What are Bamboo Shoots?

Bamboo Shoots

Bamboo is a member of the grass family. Bamboo shoots are young, new canes that are harvested for food before they are two weeks old or one-foot tall. Bamboo shoots are crisp and tender, comparable to asparagus, with a flavor similar to corn. They are used frequently in Asian cuisine. Commercially canned bamboo shoots are common, but fresh, locally grown bamboo has far better flavor and texture.

How do we use bamboo shoots?

Bamboo shoots need to be peeled and cooked before using. Eating bamboo shoots raw is not a good idea as it is bitter to the taste and can be hard to digest. Here are some instructions on how we use it:


    * Trim the roots, peel the outer leaves (sheath leaves), and remove any tough flesh of the shoots before cooking. Tender leaves can be left attached and eaten.
    * The shoots should be cut across the grain into one-eighth inch slices. If very tender, the shoot can be cut into any pattern.
    * Cook bamboo shoots in boiling water in an uncovered pan for 20 minutes. Leaving the pan uncovered allows the compounds that cause bitterness to dissipate into the air. If there is any bitter taste to the shoots after cooking, boil them in fresh water for 5 more minutes.
    * Bamboo shoots can also be microwaved, in an uncovered shallow pan of water for four minutes. Shoots will still be crisp and crunchy after cooking.

Fresh bamboo shoots can be stored in the refrigerator for up to two weeks. A bitter taste develops if kept longer than this, or if the shoots are exposed to sunlight. Store whole, unpeeled bamboo shoots in the crisper drawer of the refrigerator. Fresh shoots can also be cooked then frozen.


How Nutritious are Bamboo Shoots?

Bamboo shoots are low in fat and calories. One cup of half-inch long slices contains a mere 14 calories and half a gram of fat. The shoots are a good source of fiber. The same serving size provides about 2.5 grams of fiber; which is approximately 10% of the recommended amount needed in a day. Fiber helps keep cholesterol levels in check and plays a role in preventing colon cancer.

Bamboo shoots are also a good source of potassium; one cup provides 640 milligrams, which is 18% of the daily recommended amount. Potassium is a heart-healthy mineral. It helps to maintain normal blood pressure and a steady heartbeat.

When it comes to phytochemicals, natural substances found in plants, bamboo shoots hold promise. They contain lignans and phenolic acids. Lignans, a component of fiber, exhibit a number of important properties that appear to have anticancer, antibacterial, antifungal and antiviral activity. Phenolic acids have mild anti-inflammatory properties and are potent antioxidants which help prevent cancer and the blood vessel injury that can start atherosclerosis.



Enjoying Bamboo Shoots

Bamboo shoots must be peeled and boiled for 20 minutes before using. Raw shoots are bitter tasting and can be hard to digest. Here are some ways cooked bamboo can be used.

    * Serve as a vegetable side dish with a bit of butter and pepper or soy sauce.

    *  Add to salads, soups, vegetable combination dishes or stir-fry.

    * Stir-fry in a wok and serve with soy sauce and rice.

    * Marinate in rice vinegar, sesame oil and soy sauce for several hours.

Harvesting fresh bamboo shoots provides an additional crop for farmers to bring to market. When you use fresh bamboo shoots, it does not only give you and your family a new vegetable to enjoy but also supports our local farmer.