34 amazing recipes with cassava and the benefits of consuming this root

Cassava, which may be known in Brazil by other names such as cassava, cassava, among others, is a root rich in carbohydrates, being one of the most consumed sources of this nutrient in Brazil and other Latin American countries.

Its origin is Latin and its cultivation has existed since before the arrival of Europeans in America. It is estimated that more than 80 countries cultivate cassava, with Brazil being one of the main producers and consumers of this root.

According to nutritionist Carolina Eliziário, consuming cassava is more interesting than consuming potatoes, as it is rich in nutrients and provides a lot of energy. “The good thing is that the energy that this food provides helps to control our body’s blood sugar”, adds the specialist.

Cassava is easily found in supermarkets and fairs across the country. Its cost is affordable and its preparation is very versatile, and can be consumed cooked, pureed, soup, fried and other ways. It also serves as a basis for the production of other food products, such as manioc flour and tapioca.

5 good reasons to eat cassava

Cassava provides several benefits for the body. With the help of nutritionist Carolina Eliziário, we list below the benefits of this root, check it out:

1. It is rich in B vitamins

The B complex vitamins act in several functions, among them, guarantee the health of hair and skin, prevent memory loss and prevent migraine.

2. It’s a great source of calcium

Among the main benefits of calcium we can highlight the maintenance of bone and teeth health. Calcium intake is essential, especially for elderly people, since at this stage the bones tend to become porous.

3. It has iron, phosphorus and potassium

These 3 mineral salts are essential for the proper functioning of the body. Iron is a component of hemoglobin, a deficiency of this mineral can cause anemia. Phosphorus plays an important role in the production of energy for the body. Potassium is very important for muscle contraction and a lack of this mineral can result in muscle weakness.

4. It’s a great source of carbohydrates

Although carbohydrate intake is associated with weight gain, this nutrient is essential especially for physical activity practitioners. But, unlike other sources of carbohydrate, the intake of cassava helps to control the body’s blood glucose.

5. Does not contain gluten

For celiacs or for those who want to restrict gluten in their diet, cassava can be a great ally. Its flour can be used in the preparation of gluten-free cakes and breads and tapioca can replace bread in your meals.

The consumption of cassava in its various ways can ensure these benefits for your body. Just pay attention to the way of preparation. When fried cassava, for example, can lose some of its beneficial properties.

34 recipes to innovate your way of eating cassava

Cassava is easily found in the national territory, making it very present in Brazilian meals. It is versatile, can be served as an accompaniment to various foods and is a great substitute for potatoes, as well as being a more interesting nutritional option. Below we list 34 recipes for you to consume cassava and innovate your menu:

snacks

1. Cassava Chips: It looks fried, but it’s not, which makes this a very healthy snack option. The result is a very crispy chips.

2. Creamy fried cassava: with a more elaborate preparation and a little time consuming, but it pays off. The result is cassava squares that are crispy on the outside and creamy on the inside.

3. Roasted Cassava Sticks: A great snack to replace French fries. Cassava is roasted, being a healthy and delicious option!

4. Cassava dumplings with cheese: a great recipe to use up leftover cooked cassava. Just make a dough with the cassava, stuff it with cheese and then fry it.

5. Cassava cake with pepperoni: great snack to accompany beer. The tip to keep them dry is to drain them on a wire rack.

6. Green cassava cake with cabbage: the cabbage used is reused in the preparation of green juice. In addition to being delicious, there is the satisfaction of reusing food that would be thrown away.

7. Cassava cake with cod: just sauté the already desalted cod with the seasonings and then add it to the cassava. In the recipe there is still a suggestion of sauce to be served with the dumplings.

8. Cassava cake with sausage and cream cheese: the cream cheese used is homemade, giving a special touch to the recipe. To serve the tip is to sprinkle with pepper.

cakes and breads

Photo: Reproduction / Pepper in the Kingdom

9. Blender cassava cake: a classic and practical cake. Just mix all the ingredients in the blender and bake.

10. Cassava cake with banana: in addition to cassava, the cake has another very Brazilian ingredient, banana. With the banana a caramel is made to be added on top of the cake.

11. Cassava cake with coconut: in addition to the aroma of coconut, the author of the recipe recommends using tangerine, orange or lemon zest, making everything more special and tasty.

12. Creamy manioc cake with coconut: the differential of this recipe is in the condensed milk, which guarantees the creaminess. To prepare, just mix all the ingredients in a blender and bake.

13. Cassava cake with coconut and cane molasses: the dough used in this recipe is puba, an artisanal dough made from fermented cassava. The cake is gluten free and can be served with cane molasses.

14. Naturally Fermented Cassava Bread: Making your own bread can be easier than you think. This cassava bread recipe is proof of that, it’s worth a try.

15. Cassava bread with pepperoni: the pepperoni gives a special touch to the recipe. The author guarantees that the filling is optional and the bread will also be just as tasty without it.

16. Pão de queijo de manioc: it is a slightly different cheese bread, but delicious. The texture is crispy on the outside and soft on the inside. The difference is in the grated Parmesan cheese, used to cover the buns.

simple dishes

17. Cassava broth with ground beef: a very simple and nutritious broth. Just beat the cooked cassava in the blender, sauté the ground beef, add the tomato sauce and it’s ready.

18. Cassava broth with jerky: the secret to make this broth even creamier is to add catupiry cheese and coalho cheese. To serve, sprinkle chopped parsley on top.

19. Green broth with cabbage, sausage and ribs: a very nutritious and delicious recipe. In addition to cassava, another very healthy ingredient is cabbage, which is rich in vitamin C.

20. Cassava Escondidinho with Ground Beef: Escondidinho is one of the favorite dishes of Brazilians. This version is made with manioc puree and the filling is ground beef.

21. Cassava Escondidinho with Chicken: Cassava and shredded chicken used in the recipe are ready-made ingredients, but you can make them at home and have an even tastier recipe.

22. Jammed cow: Jammed cow is a very common dish. A lot of people can complain that it’s a greasy dish, but in this recipe you’ll find tips to make the broth not greasy.

23. Beef with cassava: a very homemade recipe, with the face of mother’s food. The types of meat recommended for this recipe are flank steak, breast, soft drumstick or rump.

24. Cassava au gratin with mayonnaise: super simple to make, this cassava au gratin goes super well as an accompaniment to barbecues, meats in general or even to be consumed without accompaniment.

25. Cassava puree: great recipe to replace the common mashed potato. The recipe takes only cooking cassava, milk, butter and salt.

elaborate dishes

Photo: Reproduction / No Measure

26. Oxtail with manioc and watercress: a sophisticated dish, but not so complicated to prepare. Just cook the cassava and the meat in the pressure cooker and then serve with the watercress.

27. Cassava kibebe: kibebe is a traditionally ugly dish with pumpkin, but the cassava version is surprising. The result is a very thick broth and can be served with chopped bacon.

28. Pork filet mignon roast beef with cassava: this recipe is very economical and lean. To serve, the author’s tip is to add sprigs of parsley and tomatoes.

29. Cassava, chicken and zucchini lasagna: for those who use gluten-restricted diets, this is a great lasagna option. You can find ready-made dough at health food stores.

30. Cassava Gnocchi: Gnocchi is a classic of Italian cuisine that can be made from a variety of foods. In this case it is made with cassava and tomato sauce is used for serving.

31. Cassava gnocchi with pine nut sauce, leek and mushrooms: this recipe guarantees a very diverse mix of flavors. Ideal to vary the menu and escape the routine, serving an elaborate dish full of flavor.

32. Escondidinho de shimeji: Escondidinho is traditionally made with manioc. For the filling, shimeji with soy sauce is used, very simple to prepare and a great option for vegetarians.

33. Cod with manioc cream and green apple: this recipe has a bittersweet flavor due to the green apple. Cassava cream is easy to prepare and can also be used as an accompaniment to other dishes.

34. Vegan cassava cheese: vegan cheese can be used in the preparation of pizzas, snacks or even consumed as an aperitif. Great option for lactose intolerant and vegans.

As we have listed, there are many recipes that can be made with cassava. It is possible to vary (and a lot!) your menu by including this super nutritious root in your daily diet.

Other uses of cassava

Did you know that in addition to consuming the root in natura it is possible to consume cassava in other ways? These ways can be nutritious or not and it is also possible to obtain various benefits. Learn about other ways to consume cassava:

Flour: cassava flour is gluten free and can be used to prepare breads, cakes, among other foods.

Tapioca: Tapioca gum is made from cassava starch and can be consumed with sweet and savory fillings and can also be used in the preparation of recipes.

Polvilho: existent in the sweet and sour varieties, the cassava is made from cassava and is well known for being one of the main ingredients of cheese bread.

Sagu: This childhood-flavored candy is made from cassava.

Shampoo: many shampoos use cassava in their compositions, especially those that promise hair growth and strengthening.

Fabric production: the starch extracted from the plant gives strength to the threads in the production of fabrics.

Supplement: made from the leaves, bark or the root itself, the cassava-based supplement

Soap production: the glycolic extract extracted from cassava can be used in the production of soap and soaps, as it is emollient and moisturizing.

Cassava is a really versatile plant and…