Cassava – Yuca
Cassava is cultivated at altitudes between 0 and 2,000 meters above sea level in regions like Amazonas, Ancash, Apurímac, Arequipa, Ayacucho, Cajamarca, Cusco, and many others. It is rich in carbohydrates (especially starch), vitamin C, and fiber. Cassava’s high fiber content supports digestive health, helping to prevent constipation and aiding digestion. It is also hypoallergenic, making it a suitable food for those with food allergies.
However, cassava contains cyanogenic glycosides, which can release cyanide if consumed raw. Therefore, it must be thoroughly cooked (boiled or baked) to eliminate any potential toxicity.
| AREAS – MASL | RICH IN |
| 0 – 2000 MASL – AMAZONAS – ANCASH – APURÍMAC – AREQUIPA – AYACUCHO – CAJAMARCA – CUSCO – HUÁNUCO – ICA – JUNÍN – LA LIBERTAD – LAMBAYEQUE – LIMA – LIMA METROPOLITANA – LORETO – MADRE DE DIOS – PASCO – PIURA – PUNO – SAN MARTÍN – TUMBES – UCAYALI | – Carbohydrates (especially starch) – Vitamin C – Fiber |
| BENEFITS | CONTRAINDICATIONS |
| Cassava (Yuca) is an excellent source of fiber, supporting digestive health by aiding digestion and preventing constipation. It’s also hypoallergenic, making it a good food choice for those with food allergies. | Cassava contains natural cyanogenic glycosides, which can release cyanide if consumed raw. Therefore, cassava must be properly cooked (boiled or baked) to eliminate any potential toxicity. |
RECIPE – Cassava Mash with Olive Oil and Herbs
Ingredients
Instructions
- Boil the Cassava: Place the peeled and chopped cassava in a large pot with water. Bring to a boil and cook for 20-25 minutes, or until the cassava is tender and easily pierced with a fork.
- Drain and Mash: Drain the water and mash the cassava chunks using a potato masher or fork until smooth.
- Add Olive Oil and Herbs: Stir in the olive oil, minced garlic (if using), fresh parsley or cilantro, and season with salt and pepper. For a fresh kick, add a little lemon juice.
- Add Olive Oil and Herbs: Stir in the olive oil, minced garlic (if using), fresh parsley or cilantro, and season with salt and pepper. For a fresh kick, add a little lemon juice.
- A nutritious, fiber-rich dish that supports digestion for individuals with chronic constipation and is also safe for those with food allergies (nuts, seafood, eggs), as it’s allergen-free and gluten-free.