Yucca – health benefits, nutrients and Recipe

List of known nutrients

Yucca also known all over the world as cassava or manioc, is a nutrient dense tuber containing essential nutrients that promote the body’s overall health. The health and wellness list of yucca’s important constituents include:

  • Calcium
  • Choline
  • Copper
  • Folates
  • Iron
  • Magnesium
  • Manganese
  • Niacin
  • Omega-3
  • Omega-6
  • Pantothenic Acid
  • Phosphorus
  • Potassium
  • Pyridoxine
  • Riboflavin
  • Selnium
  • Sodium
  • Thiamin
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Zinc
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Medicinal uses for yucca

Yucca is an excellent source of dietary fiber that activates peristaltic motion in the bowels and ensures regular bowel movement. The high dietary fiber content in yucca helps address a host of digestive system disorders such as constipation and diarrhea. Likewise, yucca is touted to ease bloating, cramping, and excessive flatulence as well as more serious gastrointestinal conditions. Aside from these, yucca is known to contain anti-gastritic properties that relieve gastritis and ulcer.

Yucca is also has a low glycemic index and is known to regulate the body’s insulin and blood sugar levels, thereby reducing the risk of harmful blood glucose fluctuations. Likewise, yucca contains an active compound called saponin that stabilizes blood sugar levels and prevent the onset of hyperglycemia. This makes yucca an ideal superfood against diabetes. Aside from this, the rich dietary fiber content in yucca promotes satiety and facilitates the body’s nutrient uptake, thereby inducing healthy weight loss.

In addition, yucca is notably high in folate and potassium that are essential in keeping a healthy nervous system. The potassium in yucca is known to promote blood flow and stimulate pathways in the brain, which in turn improve cognitive abilities and combat debilitating conditions. On the other hand, yucca’s ample vitamin C supply fortifies the body’s immune system by stimulating the production and activity of white blood cells. The rich vitamin C level in yucca is also touted to combat the harmful effects of free radicals.

Moreover, yucca’s high fiber content is found to reduce cholesterol rates and regulate the body’s fatty acid levels. Likewise, the abundant potassium supply in yucca is known to ease cardiovascular stress and lower the risk of cardiovascular diseases such as atherosclerosis, strokes and heart attacks. Furthermore, the resveratrol and saponins in yucca contain anti-inflammatory and analgesic properties that ease arthritic pain. The high antioxidant content in yucca is also correlated with lower odds of skin and eye disease onset.  Additionally, yucca is found to speed up wound healing and counter the effects of sun exposure on the skin.

Body systems supported by yucca

Yucca is particularly beneficial to the digestive, cardiovascular, and immune systems. The nutritious tuber is also touted for its positive effects on the nervous system. Likewise, yucca supports the skin, the eyes and the joints.


Yucca benefits the digestive, cardiovascular, nervous and immune systems.

Ways to use yucca

As a tuber, yucca may serve as an alternative to potatoes in making fries, chips, mojos and fritters. Yucca may also be mashed, stewed or hashed. Yucca is an ideal addition to meat dishes as well.

This is a version of yuca con mojo—yuca with garlic sauce. It’s a delicious vegan dish, a combination of citrus, onions, garlic, spices and—of course—yuca. It’s a tasty alternative to potatoes as a side dish.

Yuca Recipe-

Yucca with Garlic Mojo

Ingredients


• 1 1/2 pounds yuca, peeled and cut into 1-inch chunks
• 1 to 2 large red onions, thinly sliced
• 1/4 cup fresh orange juice, plus zest for garnish, from half an orange
• 1/4 cup fresh lime juice, from 2 limes
• 1 tablespoon cilantro, chopped, plus leaves for garnish
• 6 garlic cloves, minced
• 1/4 cup olive oil
• 1/2 teaspoon dried oregano
• 1/4 teaspoon ground cumin
• Kosher salt, to taste
• Freshly ground black pepper, to taste

1. Gather the ingredients

2. Boil yuca in salted water until tender, about 30 minutes.

3. Drain yuca and place it in a serving dish. Set aside, but keep warm by covering bowl. Don’t allow it to come back to room temperature while you make garlic sauce.

4. Combine onions, orange juice, lime juice, cilantro, and garlic in a bowl. Pour mixture over yuca.

5. Heat olive oil, oregano, cumin, salt, and pepper in a heavy pan until hot, about 1 minute, being careful not to burn spices. Pour hot oil over yuca. Garnish with additional cilantro and orange zest, as desired.

Tips

  • You can use fresh or frozen yuca in this recipe. Fresh yuca should be firm with no soft spots. Its flesh should be white. 
  • If you buy fresh yuca, watch out for any tough parts in the center. They’ll appear like chunks of wood. Remove and discard them. 
  • You can peel the yuca ahead of time and store it in water in the refrigerator for up to four days, or you can freeze it for several months. 
  • If the yuca cools off too much while you’re making the sauce, you can microwave it very briefly, up to 5 seconds or so. 

Recipe Variations

  • Mix it up with various citrus juices. Instead of orange and lime, use a combination of grapefruit, lemon, or tangerine juices.
  • If you don’t have cilantro on hand, freshly chopped parsley can be used in its place.

Remember you can switch it up and use the ingredients you would rather like that’s the fun part of cooking! ☺️

HEY Let me know if you have tried yucca before!? And what are your favorite ways to to use as a recipe.

Thanks for reading! I hope you have a great day!

2 responses to “Yucca – health benefits, nutrients and Recipe”

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