Healthy Habits: Yuca (Cassava)

The root of the yuca plant is an edible vegetable, also known as cassava (Manihot esculenta), and not to be confused with ornamental yuccas, which are inedible. It is rich in complex carbohydrates, fiber and essential vitamins and minerals, and can be a better choice than potatoes for those who are challenged with blood sugar problems, as well as those with gluten sensitivities.

One cup of cooked yuca contains about 330 calories, 78g carbohydrates, 2.8g protein, 3.7g fiber, 42mg vitamin C, and notable amounts of manganese, potassium, folate and magnesium. It’s especially valued for its steady energy release, thanks to its resistant starch content, providing long-lasting energy. It also provides various B vitamins and minerals such as copper, thiamin, riboflavin and vitamin K.
Yuca is high in antioxidants, which help reduce oxidative stress and support immune function. It contains anti-inflammatory compounds that help to ease joint pain and arthritis, and its high fiber content supports digestion and gut health, as well as heart health by helping manage cholesterol levels. Additionally, the vitamin C and other antioxidants in yuca help promote skin health and protect against cellular damage.

This root provides complex carbs and a low glycemic index, which is lower than that of potatoes, and so it can be a healthier option for blood sugar control. It is also gluten-free and grain-free, making it a choice alternative for those on special diets. Yuca is easy to digest and less likely to cause bloating as well, which is a plus for those who experience digestive challenges.

Yuca Fries
For a delicious and healthy snack, you can make yuca fries in the oven or in an air fryer. Start by peeling and cutting organic yuca root into uniform fries. Boil the pieces in salted water for 20-25 minutes until fork-tender. Drain and remove the tough core if needed. Toss the cooled yuca fries with unrefined olive oil, garlic powder, onion powder, paprika, dried oregano and fine ground Celtic sea salt. Preheat your air fryer or oven to 375°F, arrange fries in a single layer, and cook for approximately 7-8 minutes, or until golden and crispy.

You can add a squeeze of fresh, organic lime juice before serving your yuca fries to add a little extra zing. Sprinkle with organic cayenne powder to give them a kick of spiciness! To enhance the flavor further, add a clove or two of finely minced, raw, organic garlic and a generous sprinkle of shredded white cheddar cheese. For dipping sauces beyond ketchup, try: salsa, sour cream or a healthy mayonnaise. Spice up the mayo with a sprinkle of cayenne pepper or a drizzle of tabasco and/or siracha.

Yuca can also support skin and hair health and soothe inflammation when used externally, such as in homemade or store-bought shampoo, conditioner, moisturizer, cleanser or a gentle scrub. The extract or powdered root can be added to your hand-crafted hair and face treatments, as it hydrates, locks in moisture, exfoliates and soothes irritation. The root’s high antioxidant content helps protect the skin from free radical damage, supports collagen production and promotes an even skin tone. For hair care, it nourishes the scalp, helps to minimize breakage and controls hair fall due to its nutrients like protein, vitamin C, calcium and iron.

Combine two tablespoons of organic yuca root powder, one tablespoon of local, raw honey, and one and a half teaspoons of filtered water or rose water. Combine into a smooth, spreadable paste. Apply evenly on your clean face, avoiding the eye area. Leave on for 5-10 minutes, rinse off with lukewarm water and gently pat skin dry. Follow up with a moisturizer such as fair-trade, organic shea butter.

~Be Well and God Bless You.