let know the culinary versatility and nutritional benefits of cassava,tuber used in diverse dishes globally.Findmethods to boil,bake,fry it for delicious meals.

Ingredients:

• 1 large cassava root
• Water
• Salt (optional)

Instructions:

Prepare Cassava:

1-Peel the tough, outer skin of the cassava root using a sharp knife.

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

Cut Cassava:Cut the peeled cassava into manageable-sized pieces, about 2-3 inches long.

Boil Cassava:

1-Fill a large pot with enough water to cover the cassava pieces.

2-Add a pinch of salt to the water if desired.

3-Bring the water to a boil over high heat.

4-Carefully add the cassava pieces to the boiling water.

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

Check Doneness:

1-Test the cassava with a fork to ensure it is cooked through and tender.

2-If the fork easily pierces the cassava pieces, they are ready.

Serve:

1-Once cooked, remove the cassava from the pot using a slotted spoon and drain any excess water.

2-Serve the boiled cassava hot as a side dish or let it cool slightly before incorporating it into your favorite recipes.

Notes:

1-Boiled cassava can be enjoyed on its own with a sprinkle of salt or served with dips and sauces.

2-Leftover boiled cassava can be stored in an airtight container in the refrigerator for a few days. Reheat before serving if desired.

Enjoy your boiled cassava as a delicious and nutritious addition to your meals!

Nutritional Values:

Cassava (1 large root, approximately 600g):

• Calories: 609 kcal
• Carbohydrates: 157g
• Fiber: 4.7g
• Protein: 4.2g
• Fat: 0.6g
• Vitamin C: 81.9mg (137% DV)
• Vitamin B6: 0.6mg (30% DV)
• Folate: 118mcg (30% DV)
• Potassium: 2034mg (58% DV)
• Magnesium: 83.2mg (21% DV)

benefits:

1. Rich in Carbohydrates: Cassava is a significant source of carbohydrates, providing energy to fuel daily activities and bodily functions.
2. Dietary Fiber: It contains dietary fiber, which aids digestion, promotes bowel regularity, and helps in maintaining a healthy weight.
3. Vitamins and Minerals:

• Vitamin C: An antioxidant that supports immune function and skin health.
• Vitamin B6: Important for brain development, metabolism, and the production of neurotransmitters.
• Folate: Essential for DNA synthesis and cell division, particularly important during pregnancy for fetal development.
• Potassium: Helps regulate blood pressure, fluid balance, and muscle contractions.
• Magnesium: Contributes to bone health, muscle function, and energy metabolism.

Water:

• Since water contains no calories, macronutrients, or vitamins/minerals, it is not included in the nutritional breakdown.

benefits:

Hydration: Water is essential for maintaining proper hydration levels in the body, supporting overall health and bodily functions.

Salt (1 teaspoon, approximately 6g):

• Calories: 0 kcal
• Sodium: 2325mg (97% DV)

benefits:

Electrolyte Balance: Salt contains sodium, an electrolyte that helps maintain fluid balance, nerve function, and muscle contractions.

Flavor Enhancement: Salt enhances the flavor of food, making it more palatable and enjoyable.

These values are approximate and can vary based on factors such as the size of the cassava root and the specific brand of salt used.