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Food as Medicine: Lotus Root

Many of us have seen the iconic lotus root, the dainty silhouette makes it easily recognizable when sliced and added to a dish. What we may not recognize, is that this beautiful root sits below the sacred lotus flower, a symbol of rebirth and beauty. The other thing many of us may not know is that the lotus root can protect us from disease with it's powerful antioxidants, can boost our heart and gut health with it's nutrients and may reduce inflammation and support brain function. Bonus benefits of the lotus root include weight management and the promotion of glowing skin! It's nutty flavor lends itself well to many recipes including soups, and salads, while its crunchy texture stands up well in stir fries. If you're not already running to your local market to get a lotus root to incorporate for dinner, maybe our Stir Fried Lotus Root recipe will give you the push you need!


Stir Fried Lotus Root


  • 2 tablespoon olive oil

  • 2 cloves garlic, minced

  • 3 lotus root segments, peeled and cut into thin slices

  • ¼ teaspoon sea salt

  • a pinch of white pepper

  • ½ cup of broth

  • ¼ cup green onions, chopped

  • 1 teaspoon sesame oil


  • Using a peeler, peel lotus root and slice into thin slices.

  • Heat oil in a large pan, sauté ginger and garlic until fragrant.

  • Add lotus root, season with salt and white pepper.

  • Cook over medium heat for 1 - 2 minutes.

  • Add broth, and continue to cook for 5 - 8 minutes, depending on how crunchy you'd like your dish.

  • Add green onions and sesame oil, toss to combine, serve hot.



Du H, Zhao X, You J-S, Park J-Y, Kim S-H, Chang K-J. Antioxidant and hepatic protective effects of lotus root hot water extract with taurine supplementation in rats fed a high fat diet. Journal of Biomedical Science. 2010;17(Suppl 1). doi:10.1186/1423-0127-17-s1-s39

Ruggeri C. The herb that supports the brain, Gut & Heart. Dr. Axe. Published July 13, 2020. Accessed February 24, 2022.



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