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Low FODMAP Lotus Root, Ginger & Yam Bites

Updated: May 16

The lotus is an aquatic plant that floats upon the water...with big leaves and very beautiful flowers that can measure up to 20 cm wide!

The lotus plant is believed to be a true symbol of strength and resilience. The muddier the water, the more brilliant and beautiful the lotus bloom. Did you know that lotus seeds have been found alive despite enduring 1000 years without water?

Thich Nhat Hanh once said, 'without suffering through the mud, you cannot find the happiness of the lotus.'

The leaves and flowers of the lotus are supported by a root system, tunneling up to 4 feet deep below the water's surface. The large lotus roots are edible and can be steamed, pickled, boiled or fried. Lotus has a very pleasant, slightly nutty taste ...with a texture somewhere between water chestnut and potato. Hard to describe but impossible to resist once you've tried it!

Chinese Yam is a tuber that can grow up to 16 feet in height! It can be eaten raw, steamed, deep fried or dried. When grated, Chinese yam has sticky consistency similar to boiled okra.

For this recipe I grated the raw yam, mixed it with ginger and a little beetroot juice to colour it pink. I then used the grated yam mixture as a filling to 'stick together two pieces of deep fried lotus root.

I didn't add a seasoning to these lotus bites but garnished them with red basil leaves, which have a sharp peppery taste.

Of course, you can season your lotus bites any way you like!

If you decide to give this no recipe, recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!


Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes enough to make 4 lotus bites (3 pictured).

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a grater for the yam, heavy bottomed pan to deep fry the lotus root slices and a pair of gloves to prevent skin irritation when handling the yam.



Step 1.

Put gloves on before handling the yam.

Step 2.

Slice and peel the desired quantity of yam and lotus root.

Step 3.

Soak the peeled yam for up to 10 mins.

Step 4.

Wash the yam and the lotus root.

Step 5.

Fry the lotus root, until golden brown. Set aside on kitchen roll (to absorb excess oil).

Step 6.

Grate the yam and the ginger in the same bowl.

Step 7.

Stir the pickled beetroot juice into the yam, ginger mixture.

Step 8.

Assemble the lotus root bites by sandwiching the yam ginger mixture between two slices of fried lotus root.

Step 9.

Garnish as you please.

Step 10.




I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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