Discover the versatility of cassava, a staple food often prepared similarly to taro. Learn about its nutritional benefits, various cooking methods, and how to incorporate this nutritious root vegetable into your meals for a delicious and healthy diet.

Cassava Recipe: A Staple Prepared Like Taro

Ingredients:

  - 2 large cassava roots

  - 4 cups water

  - 1 teaspoon salt

  - 2 tablespoons olive oil or butter

  - 1 small onion, finely chopped

  - 2 cloves garlic, minced

  - 1 teaspoon ground turmeric (optional, for color)

  - 1/2 teaspoon ground black pepper

  - Fresh herbs (parsley or cilantro) for garnish

Instructions:

Prepare the Cassava:

1- Peel the cassava roots using a knife, removing the thick brown skin and the pinkish layer beneath it.

2- Cut the peeled cassava into 3-4 inch pieces.

3- Split each piece in half lengthwise to remove the fibrous core from the center.

Boil the Cassava:

1- Place the cassava pieces in a large pot and cover them with water.

2- Add salt to the water.

3- Bring to a boil over medium-high heat, then reduce to a simmer.

4- Cook the cassava for about 20-25 minutes, or until they are tender and can be easily pierced with a fork.

5- Drain the cooked cassava and set aside.

Sauté the Onions and Garlic:

1- In a large skillet, heat the olive oil or butter over medium heat.

2- Add the chopped onion and sauté until it becomes translucent, about 3-4 minutes.

3- Add the minced garlic and cook for another 1-2 minutes, until fragrant.

Season the Cassava:

1- Add the boiled cassava pieces to the skillet with the onions and garlic.

2- Sprinkle the turmeric (if using), ground black pepper, and additional salt to taste.

3- Gently toss the cassava in the skillet to coat it with the seasoning and ensure it's evenly heated.

Serve:

1- Transfer the seasoned cassava to a serving dish.

2- Garnish with fresh herbs like parsley or cilantro.

3- Serve hot as a side dish or as a main course with your favorite protein.

Enjoy your cassava prepared similarly to taro!

Nutritional Values:

Nutritional values can vary based on specific brands and sizes, but the following is an approximate nutritional content per serving.

Cassava (2 large roots, about 1000 grams):

  - Calories: 1592

  - Carbohydrates: 383 grams

  - Protein: 6 grams

  - Fat: 2 grams

  - Fiber: 16 grams

  - Sugars: 4 grams

  - Vitamin C: 128 mg

  - Calcium: 80 mg

  - Iron: 2.4 mg

benefits:

  - Energy Source: Cassava is a high-calorie food, providing a substantial amount of energy, making it ideal for those needing extra calories.

  - Rich in Carbohydrates: It’s an excellent source of carbohydrates, which are essential for fueling the body and brain.

  - Dietary Fiber: Contains fiber that aids in digestion and promotes a healthy gut.

  - Vitamin C: Cassava is a good source of vitamin C, which is essential for immune function, skin health, and wound healing.

Water (4 cups):

  - Calories: 0

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Fiber: 0 grams

  - Sugars: 0 grams

benefits:

  - Hydration: Essential for maintaining hydration and supporting all bodily functions.

  - Zero Calories: Adds no calories to the dish, making it suitable for calorie-conscious diets.

Salt (1 teaspoon, about 6 grams):

  - Calories: 0

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Fiber: 0 grams

  - Sugars: 0 grams

  - Sodium: 2325 mg

benefits:

  - Electrolyte Balance: Sodium in salt is crucial for maintaining fluid balance, nerve function, and muscle contractions.

  - Flavor Enhancer: Enhances the flavor of food, making it more palatable.

Olive Oil or Butter (2 tablespoons, about 28 grams):

Olive Oil:

  - Calories: 238

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 28 grams

  - Fiber: 0 grams

  - Sugars: 0 grams

benefits:

  - Healthy Fats: Rich in monounsaturated fats, which are heart-healthy and can help reduce bad cholesterol levels.

  - Antioxidants: Contains antioxidants that protect against inflammation and chronic diseases.

  - Vitamin E: Good source of vitamin E, which is beneficial for skin health.

Butter:

  - Calories: 204

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 23 grams

  - Fiber: 0 grams

  - Sugars: 0 grams

benefits:

  - Fat-Soluble Vitamins: Contains vitamins A, D, E, and K, which are essential for various bodily functions.

  - Energy Source: Provides a quick source of energy.

  - Flavor: Adds a rich flavor to dishes.

Onion (1 small, about 70 grams):

  - Calories: 28

  - Carbohydrates: 6.5 grams

  - Protein: 0.8 grams

  - Fat: 0.1 grams

  - Fiber: 1.2 grams

  - Sugars: 2.9 grams

  - Vitamin C: 5.3 mg

  - Calcium: 17 mg

  - Iron: 0.2 mg

benefits:

  - Antioxidants: High in antioxidants, including quercetin, which can reduce inflammation and lower the risk of chronic diseases.

  - Vitamin C: Boosts the immune system and improves skin health.

  - Heart Health: Contains compounds that can lower cholesterol levels and improve heart health.

Garlic (2 cloves, about 6 grams):

  - Calories: 9

  - Carbohydrates: 2 grams

  - Protein: 0.4 grams

  - Fat: 0 grams

  - Fiber: 0.1 grams

  - Sugars: 0 grams

  - Vitamin C: 1.5 mg

  - Calcium: 5 mg

  - Iron: 0.1 mg

benefits:

  - Immune Boosting: Contains compounds like allicin that enhance the immune system.

  - Anti-Inflammatory: Has anti-inflammatory properties that can help reduce the risk of chronic diseases.

  - Heart Health: Can help lower blood pressure and cholesterol levels.

Turmeric (1 teaspoon, about 3 grams):

  - Calories: 9

  - Carbohydrates: 1.8 grams

  - Protein: 0.3 grams

  - Fat: 0.3 grams

  - Fiber: 0.7 grams

  - Sugars: 0 grams

  - Vitamin C: 0.1 mg

  - Calcium: 5 mg

  - Iron: 1.7 mg

benefits:

  - Anti-Inflammatory: Contains curcumin, a powerful anti-inflammatory compound.

  - Antioxidant: Strong antioxidant properties that can neutralize free radicals and boost the body’s antioxidant defenses.

  - Brain Health: May improve brain function and lower the risk of brain diseases.

Ground Black Pepper (1/2 teaspoon, about 1 gram):

  - Calories: 3

  - Carbohydrates: 0.6 grams

  - Protein: 0.1 grams

  - Fat: 0.1 grams

  - Fiber: 0.3 grams

  - Sugars: 0 grams

  - Vitamin C: 0 mg

  - Calcium: 12 mg

  - Iron: 0.2 mg

benefits:

  - Digestive Health: Stimulates the digestive enzymes and juices, which enhances digestion.

  - Antioxidant Properties: High in antioxidants, which can protect against cellular damage.

  - Nutrient Absorption: Increases the absorption of essential nutrients like curcumin in turmeric.

Fresh Herbs (parsley or cilantro, about 4 grams):

  - Calories: 1

  - Carbohydrates: 0.2 grams

  - Protein: 0.1 grams

  - Fat: 0 grams

  - Fiber: 0.1 grams

  - Sugars: 0 grams

  - Vitamin C: 3 mg

  - Calcium: 4 mg

  - Iron: 0.1 mg

benefits:

  - Vitamins and Minerals: Rich in vitamins A, C, and K, as well as minerals like potassium and magnesium.

Antioxidant Properties: High in antioxidants that can protect against oxidative stress.

  - Digestive Health: Can aid in digestion and improve gut health.

Approximate Total Nutritional Values:

  - Calories: 1880

  - Carbohydrates: 394 grams

  - Protein: 7.7 grams

  - Fat: 30 grams (with olive oil) / 25 grams (with butter)

  - Fiber: 19.4 grams

  - Sugars: 7.9 grams

  - Vitamin C: 137.9 mg

  - Calcium: 123 mg

  - Iron: 4.7 mg

These values are rough estimates and can vary based on specific measurements and brands used.