34 incredible cassava recipes and the benefits of consuming this root

Cassava, which may be known in Brazil by other names such as cassava, macaxeira, 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 had existed since before the arrival of Europeans to America. It is estimated that more than 80 countries grow cassava, Brazil being one of the main producers and consumers of this root.

According to nutritionist Carolina Eliziário, consuming cassava is more interesting than potato consumption because it is rich in nutrients and provides a lot of energy. "The good thing is that the energy this food provides helps control our body's blood sugar," she adds.


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

5 good reasons to eat cassava

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

Read also: 17 childhood manioc cake recipes


1. It is rich in B vitamins

B vitamins work in a variety of ways, including ensuring hair and skin health, preventing memory loss and preventing migraine.

2. Is a great source of calcium.

Among the main benefits of calcium we can highlight the maintenance of bone and tooth health. Calcium intake is especially important for older people, since when bones reach this stage they tend to become porous.

3. Has iron, phosphorus & potassium

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


4. Is a great source of carbohydrates

Although carbohydrate intake is associated with weight gain, this nutrient is essential primarily for physical activity practitioners. But unlike other carbohydrate sources, ingesting cassava helps 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 to make gluten-free cakes and breads and tapioca can replace bread in your meals.

Read also: 15 tasty and practical recipes of sprinkle cookie

The consumption of cassava in its various ways can guarantee these benefits to your body. Just pay attention to the way of preparation. Cassava when fried, for example, may 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 the meals of Brazilians. 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 isn't, which makes this snack option very healthy. The result is very crispy chips.

2. Creamy fried cassava: with a more elaborate preparation and a little time consuming, but that pays off. The result is crunchy cassava squares 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!

Also read: 10 Anti Aging Foods You Should Include in Your Diet

4. Cassava and Cheese Dumplings: A great recipe for enjoying leftover cassava leftovers. Just make a dough with cassava, stuff with cheese and then fry.

5. Manioc muffin with pepperoni: great snack to go with the beer. The tip for them to stay well dry is to drain in a grid.

6. Cassava green cake with cabbage: the cabbage used is reused from the preparation of green juice. Besides being delicious, there is the satisfaction of reusing the food that would be thrown away.

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

8. Cassava dumpling 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.

Read also: 17 Low Carb Soup Recipes to Warm Up and Satisfy Healthy

Cakes and breads

9. Blender manioc cake: a classic cake with practical preparation. Just beat all ingredients in a blender and bake.

10. Cassava cake with banana: In addition to cassava, the cake has another very Brazilian ingredient, banana. With the banana is made a caramel 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 zest, orange or lemon zest, making everything more special and tasty.

12. Creamy cassava cake with coconut: the differential of this recipe is in condensed milk, which guarantees creaminess. For the preparation, simply beat all ingredients in a blender and bake.

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

14. Naturally Fermented Cassava Bread: Making your own bread may be easier than you might think. This cassava bread recipe is proof of this, 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 be equally tasty without it.

16. Cassava Cheese Bread: This is a slightly different but delicious cheese bread. The texture is crunchy on the outside and soft on the inside. The differential is the grated Parmesan cheese, used to cover the rolls.

Simple dishes

17. Cassava broth with ground beef: a very simple and nutritious broth. Just beat the cooked cassava in a blender, sauté the ground beef, add the tomato sauce and you're done.

18. Cassava Broth with Beef Jerky: The secret to making this broth even more creamy is to put catupiry cheese and curd cheese. To serve, sprinkle chopped green smell over the top.

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

20. Cassava stew with ground beef: The stew is one of the favorite dishes of Brazilians. This version is made with cassava puree and the filling is ground beef.

21. Cassava and Chicken Hideout: The 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. Many people may complain that it is a greasy dish, but in this recipe you will find tips to make the broth less greasy.

23. Cassava Beef: A very homemade recipe, with the look of mother's food. The types of meat recommended for this recipe are skirt steak, titty, soft or rump.

24. Cassava au gratin with mayonnaise: super simple to make, this cassava au gratin falls super well as a side dish on barbecues, meats in general or even to be eaten without accompaniment.

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

Elaborate Dishes

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

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

28. Cassava Pork Fillet Roast Beef with Cassava: This recipe is very economical and lean. To serve, the author's tip is to add parsley sprigs and tomatoes.

29. Cassava, Chicken, and Zucchini Lasagna: For those on gluten-restricted diets, this is a great lasagna option. Ready-made pasta can be found in health food stores.

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

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

32. Shimeji Hideout: The hideout is made in a traditional way with cassava. For the filling is used shimeji with shoyu, very simple to prepare and a great option for vegetarians.

33. Cod with cassava cream and green apple: This recipe has a bittersweet taste with green apple. Cassava cream is easy to prepare and can also be used as an accompaniment to other dishes.

34Vegan Cassava Cheese: Vegan cheese can be used to prepare pizzas, snacks or even eaten as an appetizer. Great choice 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 much!) Your menu by including this super nutritious root in your daily diet.

Other uses of cassava

Did you know that in addition to consuming fresh root it is possible to consume cassava in other ways? These ways can be food or not and it is also possible to obtain various benefits. Learn about other forms of cassava consumption:

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

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

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

Sago: This childhood flavored candy is made from cassava.

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

Fabric Production: The starch extracted from the plant gives resistance to the threads in the fabric production.

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

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

Cassava is a really very versatile plant and as listed above, in addition to its traditional uses for food, this powerful plant also has diverse uses for the industry.

Cassava warnings

Although very beneficial to the body, some care must be taken when consuming cassava. With the help of nutritionist Carolina Eliziário we listed below the warnings about the consumption of cassava:

  • Never consume raw cassava as there is a risk of hydrocyanic acid poisoning. The consumption of boiled root, however, is totally safe;
  • The species known as cassava brava has a higher amount of hydrocyanic acid, so it should be avoided;
  • As it is a great source of calories, excessive consumption harms the diet. The key is to maintain balance and to pay attention to the form of healthy preparation;
  • Diabetics can consume cassava, but in small quantities, as in excess it can increase glycemic load.

Cassava is great for varying its menu, providing the preparation of various recipes. In addition, as we have seen, it gives many benefits to the body. Pay attention to the root consumption warnings and enjoy all the benefits that cassava can provide.

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