MARION HART and the team at the Barbados Agricultural Development & Marketing Corporation (BADMC) have been doing a lot of research and developing different products from cassava and other local produce over the years.
They use all four kinds available here – black, white, brown and yellow skin, which come in either the sweet or manioc variety.
For the entire month of January, Hart will be demonstrating the many different ways cassava can be used for healthy and nutritious meals. We start the month off with breakfast, which nutritionists say is the most important meal of the day. This week Hart demonstrates her NIFCA award-winning Cassava Pancakes and Coconut Syrup. The pancakes are made from cassava pancake mix, which is made at the BADMC.
Cassava pancakes
Ingredients
1 cup Cassava Pancake Mix
1 egg or 1 tbs ground linseed
1 tbs oil
Method
Blend together until mixture is smooth. Pour onto lightly greased preheated pan and cook until golden brown on both sides. Top with favourite fruit syrup.
Many health benefits from cassava
CASSAVA, also known as yucca or manioc, is the third largest source of carbohydrates in the world and is a staple food for more than 500 million people. Among crop plants, the cassava plant provides the highest yield of food energy per cultivated area per day next to sugar cane.
Lesser known foods such as cassava are not so much considered for snacks, but there are more reasons why you should think otherwise. Cassava root is very rich in starch and contains significant amounts of calcium, dietary fibre, iron, manganese, phosphorus, potassium, vitamin B6 and vitamin C.
Dietary fibre has been associated with lowering the risk of cardiovascular diseases, colon cancer, and helping control diabetes.
A recent study conducted in the Philippines (one of the countries where cassava is an important crop) looked into the effects of root crops and legumes in lowering cholesterol levels among humans with moderately raised cholesterol levels. The study showed that cassava significantly decreased total cholesterol levels, decreased low density lipoprotein (LDL) cholesterol (considered as “bad” cholesterol), and may help lower triglyceride levels as a result of its high total dietary fibre content.
Other studies show that cassava may help support the nervous system and help alleviate stress, anxiety and irritable bowel syndrome.
Cassava flour does not contain gluten, an allergenic protein found in wheat, barley, oats and rye. Also known as tapioca flour, it can be used by gluten intolerant people to replace wheat flour. In the US, cassava flour is often used to thicken gravy, but it has long been used in Asia to make savoury dishes and desserts like cassava cake.
Cassava can be used for French fries instead of potatoes. In Central America, specifically Costa Rica and Nicaragua, boiled yucca is an ingredient in salads and other dishes, while cassava flour has been used for making lasagna noodles. (GhanaWeb)