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Diet & Nutrition > Foods > Cassava

One of the most commonly used root vegetables in Asia

Cassava is low on the nutrient scale and yet it's a major source of carbohydrates for over half a billion people.

It is a white fleshed tuber and is also called manioc, yuca, balinghoy, mogo, mandioca, kamoteng, kahoy root and may be compared with taro as both have little taste and similar texture.

Cassava is a woody shrub originally native to South America but noow extensively cultivated as an annual crop in most tropical and subtropical regions.

To cook: Cassava must be well cooked as it contains Prussic acid (hydrocyanic acid), which can cause cyanide poisoning. Cooking the root removes the acid and makes it safe to eat.

  1. Peel off the outer fibrous layer as its inedible.
  2. Chop into bite size pieces, place in saucepan, add salt to taste and cover with with cold water
  3. Bring to the boil and simmer for 20 - 30 minutes or until soft much the same as with potatoes.
  4. Eat as is, or mash and serve with other vegetables.

Cassava cake A tasty treat for special occasions and this recipe is very flexible, the quantities can be changed and if you're short of cassava, other flour can be substituted and baking flour added although it is not required.

  1. Peel and grate 1 kg of cassava - or purée in a food processor during which time you add:
    • 400 mls coconut cream
    • 100 gms crushed coconut sugar
    • Spice is optional
    • Pour into a greased baking tray - this is a very liquid mix.
    • top with grated coconut or a sprinkle of brown sugar and cinnamon is nice.
  2. Bake in a hot oven for 30 - 45 minutes.
  3. Typically the cake will rise as with normal baking, but it always sinks to about the level before baking and you end up with a delicious chewy treat.

Nutritional value of cassava per 100 gram serving:

Nutritional value of cassava per 100 gram serving:

Calorific value 600 kJ
Calories 143 kcal
Fat 0 g
Carbohydrates 30 g
Protein 1 gm

Energy 330 kcal
Energy 1374 kj
Protein 2.8 g
Total lipid (fat) 0.58 g
Ash 1.28 g
Carbohydrate, by difference 78.4 g
Fiber, total dietary 3.7 g
Sugars, total 3.5 g
Calcium, Ca 33 mg
Iron, Fe 0.56 mg
Magnesium, Mg 43 mg
Phosphorus, P 56 mg
Potassium, K 558 mg
Sodium, Na 29 mg
Zinc, Zn 0.7 mg
Cu 0.206 mg
Mn 0.791 mg
Selenium, Se 1.4 mcg
Vitamin C, total ascorbic acid 42.4 mg
Thiamin 0.179 mg
Riboflavin 0.099 mg
Niacin 1.759 mg
Pantothenic acid 0.22 mg
Vitamin B-6 0.181 mg
Folate, total 56 mcg
Folic acid ~ mcg
Folate, food 56 mcg
Folate, DFE 56 mcg_DFE
Choline, total 48.8 mg
Betaine 0.8 mgv
Vitamin A, IU 27 IU
Vitamin A, RAE 2 mcg_RAE
Vitamin E (alpha-tocopherol) 0.39 mg
Vitamin E, added ~ mg
Vitamin K (phylloquinone) 3.9 mcg
Fatty acids, total saturated 0.152 g
Fatty acids, total monounsaturated 0.155 g
Tryptophan 0.039 g
Threonine 0.058 gv Isoleucine 0.056 g
Leucine 0.08 g
Lysine 0.091 g
Methionine 0.023 g
Cystine 0.058 g
Phenylalanine 0.054 g
Tyrosine 0.035 g
Valine 0.072 g
Arginine 0.282 g
Histidine 0.041 g
Alanine 0.078 g
Aspartic acid 0.163 g
Glutamic acid 0.424 g
Glycine 0.058 g
Proline 0.068 g
Serine 0.068 g
Beta Carotene, 16 mcg



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