Cassava is one of the energy-boosting foods that are served today. With the scientific name Manihot esculenta, cassava is native to South America. The following are the health benefits of cassava, along with a sample recipe.
Health Benefits
Energy and Metabolism
One health benefit of cassava is energy production and metabolic sustenance. According to Mercola cassava is regarded as one of the root foods with a low glycemic index or GI, as classification of food based on the blood glucose response to a food relative to a standard glucose solution. As per the publication, low glycemic foods like cassava regulate the release of glucose or sugar into the blood stream at a constant or fixed rate; this maintains balance of the body’s metabolic processes and energy levels.
Cellular Growth and Repair
Cassava also helps in the growth and repair of cells and tissues. According to Nutrition and You, cassava is a good source of dietary proteins and vitamin K. Protein is one of the three macronutrients, along side carbohydrates and fats. It is responsible for the cellular and tissue repair, such as the muscles and bones. This macronutrient enables a person to increase in size, muscle mass, and bone density.
Cardiovascular Health
Another health benefit of cassava is the promotion of heart and blood vessel health. According to a Philippine study, as cited by Dr. Health Benefits, cassava consumption had a considerable impact on the reduction of total cholesterol levels, including low-density lipoproteins or bad cholesterol. Cassava’s fiber is rich in saponins, phytonutrients that reduces the bad cholesterol in the bloodstream. This is possible through binding the bile acids and cholesterol, preventing the latter to be absorbed by the small intestines.
Sample Recipe
One recipe that uses cassava is Cassava Cake. According to Panlasang Pinoy, the ingredients include two packed grated cassava, two cups coconut milk, half 12-ounces can of evaporated milk, three pieces egg, one-fourth cup of butter, melted, six tablespoons cheddar cheese (grated), half cup of condensed milk, 14 tablespoons granulated white sugar, two tablespoons flour, two tablespoons sugar, half-cup condensed milk, two tablespoons cheddar cheese (grated), and two cups coconut milk.
To prepare, as per the publication, the batter is made by combining the grated cassava, half cup condensed milk, half cup evaporated milk, six tablespoons cheese, two eggs, and 14 tablespoons sugar in a mixing bow and mixed thoroughly. Next, the two cups of coconut milk is added in the mixing bowl where the mixed ingredients are mixed again. Then, the baking tray is greased before pouring the batter. After that, the oven is preheated to 350 degrees Fahrenheit for ten minutes and the batter is put to the baking tray to be baked for one hour. Once done, the cake is removed and is set aside. For the topping, the two tablespoons of sugar and flour are combined in the heated saucepan. Next, half cup of milk is poured in and mixed thoroughly. Then, two tablespoons of cheddar cheese and two cups of coconut milk are added and stirred. After that, the topping is poured over the cake and spread evenly. Then, the topping is glazed with the egg white using a basting brush; the brush is dipped to the egg white and is brushed on the cassava cake. After that, the oven is set to broil mode and the cassava cake is broiled until it becomes light brown in color. It is garnished with extra grated cheese on top prior to serving.
Cassava is nutritious with its many health benefits. Thus, it can be part of the weekly menu plans for families and groups of friends.
