Water chestnut is a vegetable native to China, but unlike its name, it isn’t related to the chestnut. In fact, it’s not a nut but an aquatic vegetable that is grown on marshes, ponds, and lakes.

Water chestnuts require a long frost-free growing season (7 months) which means that they are only grown in semi-tropical areas and in California and Florida. Fresh water chestnuts are available year-round in Asian markets, though, either packaged or in bins. But canned water chestnuts are available throughout the year.

They belong to the family of plants called sedge, a type of marshy grass. More than two thirds of the plant remains submerged in water whereas the upper leaves float on the surface of water. The fruit or water chestnut is found under the leaves when they mature. This fruit is the edible portion of the plant. It has a triangular shape and is thick and white with a mild sweet flavor.

They are nutrition dynamos and are low in calories, and fat free. Not surprisingly, fresh water chestnuts have double the amount of potassium, zinc, B vitamins and vitamin E in comparison to the canned varieties. But even the canned are little health-powerhouses and have lots to offer. Water chestnuts in general provide:

• 1. useful minerals like iodine and manganese; they help maintain proper functioning of the thyroid.
• 2. polyphenolic and flavonoid antioxidants which are anti-bacterial, anti-viral, anti-cancer and antioxidant properties. They help strengthen the stomach and the spleen.
• 3. protection from and help with urinary tract infections.
• 4. relief from stomach related problems; the juice the chestnuts are canned in is especially effective.

If you can find fresh water chestnuts, they need to be peeled and rinsed well before using. Whether you use them raw, boiled or from a can, sliced water chestnuts work well in soups and any type of green salad as well as egg, tuna, or chicken salad. While we usually see them in stir-fried dishes, they can be mixed with any type of meat or vegetables. We’ve experimented by adding them to steamed cauliflower and broccoli, dicing them and adding them to soups and stews, and slivering them and adding them to our pasta dishes. Everything we’ve done with them has turned out great.

You can also add some flavor by marinating them in low-sodium soy sauce, ginger and garlic, then making a lettuce wrap pairing them with shredded carrots, sliced mushrooms, diced chicken and chopped cashews. This was one of the best wraps we’ve ever had!

Even though canned water chestnuts can be used as a substitute in recipes that call for fresh (especially if all they’re meant to contribute is a crisp texture), fresh water chestnuts are worth hunting for. The fresh have a sweeter flavor and even greater crispness. Definitely do try to use fresh water chestnuts in any dish where the water chestnut is the main ingredient, however. Chinese markets will be your best source for these.

So what are they good for? This highly overlooked and underrated food adds amazing sparkle to stir-fries (they keep their crunchiness when cooked or canned). They’re pretty as well, so adding water chestnuts to dishes adds nice texture, great flavor, and attractive presentation. All this and a blast of nutrition as well. THAT’S what they’re good for!