Yakisoba with vegetables, fried noodles served with colourful vegetables Vegetable Yakisoba Shogayaki with mirin, chicken marinated in soy sauce, served with sesame seeds and spring onions Shogayaki with Mirin Achari paneer tikka grilled paneer pieces seasoned in yoghurt marinade, served with fresh coriander and lemon Achari Paneer Tikka Yorkshire pudding with rosemary, served fresh Yorkshire Pudding with Rosemary Fish Vatapá with ginger, with coconut milk and nuts Fish Vatapá with Ginger Classic version of tulumba, soaked in syrup and served fresh Classic Tulumba Prebiotic leek and pumpkin pie, a delicious savoury pie with pumpkin and leek filling Prebiotic leek & pumpkin pie Menestra with broccoli, pasta and vegetables served in a rich sauce Menestra with broccoli and pasta Tinda sabzi, spicy tinda Indian style, served with rich spices and fresh coriander Spiced tinda masala Chocolate Sandesh, sweet Indian dessert, decorated with chocolate and pistachios Chocolate Sandesh Prebiotic leek and curd cheese fritters golden brown, served Prebiotic leek and curd cheese fritters Milanesa napolitana with ham rich cheese tomato sauce and crispy breading Milanesa napolitana with ham Manakish with leeks served with sesame seeds Manakish with leeks Chicken Kabsa, spiced rice garnished with toasted almonds Chicken kabsa Galaktoboureko with kataifi pastry, decorated with rich creamy filling and pistachios. Galaktoboureko with Kataifi Pastry Cheese Dhokla served as golden brown, cheesy pieces with fresh spices Cheese dhokla Gluten-free cannoli pastries served sprinkled with sugar Gluten-free cannoli Prawn Açorda, fresh bread pieces with prawns, garlic and parsley Prawn açorda Avial with sweet potato and coconut milk, fresh coriander Avial with sweet potato Curry dish with yellow ackee fruit and chickpeas Jamaican ackee & chickpea curry Yakisoba with vegetables, fried noodles served with colourful vegetables Vegetable Yakisoba Shogayaki with mirin, chicken marinated in soy sauce, served with sesame seeds and spring onions Shogayaki with Mirin Achari paneer tikka grilled paneer pieces seasoned in yoghurt marinade, served with fresh coriander and lemon Achari Paneer Tikka Yorkshire pudding with rosemary, served fresh Yorkshire Pudding with Rosemary Fish Vatapá with ginger, with coconut milk and nuts Fish Vatapá with Ginger Classic version of tulumba, soaked in syrup and served fresh Classic Tulumba Prebiotic leek and pumpkin pie, a delicious savoury pie with pumpkin and leek filling Prebiotic leek & pumpkin pie Menestra with broccoli, pasta and vegetables served in a rich sauce Menestra with broccoli and pasta Tinda sabzi, spicy tinda Indian style, served with rich spices and fresh coriander Spiced tinda masala Chocolate Sandesh, sweet Indian dessert, decorated with chocolate and pistachios Chocolate Sandesh Prebiotic leek and curd cheese fritters golden brown, served Prebiotic leek and curd cheese fritters Milanesa napolitana with ham rich cheese tomato sauce and crispy breading Milanesa napolitana with ham Manakish with leeks served with sesame seeds Manakish with leeks Chicken Kabsa, spiced rice garnished with toasted almonds Chicken kabsa Galaktoboureko with kataifi pastry, decorated with rich creamy filling and pistachios. Galaktoboureko with Kataifi Pastry Cheese Dhokla served as golden brown, cheesy pieces with fresh spices Cheese dhokla Gluten-free cannoli pastries served sprinkled with sugar Gluten-free cannoli Prawn Açorda, fresh bread pieces with prawns, garlic and parsley Prawn açorda Avial with sweet potato and coconut milk, fresh coriander Avial with sweet potato Curry dish with yellow ackee fruit and chickpeas Jamaican ackee & chickpea curry
Sliced cassava (manioc) roots on a chopping board surrounded by fresh vegetables
Fresh Cassava Slices

Everything to Know About Cassava: The Sweet and Nutritious Root Vegetable

Vegetables

Description

Cassava, also known as manioc, is a sweet and nutritious root vegetable native to tropical regions. The cassava root, rich in starch, with its white flesh and low fat content, is an excellent choice for those seeking a varied ingredient for their meals.

Cassava is outstanding in terms of nutrient content, being rich in carbohydrates and dietary fibres. It also contains various minerals, such as potassium, magnesium, and iron, all contributing to cardiovascular and nervous system health.

Nutritional Value of Cassava

The nutrient content of cassava can be summarised as follows:

  • Carbohydrates – The main nutrient in cassava, providing energy to the body.
  • Fibres – Aid gut flora function and improve digestion.
  • Potassium – An important mineral helping regulate blood pressure.
  • Iron – Contributes to red blood cell formation and oxygen transport.

Culinary Uses

Cassava is versatile in the kitchen. Some popular uses include:

  • Puree – Cassava makes a delicious meal in puree form, usable even as a side dish.
  • Soups – Cassava provides a fine base for cream soups or broths.
  • Fried – Cassava can be sliced and fried, eaten as a side or snack.

Additionally, it can be used for various desserts, such as tropical sweets utilising cassava as a base ingredient.

Health Benefits

Cassava boasts numerous health benefits. Key advantages include:

  • Improves Digestion – The fibres within contribute to improved bowel function.
  • Aids Heart Health – Potassium and magnesium help proper heart function.
  • Strengthens Immune System – Vitamin C found in cassava supports immune defence and contributes to skin health.

Cassava is thus not only tasty but nutritious and healthy, making it an ideal choice for everyday meals.

Recipes with this Ingredient

Carimañola stuffed cassava fritters fried golden brown on a plate Main Courses

Stuffed cassava fritters with spicy sauce (Carimañola)
Chicken Acarajé, garnished with tapioca balls, fried plantain and coriander Main Courses

Chicken acarajé with black beans and tapioca
Saksak steamed cassava served Cakes and Desserts

Saksak