Cassava goes by many names, including yucca, yuca, manioc, tapioca and Brazilian arrowroot. This starchy tuberous root is native to South America, and now grown all over the world, especially Africa and Asia. It is one of the most drought-tolerant crops in the world and is capable of growing in depleted and marginal soils. It’s no wonder that’s it’s a very important dietary staple for developing countries, including half a billion people world wide.
It’s also delicious!
I always though of cassava as being a really dense starch, but I recently looked up both the glycemic index and glycemic load of this delightful starchy tuber and discovered that they’re actually much lower than I thought! The Glycemic Index is 46 (that’s considered low) and the Glycemic Load is 12 (that’s considered medium). I’ve been finding myself making it these cassava oven fries at least once a week lately, since I seem to do so well on this starch, especially as a workout recovery food. Several of my local stores stock them regularly.
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Cassava was originally reported a a gluten cross-reactor, however published research has shown that it is not (see this article or this recent Facebook post). Although it can be a relatively common food intolerance, it is considered an autoimmune protocol-friendly food.
It does contain cyanogenic glycosides however, an antinutrient that releases cyanide into the body if the food is not properly prepared (other common sources of cyanogenic glycosides are almonds, bamboo, cashews and stone fruits like peaches and apricots). The sweet cassava that is available as an imported vegetable in Western countries has only about a tenth of the cyanogenic glycosides of the bitter cassava grown in South America and Africa, which makes it pretty low on the cyanide scale to start with. And even better news is that these compounds can be completely removed with proper preparation, hence the boiling step to make these oven fries!
These cassava oven fries may seem a bit more finicky that sweet potato fries, or other oven fry alternatives–but the hands-on time with these is still pretty low and they are so worth every single minute invested! And, they are pretty forgiving when it comes to boiling time, oven temperature and cooking time. They also reheat well in the oven (I throw them on a pan, turn the oven on to 350F and when the oven is finished pre-heating, take them out!) so you can make a double batch and get more bang for your buck that way too!
Prep time: 15 minutes
Cook time: 1 hour
Servings: 4-6
Ingredients:
- 2 ½ lbs cassava (also called yucca, yuca, manioc, tapioca root)
- ½ cup lard or duck fat (or half and half of each), melted
- 1 ½ tsp salt, to taste
Directions:
- Bring a large pot with 3” of boiling water to a boil on the stovetop.
- Meanwhile, peel cassava. Cut big cylinders, about 3-4” long, down the length of the cassava. Cut each cylinder in half lengthwise, and then cut each half lengthwise again 2-3 times to make large wedges. Cassava can have a long stringy thread running down the middle of it–if you see that, trim it off your wedges.
- Add cassava wedges to boiling water and boil, uncovered, for 10 minutes. Meanwhile, preheat oven to 375F. (Tip: place your rimmed baking sheet with your lard in the oven while it’s preheating to melt your lard. It also speeds up the cooking a bit for that pan to be nice and hot when you add the cassava wedges. Just be careful!)
- Drain cassava completely. Toss with lard on a rimmed baking sheet. Bake for 40 minutes, stirring and flipping at the 15 minute mark, 25 minute mark, and 35 minute mark. Cooking time will vary based on just how thick your wedges are. They may be done at 35 minutes or 45. You want them to be turning golden brown and be crisp on the outside. If you aren’t sure, put them back in for a few more minutes (they are fairly forgiving, especially if they are thick wedges).
- Sprinkle and toss with salt, to taste. Serve!
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I’m assuming you can properly prepare cashews and almonds by soaking them first….but what about peaches and apricots? I’m so thankful you shared this recipe. I don’t eat potatoes and once had some cassava fries in a Brazilian restaurant and loved them. They were such a treat!! I’m excited to be able to make them at home. Now to find some cassava………….
Hi,
I came across the following and would like to know you’re input:
Phytoestrogens: Some good and some bad for Uterine Fibroid Tumors (Myomas)
Phytoestrogens, Naturally Occurring Plant Estrogens, the Ones to Avoid
Plants produce chemicals that mimic estrogen and/or block estrogen, and/or block progesterone. The human body has receptors to both estrogen and progesterone. These receptors will respond not only to the body’s hormones, but also plant hormones. In general, phytoestrogens are thought to wash out of the body within several days in contrast to months or decades that the synthetic chemical xenoestrogens take to be excreted. Whole grains, fruits, seeds, beans and herbs all are know to have estrogen and/or progesterone activity.
Pharmaceutical companies routinely travel to the jungles to seek native cures. They modify traditional herbal remedies to create prescription drugs. One such example is digoxin that is derived from a traditional Irish tea and the fox glove plant. Many herbs, foods and spices have estrogen activity as well as progesterone activity. In general, if a people group has been eating a particular food for centuries and have relatively small amounts of estrogen linked diseases, the food is safe to consume in reasonable quantities.
Avoid Coffee, Decaffeinated Coffee, Beer, Sunflower Seeds, Red Clover Tea, Camomille Tea, Alfalfa Sprouts, Queen Anne’s lace (wild carrot), Pomegranate, Fennel, Licorice, Red Clover, Yucca, Hops (Beer) and Motherwort.
Avoid Phytoestrogens that block and interfere with the action of Natural Progesterone. Avoid Bloodroot, Ocotillo, Mandrake, Oregano, Damiana, Pennyroyal, Verbenna, Nutmeg, Tumeric, Yucca, Thyme, Calamus rt., Red Clover, Goldenseal, Licorice, Mistletoe, Cumin, Fennel, Camomille, Cloves.
Yucca and yuca are actually two different things
These are so delicious. I love them with apple cider vinegar and salt on top. I roasted some in duck fat a few weeks ago (after seeing Sarah’s yuca fries on instagram) and they dried out a bit because I had the oven too hot. This week I boiled a big batch and have been frying a few in a cast iron skillet as I need them. They stayed moist and fluffy inside that way. So happy I’ve found out about yuca – it’s the perfect savory fry after getting a bit sick of sweet potatoes.
My fiance is from Brazil, so I’ve been consuming ‘mandioca’ (the Portuguese word for yuca) for the better part of four years (even in my pre-Paleo days).
We usually boil them and then pan-fry them, so I’m excited to try them baked in the oven! I’m going to to head to my local Latino market after work today.
I’ll have to try these. I find cassava in my Asian Food Store.
My local Whole Foods sometimes carries Taro, and I think it’s brought in from Mexico. But I’ve yet to find them organically grown. Has anyone ever found organic ones? Or is this unimportant for this vegetable?
Don’t starchy vegetables that are imported have to be irradiated? I know this is the case with potatoes.
Do you think that just boiling the yuca root is enough to remove the cyanogenic glycosides? I cut yuca up and then soak for 24 hours, draining the water twice in that time, and then use the soaked and drained root for whatever (making my own cassava flour for one). I have been soaking the root whether or not I am going to be cooking or boiling the root after the soaking period. Do you know whether or not this is overkill?
Same here. I’m looking forward to an answer too, since I’m worried about potential impacts to my already compromised thyroid but also don’t want to be wasting my time on something unnecessary.
Boiling should be sufficient, but if you’re worried about it, continue to prepare it the way you have already. -Kiersten
I thought I was the only one worried about this! I can’t find more extensive prep for sweet yuca anywhere! Better safe than sorry.
I’m from Brazil and am so happy to find out that yuca is AIP friendly! Making yuca empanadas next Saturday. You can make yuca soup or use yuca in beef stews! Mashed yuca is delicious as well.