- Food and Cooking
Cassava Simple Recipes
What is cassava?
Cassava (Manihot esculenta) is a nutty flavored, starch-tuber in the spurge family of plants. It thought to have originated from the South-American forests. It is one of the commom vegetables featuring in variety of everyday traditional dishes in many Caribbean, Africa, and Asia countries. Together with other tropical roots and starch-rich foods like potato, it too is an indispensable part of carbohydrate diet for millions of inhabitants. It is a perennial plant that grows best under tropical, moist, fertile, and well-drained soils. Each tuber weighs one to several pounds. Its interior flesh features white, starch rich sweet-flavored meat, that should be eaten only after cooking. They must be properly prepared before consumption.
Cassava is the third largest source of food carbohydrates in the tropics. It is a major staple food in the developing world, providing a basic diet for over half a billion people.
Health Benefits of Cassava
Cassava is very low in fats and protein than in cereals. Nonetheless, it has more protein than that of other tropical food sources like potato. It has nearly twice the calories than that of potatoes and perhaps one of the highest value calorie food for any tropical starch rich tubers and roots. It is free from gluten. Gluten-free starch is used in special food preparations for celiac disease patients. It is a moderate source of some of the valuable B-complex group of vitamins such as folates, thiamin, pyridoxine (vitamin B-6), riboflavin, and pantothenic acid. It is also one of the chief sources of some important minerals like zinc, magnesium, copper, iron, and manganese. It has also adequate amounts of potassium, an important component of cell and body fluids that help regulate heart rate and blood pressure. Furthermore, young tender cassava leaves are a good source of dietary proteins and vitamin K. Vitamin K has a potential role in bone mass building by promoting osteotrophic activity in the bones and has established role in the treatment of Alzheimer's disease patients by limiting neuronal damage in the brain.
Preparation and serving methods
Cassava roots can be readily available in the markets. Avoid old stocks as they are out of flavor and less appetizing. Do not buy if the tubers feature cuts, breaks in the skin. Also avoid those with mold, soft spots, and blemishes.
fresh fruits can be kept at room temperature for about 5-7 days. However, peeled and cut sections should be placed in cold water and stored inside the refrigerator for up to three days.
it should not be eaten raw as the root composs small quantities of cyanogenic glycosides, Cyanide compounds interfere with cellular metabolism by inhibiting the cytochrome-oxidase enzyme inside the human body. especially hydroxycyanic acid. Peeling followed by cooking ensures them safe for consumption by removing these compounds.
In order to make it safe to eat, boil it in water until tender with sea salt added for about 10-15 minutes. Drain and discard the water before using boiled cassava in vaious cooking recipes.
Cassava Suman Recipe
3 cups or 1/2 kg finely grated cassava
1 cup finely grated coconut
1 cup white sugar
15 pieces of banana leaves cut into 7 x 10 inches (blanched)
- Combine grated cassava, grated coconut and sugar.
- Place measured amounts of cassava mixture on each piece of banana leaf.
- Roll banana leaf enclosing filling and fold both ends.
- Keep each suman 1.25 cm thick, 4 cm wide and 12.5 cm long.
- Tie the suman in pairs loosely and keep them in shape.
- Arrange on steamer rack in a staggered pile. Steam for 30 minutes, counting time when live steam starts to form.
- Keep the steamer weel-supplied with water to prevent drying out. Serve hot.
Cassava Cake Recipe
2 lbs grated cassava
114 oz can sweetened condensed milk (reserve 1/3 cup for topping)
112 oz evaporated milk
114 oz can coconut milk (reserve 1/3 cup for topping)
113 oz can coconut cream (reserve 1/3 cup for topping)
2/3 cup sugar
3 eggs plus 3 egg whites
1 cup grated coconut
3 egg yokes
1/3 cup reserved sweetened condensed milk
1/3 cup reserved coconut milk
1/3 cup reserved coconut cream
- Preheat oven to 350 degrees F.
- In large mixing bowl, combine cake ingredients.
- Mix well. Pour equally into two large greased rectangular pans.
- Bake until top is no longer liquid (approximately 40 minutes to 1 hour).
- Mix topping ingredients well and spread evenly on the two cakes.
- Bake an additional 20 to 30 minutes. Cool cakes completely.
- Slice each cake into 24 equal squares.
Cassava Bibingka Recipe
- 7 cup grated cassava
- 2 1/2 cup sugar
- 1 tall can carnation evaporated milk
- 2 tall cans coconut milk (using carnationa milk can for measuring)
- 3 whole eggs
- 1/4 cup melted butter
- 1 can carnation evaporated milk
- 2 tablespoons sugar
- 2 egg yolks, slighly beaten
- 1 cup thick coconut milk
- 2 tablespoons flour
- Mix all of the first set of ingredients together. Blend well.
- Put in muffin pans and bake at 350 degrees F for 30 to 35 minutes or until done.
- Put all topping ingredients in a sausepan except the egg yolks, and boil, stirring constantly.
- When thick, add the slightly beaten egg yolks.
- Cook for 2 minutes.
- Spread on top of the cooked cassava and broil at 400 degrees F for 10 minutes or until brown.
- 4 cups grated cassava
- 5 tablespoons sugar
- 1 tablespoon brown sugar or mascuvado
- grated coconut (optional)
- By using a cheese cloth, squeeze the juice out of the grated cassava, until totally removed.
- Combine the cassava and 5 tablespoons sugar, then mix well.
- Prepare the molders. Put about 3/4 full.
- Sprinkle the molders with brown sugar or mascuvado. Then put the cassava mixture and steam for 20 minutes or until done.
- Serve hot with grated coconut or margarine.
Preparation time: 10 minutes
Cook time: 40 minutes
Total time: 50 minutes
Yield: 6 to 8 Servings
- 2 lbs cassava peeled and cut into short lengths
- 1 tablespoon salt
- 1 cup grated coconut
- 1 cup sweetened condensed milk
- 1/4 cup margarine (and more for serving)
- banana leaves, cut in squares
- In a pot over medium heat, combine cassava, salt and enough water to cover. Bring to a boil and cook, uncovered, for about 15 to 20 minutes or until very tender. Drain from liquid and allow to cool. Remove the tough, stringy core and discard. With a mortar and pestle or in a food processor, mash boiled cassava to desired consistency.
- In a wide pan over low heat, combine cassava, condensed milk and margarine. Cook, stirring regularly, until thickened and mixture begins to pull from sides of pan. Spoon mixture onto banana leaves, smoothing surface and sides with back of a spoon. Top margarine and coconut.
Preparation time: 10 minutes
Cook time: 1 hour
Total time: 1 hour 10 minutes
Yield: 2 Dozens
- 1 (16 ounces or 2 cups) package frozen grated cassava, thawed
- 2 cups coconut juice
- 1 cup sugar
- 1/2 teaspoon lye water
- 1 cup grated mature coconut
- In a bowl, combine cassava, coconut juice and sugar. Mix well until sugar is dissolved. Add lye water and mix well.
- Pour mixture into individual molds ina a steamer. Steam for about 50 minutes to 1 hour or until translucent.
- Remove from steamer and allow to cool for about 20-30 minutes. Remove from steamer and allow to cool for about 20 to 30 minutes. Remove pichi-pichi from molds and roll in coconut to fully coat.
Regularly stir cassava mixture while pouring into molds to evenly-distribute the cassava as it tends to settle at the bottom of bowl.
Sweetened Cassava Recipe
10 cups cassava (diced or sliced)
4 1/2 cups coconut milk
1/2 kg sugar
1. Peel the cassava tubers and wash.
2. Slice or cut it into cubes.
3. Pour the coconut milk. Let it boil for about 10 minutes or until tender.
4. Add sugar. Simmer.
- 10 cups Cassava, Peeled and diced or sliced
- 4.5 cups Coconut milk
- 1/2 kg Sugar
- Peel the cassava tubers. Wash.
- Slice or cut into cubes.
- Put the sliced cassava to a pot or casserole.
- Add coconut milk. Let it boil for about 10 minutes.
- Add sugar. Simmer for about 5 minutes or until cassava is tender.