“Cassava Leaf: A Nutritious and Delicious Vegetable with Surprising Health Benefits”

Cassava leaf
Categories:
0 0
Read Time:5 Minute, 54 Second

The nutrient-rich vegetable cassava leaf has long been popular across the globe, especially in South America and Africa. It has been shown to offer several health advantages and is a key source of vitamins and minerals. We’ll go through the many health advantages of cassava leaf in this blog article along with some cooking advice.

  • Cassava leaf health benefits
  • How to cook cassava leaf
  • Nutritional value of cassava leaf
  • Cassava leaf recipe
  • Cassava leaf stew

Cassava leaf health benefits

In additional to being tasty, cassava leaves are also incredibly nourishing. They provide a considerable amount of fibre, vitamins, and minerals. Some of the medical advantages of eating cassava leaves are including:

  1. Antioxidants: Flavonoids, phenolic acids, and carotenoids are abundant in cassava leaves’ antioxidant content. By helping the body combat free radicals, these substances lower the chance of developing chronic illnesses including cancer, diabetes, and heart disease.
  2. High in Protein: Cassava leaves, which can have up to 25% protein by weight, are a great source of plant-based protein. They are therefore the perfect meal for vegans and vegetarians. very good cassava leaves.
  3. Fiber-rich cassava leaves aid in promoting a healthy digestive system and preventing constipation. Moreover, lowering the chance of developing diabetes.the fibre helps to control blood sugar levels,
  4. Immune System Booster: Cassava leaves are a good source of vitamin C, which is crucial for a strong immune system. Moreover, vitamin C aids in enhancing the absorption of iron from plant-based diets, lowering the danger of anaemia.
  5. Promotes Healthy Eyes: Cassava leaves are a good source of vitamin A, which is vital for preserving good vision. Moreover, vitamin A supports healthy mucous membranes and skin.which is crucial for a strong immune system.
  6. Promotes Strong Bones: Cassava leaves are an excellent source of calcium, a mineral that is necessary for strong bones and teeth. Blood pressure and muscular contractions are both controlled by calcium. that is essential for a robust immune system.

General, include cassava leaves in a healthy, balanced diet can have a positive impact on general health and well-being.very good.

How to cook cassava leaf

much methods of cooking cassava leaves exist, The following is as per quick recipe for cook cassava leaves :

Ingredients:

fresh cassava leaves weighing two pounds

1 finely chopped onion

2 minced garlic cloves two tomatoes, cut it up

1 chopped Scotch bonnet pepper a serving of palm oil salt as desired

Guidelines:

Remove the stems from the cassava leaves and thoroughly wash them in clean water. Cut the leaves into tiny fragments.

In a big saucepan, warm the palm oil over medium heat.

The onion and garlic should be added and sautéed until tender.

Cook the tomatoes in the saucepan with the scotch bonnet pepper until they are pulpy and mushy.

Stir thoroughly after adding the cassava leaves to the saucepan.

With the lid on, simmer the leaves for 20 to 30 minutes over low heat while tossing regularly.

Serve hot with rice, yams, or any other choice of main dish, seasoning with salt to taste.

Cassava leaves can also be prepared with additional components like meat or fish and seasonings.good procees.

Nutritional value of cassava leaf

Cassava leaves are very nutrient-dense and a wonderful source of fibre, vitamins, and minerals. The nutritional content of cassava leaves per 100 grammes is broken as per below :

  • Calories: 37 kcal
  • Protein: 3.7 g
  • Fat: 0.6 g
  • Carbohydrates: 7.1 g
  • Fiber: 2.5 g
  • Vitamin A: 2300 IU
  • Vitamin C: 85 mg
  • Calcium: 113 mg
  • Iron: 1.8 mg
  • Magnesium: 65 mg
  • Phosphorus: 70 mg
  • Potassium: 329 mg
  • Sodium: 14 mg
  • Zinc: 0.2 mg

cassava leaves are an excellent source of calcium, iron, magnesium, calcium, vitamins A and C and protein. which also helps to support good digestion and manage blood sugar levels. Overall, include cassava leaves in a healthy, .They are a healthy complemen to any diet becaus they are low in calories and fat.Cassava leaves are particularl advantageous for those with diabetes or digestive problems due to their high fibre content,balanced diet can have a positive impact on general health and well-being. good and best

Cassava leaf recipe

Here is a simple recipe for Cassava Leaf Stew. popular dish in West Africa.

Ingredients:

  • 2 pounds of freshly clean and cut cassava leaves
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 scotch bonnet pepper, chopped (optional)
  • 2 cups water
  • 2 chicken bouillon cubes (or vegetable if you prefer)
  • 1 lb beef, chicken, or fish, cut into small pieces (optional)
  • 2 tablespoons palm oil
  • Salt and pepper to taste

Instructions:

  1. Heat the palm oil in a large pot over medium heat.
  2. Add the chopped onion and garlic, and sauté until they are softened.
  3. If using, add the scotch bonnet pepper to the pot and sauté for another minute.
  4. Add the meat or fish, if using, and cook until browned.
  5. Add the cassava leaves to the pot, along with the water and bouillon cubes.
  6. The cassava leaves should be soft after 30-45 minute of simmering in covered saucepan medium heat.
  7. Stir occasionally and add more water if needed to keep it from drying out.
  8. Season with salt and pepper to taste.

Serve the Cassava Leaf Stew hot with rice or any other starchy side dish of your choice.

Note: You can also add other vegetables such as tomatoes, eggplants, or okra to the stew for added flavor and nutrition.

Cassava leaf stew

Cassava leaf stew is a popular dish in many West African countries, and is often made with a variety of meats or seafood, along with cassava leaves and other vegetables. Here’s a recipe for cassava leaf stew that serves 4-6 people:

Ingredients:

  • 2 lbs fresh cassava leaves, washed and chopped
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2-3 fresh tomatoes, chopped
  • 1 scotch bonnet pepper, chopped (optional)
  • 1 lb beef or chicken, cut into small pieces
  • 1 cup of peanut butter
  • 2 cups of water or chicken broth
  • 2 tablespoons of palm oil
  • Salt and pepper to taste

Instructions:

  1. Heat the palm oil in a large pot over medium heat.
  2. Add the chopped onion and garlic, and sauté until they are softened.
  3. If using, add the scotch bonnet pepper to the pot and sauté for another minute.
  4. Add the beef or chicken to the pot, and cook until browned on all sides.
  5. Add the chopped tomatoes to the pot, and cook for 2-3 minutes until they begin to soften.
  6. Add the cassava leaves to the pot, along with the water or chicken broth.
  7. Cover the pot and let it simmer over medium heat for 30-45 minutes, or until the cassava leaves are tender.
  8. Add the peanut butter to the pot, and stir well to combine.
  9. Season with salt and pepper to taste.
  10. Simmer for an additional 5-10 minutes, until the peanut butter is fully incorporated and the stew is heated through.

Serve the cassava leaf stew hot with rice, yams, or any other starchy side dish of your choice. Enjoy!

Thank you for read

Happy
Happy
0 %
Sad
Sad
0 %
Excited
Excited
100 %
Sleepy
Sleepy
0 %
Angry
Angry
0 %
Surprise
Surprise
0 %

Average Rating

5 Star
0%
4 Star
0%
3 Star
0%
2 Star
0%
1 Star
0%

Leave a Reply

Your email address will not be published. Required fields are marked *