Cassava
Manihot esculenta
Cassava which is also known as manioc, yucca, tapioca or mandioca is originally from Brazil, and is widely consumed in South America, Africa and Asia. It is a staple food in many countries in these regions. Cassava is an attractive small shrub, grown from cuttings. The tubers are the edible part.
Cassava is an energy dense vegetable, and a source of resistance starch. Cassava can be used to make French fries, chips, and even flour. Cassava should be eaten in moderation due to its high energy content.
Cassava shouldn’t be consumed raw, and the brown outer layer/skin should be removed before eating as it contains toxins (cyanogenic glucosides). Cassava leaves also can contain up to 25% protein when well cooked!
Grown from late November to late March in the subtropics.
Health Benefits
- aids in gut health
- improved bowel function
- improved vision from vitamin A
- increases appetite and energy.
In a serving size (1/2 medium cassava tuber):
- Energy 600 kJ
- Protein 1.2 g
- Fat 0.25 g
- Carbs 38 g
- Fiber 1.9 g
Quick and Easy Recipe
Roasted cassava chips
(Serves 4)
Ingredients
- 2 medium cassava tubers
- 1 Tbs olive oil
- pinch of salt & pepper
- 1 tsp smoked paprika
Method
- Cut fresh cassava into cubes or chip shaped slices and boil for 10 minutes.
- Coat the boiled cassava in the olive oil, salt, pepper & paprika.
- Lay coated cassava on a tray and roast for 30 mins on 180C.
- Enjoy as a snack, or a side dish.
Filipino Cassava Cake
Ingredients
Cake
- 500g cassava, peeled and grated
- 2 large eggs
- 1 can (395g) sweetened condensed milk
- 1 can (400mL) coconut cream
Custard Topping
- 2 large eggs, beaten
- 1/4 cup pure cream
- 1/2 can sweetened condensed milk
- 1 tsp vanilla extract
- 1 tsp brown sugar
Method
- Preheat oven to 180°C.
- Grease and line a 9x9inch (~23x23cm) baking tin with baking paper.
- Peel off the outer brown ‘skin’ of the cassava, then grate.
- In a large bowl whisk the egg, sweetened condensed milk and coconut cream, then add the grated cassava, and continue until well mixed. Pour mixture into the prepared baking tin.
- Cook for 50 minutes, or until almost fully set. While waiting whisk together the custard topping ingredients (eggs, pure cream, sweetened condensed milk, vanilla extract and brown sugar).
- Remove from oven and pour the custard sauce on top. Return to oven.
- Cook for a further 20 minutes, or until the custard has set and turned a golden brown.
- Cool completely, then slice into squares. Keeps well in the fridge.
