1 cup = 110 calories

Also known as dasheen, eddo and kalo, taro root is enjoyed in many areas of the world including West Africa, Asia, Central America, South America and the Caribbean and Polynesian islands. This root is most well-known as the ingredient of the Hawaiian dish "poi," or mashed taro root.

How to eat

Taro root is a starchy vegetable and is commonly used in place of potato. The hairy outer coating on its surface is similar to that of a coconut. This outer layer is always removed with caution as the juices secreted by the taro root can cause skin irritation. The use of protective rubber gloves is recommended when handling taro root. 

Taro root is toxic in its raw form so must always be cooked before eating. It takes on a nut-like flavor when cooked. You can fry, bake, roast, boil, or steam taro root as an accompaniment to meat dishes. Taro root can also be used in soups and stews.

How to buy

Select tubers that are firm, hairy, with no wrinkling. Taro root can be stored for up to one week in a cool and dry location, so long as the roots do not dry out.

Hailing from Southeast Asia, water chestnuts are actually roots of an aquatic plant that grows in freshwater ponds, marshes, lakes, and in slow-moving rivers and streams. 

How to eat

The water chestnut is commonly associated with Chinese cooking, but is finding its way into other ethnic meals.

Add water chestnuts to your stir-fries, salads, or any meals where you need a crunchy consistency.

How to buy

Processed and canned water chestnuts can easily be found in most supermarkets. Fresh water chestnuts are more difficult to find, but availablity is increasing.

If you find fresh water chestnuts, select those that are firm with no signs of wrinkling. These will need to be peeled prior to eating and cooking. If fresh tubers are wrapped tightly in a plastic bag, they can be stored for up to one week.

Canned, unopened water chestnuts will store indefinitely. Once opened, canned tubers will keep up to one week in a bowl of water. Be sure to change the water daily to keep the product as “fresh” as possible.