in stews, curries, and stir-fries because its hearty texture and bold flavors hold up well with long cooking times. Try laulau for a traditional Hawaiian dish, where taro leaves are wrapped around pork, chicken, or fish and steamed in ti leaves. For a vegetarian option, taro can be substituted for meat in dishes like korma curry or shepherd’s pie. The mild flavor of taro allows it to blend seamlessly with other ingredients while adding a unique twist to traditional recipes.
C. Dessert
Taro’s subtle sweetness makes it an excellent ingredient for desserts. The most famous taro dessert is probably the Taiwanese treat, taro bubble tea, where taro adds a creamy texture and nutty flavor to the popular drink. Taro mochi is another delicious option, where sweetened mashed taro covers a chewy rice flour filling. For an easy yet elegant option, mash-boiled taro with milk, sugar, and vanilla extract creates a velvety taro pudding. These desserts are perfect for those with a sweet tooth who want something different from traditional sweets.
Taro is much more than just a root vegetable. Its unique appearance, taste, and nutritional benefits make it a culinary delight in many cultures worldwide. By understanding what taro is and how to prepare it, you can add this versatile ingredient to your cooking repertoire and create exciting dishes that impress family and friends.
FAQs
Q. Is taro like a potato?
Yes, taro is often compared to a potato due to its starchy texture and mild, sweet flavor. However, it differs in color, having a light purple or white interior compared to a potato’s white or yellow. Taro also has a somewhat creamier texture when cooked. Furthermore, while both can be used in similar culinary applications, taro has a unique taste profile and nutritional benefits, making it a distinctive choice in many dishes.
Q. Is taro good for health?
Taro is excellent for health. Known as a nutritional powerhouse, it provides an array of essential vitamins and minerals. It’s packed with dietary fiber, which promotes digestion and satiety and aids weight management. It’s also rich in vitamins C and E, which boost immunity and promote skin health. In addition, taro provides a substantial amount of potassium, essential for maintaining heart health, and B vitamins critical for energy production and red blood cell formation.
Q. Is taro good for kidneys?
Taro is beneficial for kidney health primarily due to its high potassium content. Potassium helps the kidneys function properly by maintaining a balanced fluid level in the body and assisting in removing waste products from the blood. However, for individuals with kidney disease, consuming high-potassium foods like taro may need to be monitored or limited under a healthcare provider’s guidance as their kidneys may have difficulty processing large amounts of potassium.
Q. Does taro root cause uric acid?
Taro root does not inherently increase uric acid levels. However, it contains moderate levels of purines, substances the body can break down into uric acid. In individuals who are susceptible or have a history of gout or kidney stones, consuming high-purine foods may lead to an increase in uric acid levels, potentially triggering symptoms.
