Wild rice stem has high nutritional value; eating it in moderation is good for your health

Wild rice stem is a common aquatic vegetable, commonly known as gusun or gaogua, and is mainly produced in the Jiangnan water towns. It is actually the young stem of the grass family plant Zizania latifolia, which swells because the stem is parasitized and stimulated by the smut fungus Ustilago esculenta, forming a white, plump fleshy stem with a crisp and tender texture. Since ancient times it has been listed among the "Eight Immortals of the Water," and it is a seasonal dish on the table in summer and autumn.

In terms of nutritional composition, wild rice stem has a high water content and low calories, and also contains dietary fiber, a variety of vitamins, and minerals such as potassium. Dietary fiber helps promote intestinal peristalsis, and its low-calorie feature also makes it suitable for inclusion in a light diet. In addition, wild rice stem also contains some nitrogenous substances, which is one of the reasons it has a unique umami flavor when eaten.

In terms of eating, wild rice stem has a crisp, tender, and mildly sweet taste, and home-style methods are very diverse. It can be shredded or sliced and stir-fried with shredded pork, shrimp, and the like, or braised in soy sauce, oil-braised, or used to make soup. It should be noted that wild rice stem contains a relatively large amount of oxalic acid, so blanching it in boiling water before cooking can both improve the texture and help reduce oxalic acid intake.

When selecting wild rice stem, those with white stems, a plump appearance, and a cut surface that does not turn black are best. The small black spots seen after cutting are spores of the smut fungus Ustilago esculenta, not mold, and can be eaten normally; however, if the whole thing is black and soft and has an off odor, it means it is no longer fresh and should not be eaten. Wild rice stem does not keep for long, so after buying it, it is best to process and eat it as soon as possible to ensure flavor and texture.