3 easy, healthy and gluten-free cassava recipes

Cassava is a tuber similar to a huge sweet potato that comes from Latin America and which, in addition to cassava, is known by other names such as manioc or cassava. For millions of people in many tropical regions around the globe, it is a major source of energy.

Its skin is shiny dark brown, hard and very resistant in texture, almost waxy and somewhat difficult to peel. Its meat is white contains a lot of starch and has a nutty flavor. To be able to consume it, it is necessary to peel it and cook it well, until it is tender, and it is necessary to cook it even before frying or baking.

At a nutritional level, cassava is a very nutritious food. It is rich in antioxidants that can stop oxidation processes in the body and is a source of minerals, such as phosphorus, magnesium, calcium and potassium, and vitamins, such as group B vitamins, A, K and C. It is also a hill source, an important ingredient for brain development, cognitive health, maintaining memory, and improving athletic performance and cognitive development. This little-known nutrient is not very common in foods of vegetable origin, and for this reason it is interesting to add cassava to the diet.

In addition, cassava, due to its resistant starch content, is good for the digestive system, strengthens the heart, the nervous system and helps control blood sugar. Alkalizes the body and strengthens the bones.

How cassava is cooked

In the kitchen, this root vegetable has many uses: it is prepared in stews, stews and soups, it can be eaten cooked, baked or fried as a garnish, it is used to prepare breads or pies, and its flour and starch have many uses in baking and cooking. gluten-free pastry. In the recipes you will see explained in detail how to peel it and cook it according to use.

In the market, apart from the whole tuber, we can find cassava flour and cassava or manioc starchwhich are different products:

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The cassava flour It is the whole dried and ground root and can be used to make cookies, breads, pizza and other preparations. This fine flour, which contains a lot of fiber and all the nutrients of whole cassava, can replace wheat flour and by its properties it is very popular in paleo diets, vegan diets, gluten-free diets and for people who want to avoid cereals. cassava starch, also called cassava starch or tapioca starch or flour, it is a starch similar to cornstarch and used to thicken sauces, soups and vegan cheeses and is added to gluten-free doughs to make them lighter. It is a white powder, a more processed product than flour.

Healthy and delicious cassava recipes

Among these cassava recipes you will find a healthy alternative to fried yucca in the form of baked chips, a healthy and simple recipe where there are. You will also find some gluten free gnocchi that you can use with the sauce that you like the most and, finally, some paleo gluten free cookies They have nothing to envy to cookies made with wheat flour.

1. Baked cassava chips

Baked yuca chips are an original side dish instead of the typical French fries or fried yuca. If they are accompanied by a sauce such as guacamole, romesco or tofu mayonnaise, they are also a perfect appetizer: vegan, gluten-free and prepared with little fat.

INGREDIENTS FOR 2 PEOPLE

1 large cassava1 tablespoon of extra virgin olive oil

PREPARATION:

Take a pot with water, add salt and bring to a boil. While it is cooking, cut the ends of the cassava and peel the skin. The easiest way is to cut the cassava into three pieces and cut each one with the help of a very sharp knife. Then cut each piece in half lengthwise. Inside it has a fibrous center similar to pineapple. Discard the center and cut the yucca into batons the size of the potato chips.Place in the water and cook for 10-15 minutes, until tender. Drain the yuca and dry with a kitchen towel.Preheat the oven to 230 degrees.Place the cooked yuca on a baking sheet, drizzle with oil, season with salt and other spices if you prefer, mix well, place in a single layer and bake about 25 minutes until it starts to brown. Flip halfway through. Serve hot with a sauce.

2. Gluten-free cassava gnocchi

The classic of Italian cuisine with a tropical twist. Substitute the potatoes in the gnocchi for the cooked cassava for a delicious and nutritious dish.

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INGREDIENTS FOR 4 PEOPLE

2 yucas (about 500 g) 1 egg or 1 tablespoon of ground flax 100 – 150 g oat flakes or flour (certified gluten-free) black pepper nutmeg salt

PREPARATION (30′ + 20′):

Fill a large pot with water and put it to cook with plenty of salt. Remove the ends of the cassava, cut it into pieces, peel it with the help of a knife and remove the fibrous center. Add to the water and cook until soft, about 10-15 minutes. Drain and let cool slightly. While the cassava is cooking, grind the oat flakes into a fine flour. If you are going to use the flax egg, in a small bowl mix 1 tablespoon of ground flax with 3 tablespoons of water. Put the cooked yucca in a bowl, season with salt and pepper, season with the nutmeg and mash with the help of a fork until obtaining a mash. Add the egg or flax egg and half the flour and start mixing. Go adding flour as needed. You should get a moldable dough that doesn’t stick to your hands.Fill a large pot with water. Add a good amount of salt and put it to cook. Put a little flour on the kitchen counter where you are going to work the dough. Divide the dough into 4 portions and shape each into a 1 cm thick snake. Cut each snake into small pieces. Then, shape them into long balls with the help of your hands and, if you want, make streaks with a fork. At this point, you can freeze the gnocchi for up to a month or use them immediately. If you are going to eat them immediately, add the gnocchi in boiling water and cook until they begin to float. Remove from the water, drain and serve with a sauce of your choice such as pesto, tomato sauce, Alfredo sauce, sautéed vegetables…

3. Cassava flour cookies, paleo and gluten-free

Cassava flour has many uses in gluten-free cooking and is interesting for people who want to reduce their cereal intake. It is a white flour very similar to wheat flour and can be replaced in the same amount. You will simply have slightly more fragile cookies and it will be necessary to let them cool completely before eating them.

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Prepare these delicious cookies and you will see that nobody realizes that flour is different.

INGREDIENTS FOR 18 BISCUITS

1 cup cassava flour (not tapioca starch) 8 tablespoons coconut oil, mild olive oil or butter 80 ml honey or coconut syrup 4 tablespoons coconut sugar or unrefined cane sugar 1 egg or 1 tablespoon flax ground 1 teaspoon vanilla extract 1/4 teaspoon xanthan gum (optional, helps bind the dough) 2 teaspoons baking powder a pinch of salt 100 g chocolate chips

PREPARATION (10′ + 12′ cooking):

Preheat the oven to 180 degrees and line a baking tray with parchment paper or brush with a little oil. If you are going to use the flax egg, in a small bowl mix 1 tablespoon of ground flax with 3 tablespoons of water. In a bowl, beat the coconut oil or butter with the syrup or sugar. Add the egg or the flax egg, the vanilla extract and mix well. On the other hand, mix all the dry ingredients: cassava flour, xanthan gum, salt and baking powder. Add the liquid ingredients, mix and incorporate the chocolate chips. With the help of a tablespoon, place portions of the dough on the tray and shape it into a small cookie. Bake for 10-12 minutes. Let cool completely before serving, as they are very fragile when hot.