What is Cassava?
It is a root vegetable that is mostly used in developing countries. It has a brown, fibrous outer skin and a white inner flesh. It is almost 2 inches wide and 8 inches long. People also use the following terms for Cassava:
People mistakenly spell it as yucca; however, yucca is something else – an ornamental plant. It is native to the tropical areas of America and Brazil.
It’s widely grown in the Caribbean and Latin America and is an essential root vegetable in their cuisines. Before the arrival of Columbus, yuca was the vital diet of the Carib, Arawak, and Taino population, mostly in bread. Since it was so stapled for the culture, people admired it.
People living in islands still eat it, where it is piled high at produce markets. Is Cassava toxic? Yes, it can be poisonous if consumed in raw form.
One must peel yuca before consuming it, and it varies in price, ranging from 6-10 times greater than russet potatoes.
The flesh is white in raw form but turns yellow and a bit translucent after being cooked. It tastes sweet and chewy.
It consists of essential nutrients and resistant starch and has numerous health benefits. On the other hand, it can have dangerous effects if consumed raw or in excessive amounts.
We can find two cassava varieties – one is sweet, and the other is bitter. Both cassava varieties consist of prussic acid (hydrocyanic acid), which can result in cyanide poisoning.
Is cassava toxic? Cassava can be poisonous; therefore, never consume it in raw form. However, thorough cooking and mashing can remove their toxicity.
Bitter cassava isn’t available in U.S. stores. However, sweet cassava can be found in American markets – frozen or fresh.
Bitter cassava is processed and turned into safe edible flours and starches, which then are used to make bread, cakes, or pastries.
Cassava meal is called farine on the French-influenced islands – a shorter term for farine de manioc.
Cassava uses depends. It can either be used as meat or juice. Remember to peel cassava before using it. Its skin consists of high concentrations of hydrocyanic acid, as well as a bitter taste and fibrous.
Its outer part is more like a bark than a potato; therefore, it’s better to use a paring knife than a vegetable peeler.
Both the ends of cassava must be cut and sliced into four pieces. One at a time put the cassava on the cutting board in a way that the cut-side is down.
Use a paring knife and start cutting from the top of the skin to the bottom to remove it. Try not to take off excess white flesh.
Cassava Nutrition and benefits
Cassava nutrition is higher in protein than white potatoes but has twice the number of calories. While yuca vitamins and minerals, the amounts are low and don’t give many benefits.
It also contains antinutrients – compounds that inhibit vitamin and mineral absorption.
Here are 3.5 ounces of boiled yuca nutrients:
- Calories: 112
- Fiber: 1g
- Carbs: 27g
- Calcium: 2% RDI
- Thiamine: 20% RDI
- Riboflavin: 2% RDI
- Phosphorus: 5% RDI
Small amounts of iron, vitamin C, and niacin are also found in boiled yuca.
It does provide some fiber, minerals, and vitamins, but the amounts are minimal. Many other root vegetables can provide more than cassava nutrition, such as sweet potatoes and beets.
Can Processing Yuca reduce its Nutritional Value?
Peeling, chopping, and cooking cassava can significantly reduce its nutritional value. This happens because a lot of minerals, fibers, resistance starch, and vitamins are destroyed by processing.
Therefore, tapioca and garri are more popular forms of cassava, having minimal nutritional value.
For instance, 1 ounce of tapioca pearls offers your nothing but a few minerals and calories.
Boiling the root is a cooking method that holds on to most nutrients, except Vitamin C. It is sensitive to heat and easily leached into the water.
Benefits of Cassava
Cassava is rich in calories, iron, and carbohydrates. It is an excellent source of energy. Adding it to your diet can have many positive effects on health.
1. A rich source of Calories
3.5 ounce (100g) Cassava consists of 112 calories, which is relatively higher than other root vegetables. This high-calorie count makes it a vital crop for developing countries.
However, this increased amount of calories can do more harm than good to the general public.
Consuming high-calorie foods can lead to weight gain and obesity; therefore, eat it in moderate and reasonable portions.
2. A cure for Migraine
Vitamin B2 and Riboflavin are present in tubers, which help to cure headaches and migraines. Consuming cassava can help lower constant migraine attacks.
Take 60g of cassava leaves and soak them in water for 2 hours. Later, make the juice out of those soaked leaves. This helps reduce the severity of your migraine.
3. A digestive health booster
Since cassava is rich in dietary fiber, it helps to improve the functions of the body. The insoluble fiber helps boost your digestive system and absorbs the poisons present in your intestine. It also lowers inflammation in the digestive tract.
4. A treatment for Diarrhea
The antioxidant nature of cassava roots can benefit flaccid stools. People suffering from diarrhea should boil the rots in water for an hour and consume them. This allows them to eliminate the bacteria that can cause stomach issues and lower the symptoms of diarrhea.
5. A vision enhancer
One of the main benefits of cassava is that it improves your eye health. Intake of controlled yuca can help provide vitamins and minerals needed by the body. The presence of Vitamin A helps improve your vision and prevent blindness.
6. A wound healer
The whole cassava plant – its leaves, stems, and roots help to treat and cure wounds. The roots prevent infection in wounds and promote speed healing.
7. A cure for fever
Cassava is proved beneficial in treating mild fever. Boiled leaves can help relieve fever. One can make potions and drink them to reduce body temperature.
8. A worm Cleaner
Cassava consumption relieves nematode lice present in your stomach and intestines. The roots help in removing worms in the intestine and assist.
9. An appetite booster
Cassava contains carbohydrates and fiber that are beneficial for regaining your appetite. Due to emotional or physical reasons, people who feel weak or have no appetite should add a few pieces to their diet.
10. An energy booster
Since cassava is a significant source of carbohydrates, edible tubers are immensely beneficial in immediately boosting your energy. This helps the brain function properly and supplies energy.
Remember to cook it properly before eating, or else it can cause acute poisoning due to cyanide content’s natural presence in the raw form. If not cooked properly, tubers rich in carbohydrates can lead to paralysis or even death.
Potential Side effects of Cassava
Besides having numerous benefits, cassava can also put your health at risk. This is especially true if consumed in raw form or is undercooked.
This can lead to cyanide poisoning. it consists of cyanogenic glycosides – a sugar molecule. These cyanogenic glycosides are transformed into cyanide when consumed.
Cooking allows reducing the cyanogenic content in the roots to acceptable levels. Improper undercooking can lead to a higher risk of poisoning. Due to the smaller body size, risks are greater in children.
Symptoms of cyanide poisoning are:
- Difficulty breathing
In severe cases, the symptoms might include:
- Cardiac arrest
- Loss of consciousness
Yuca can also affect the thyroid functioning, mainly during pregnancy – not to levels considered threatening. Phytoestrogens present in cassava can be transferred through breast milk; therefore, it must not be eaten during breastfeeding.
How to cook Cassava?
Cassava’s root is gluten, nut-free, and gluten, allowing people with allergies to consume it. Here are some steps to guide you on how to cook cassava:
1. Selecting and Storing Yuca
Cassava can be found in grocery stores and the Caribbean and Latin food markets. Its root is covered in wax, preserving the outer skin as it travels.
Go for the ones that are firm and spotless. Its roots should consist of a clean, fresh scent and white inner part when cut. The best possible way to check if the cassava roots are still fresh or not is by breaking off the end.
Discard it if you see any black specks, discoloration, or lines. Rotten or decaying cassava has a rancid smell and soft brown spots.
Store the unpeeled cassava in a cool, dry place. It lasts there for a week. Once you peel it off, the cassava can be stored in the refrigerator for 2-3 weeks.
Cover it water when in the refrigerator and change the water every two days. You can freeze it for up to three months.
2. Preparing Cassava
Before consuming, cassava must be peeled, cut, and cooked. Due to its hard outer skin, yuca must be peeled with a knife rather than a vegetable peeler.
Before peeling, wash the cassava and cut its ends. Peeling yuca is easier when it’s in pieces; therefore, cut it in 3-4 equal pieces. Make it stand the root up on its end and slice vertically along the edges until you completely take off the skin.
It can be used in a variety of foods due to its mild taste and starchy consistency. It is usually fried to make French fries.
We can also consume it similar to mashed potatoes, combined with butter, roasted garlic, grated cheese, or topped with a drizzle of extra-virgin olive oil.
Cassava flatbread is a common Caribbean cassava recipe for casabe. It is also used in yuca con mojo – a Cuban yuca dish in garlic sauce.
You can boil cassava in the following ways:
- Put the peeled and cut yuca in a pot, pour cold water, add a little salt, and bring it to boil.
- Simmer until tender.
- Drain well.
You can fry yuca by the following steps:
- Pour 2 inches of vegetable oil in a deep, heavy-bottomed pan at a temperature of 350 F.
- Add yuca to the hot oil one by one. Remember not to overcrowd the pan.
- Fry till yuca turns golden brown.
- Take them out on paper towels, with the help of a spoon, for the absorption of extra oil.
Other Yuca Recipes To Prepare
Other Vegetables And Fruits
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