Boiled cassava is a straightforward yet nutritious dish made from the cassava root, a staple in tropical cuisine known for its versatility and rich nutritional profile. This root vegetable, also called manioc or yuca, has deep roots in the culinary traditions of Africa, Asia, and South America. Believed to have originated in South America, cassava spread globally through trade and migration.

The process of boiling cassava roots dates back centuries, serving as a vital method for extracting nourishment from this starchy tuber. It became a cornerstone in many cultures' diets, providing essential carbohydrates and energy. Today, boiled cassava remains a beloved dish in tropical cuisines for its simplicity, mild taste, and health benefits. It's commonly served alongside meats, fish, or vegetables, showcasing its integral role in diverse culinary traditions.

Ingredients:

- 1 large cassava root

- Water

- Salt (optional)

Instructions:

1. Peel the cassava and cut it into chunks or slices.

2. Rinse the cassava pieces under cold water to remove any dirt or debris.

3. Place the cassava in a large pot and cover it with water.

4. Add a pinch of salt to the water if desired (optional).

5. Bring the water to a boil over medium-high heat.

6. Reduce the heat to medium-low and let the cassava simmer for about 20-30 minutes or until it is fork-tender.

7. Remove the cassava from the water and drain well.

8. Serve hot as a side dish or let it cool for use in other recipes.

For fried cassava, you can follow these additional steps after boiling:

9. Heat oil in a frying pan over medium heat.

10. Fry the boiled cassava pieces until golden brown and crispy on the outside.

11. Remove from the oil and drain on paper towels.

12. Serve hot as a snack or side dish.

Nutrition Value:

1. Cassava Root:

  - Calories: Approximately 330 calories per 1 cup (206 grams) of boiled cassava.

  - Carbohydrates: High in carbohydrates, providing about 78 grams per cup.

  - Protein: Low in protein, with only about 2 grams per cup.

  - Fat: Almost fat-free, with less than 1 gram of fat per cup.

  - Sodium: Naturally low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Rich in vitamin C, folate, vitamin B6, potassium, magnesium, and manganese.

  - Nutritional Benefits: Cassava is a good source of energy due to its high carbohydrate content. It also provides essential vitamins and minerals, including vitamin C for immune support, folate for cell growth and development, and potassium for heart health.

2. Water:

  - Calories: No calories.

  - Carbohydrates: No carbohydrates.

  - Protein: No protein.

  - Fat: No fat.

  - Sodium: No sodium.

  - Cholesterol: No cholesterol.

  - Vitamins and Minerals: No significant vitamins or minerals.

  - Nutritional Benefits: Water is essential for cooking cassava and hydrating the body. It has no calories or nutrients but plays a vital role in food preparation and overall health.

3. Salt (optional):

  - Calories: Negligible calories from salt.

  - Carbohydrates: No carbohydrates.

  - Protein: No protein.

  - Fat: No fat.

  - Sodium: High in sodium, with about 2,300 mg per teaspoon of salt.

  - Cholesterol: No cholesterol.

  - Vitamins and Minerals: No significant vitamins or minerals.

  - Nutritional Benefits: While salt adds flavor to the dish, it should be used in moderation due to its high sodium content. Too much sodium can contribute to high blood pressure and other health issues. Opting for low-sodium alternatives or using salt sparingly can help maintain a balanced diet.

These nutritional components provide a comprehensive view of the calories, carbohydrates, protein, fat, sodium, cholesterol, vitamins, minerals, and benefits of each ingredient in the boiled cassava recipe, allowing for informed dietary choices.