Tikka Spiced Cassava
Serves 4
This is a favourite in our house and makes a change to potatoes or sweet potatoes. Cassava is staple food in many parts of Africa, Asia and the Caribbean. It is a starchy root vegetable from the tuber family and is a great source of fibre, vitamin C and manganese. This is a treat food as it is higher on the glycemic index but every now and again its fine. You can substitute this recipe with sweet potatoes or regular potatoes if you prefer.
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For the tikka paste
  1. 3 shallots
  2. 3 cloves garlic
  3. 1 heaped tbsp. grated ginger
  4. 1 green chilli
  5. 3 tsp. cumin and coriander powder
  6. 3 tsp. paprika
  7. 1 tsp. clove and cinnamon powder
  8. 1 tsp. salt
  9. 1 tbsp. olive oil
  10. 1 tsp. turmeric
  11. handful of fresh coriander
For the cassava
  1. 500g fresh or frozen cassava (it's available in most supermarkets or Indian grocery shops)
  2. 4 tbsp. natural organic yogurt
For the tikka paste
  1. Place all the ingredients into a blender and process until you have a smooth paste.
For the cassava
  1. Preheat the oven 200°C
  2. If you are using fresh cassava, peel the tough outer skin off until you have the white flesh of the cassava left and cut to chips, removing any stringy bits from the centre.
  3. Bring a pan of water to the boil, add ½ teaspoon of salt and the chopped cassava to the pan (follow this step for both fresh or frozen).
  4. Boil the cassava until it is soft enough for a knife to go through it.
  5. Once cooked, drain the water and place the cassava into a large roasting tin.
  6. In a bowl, mix the tikka paste and yogurt until it is well combined and then add to the cassava.
  7. Make sure all of the cassava is well coated with the tikka and yogurt sauce.
  8. Cover the roasting tin with foil and place in the oven for about 30 minutes.
  9. Serve with some mint yogurt chutney and a sprinkling of chopped fresh coriander leaves.
  1. Never eat cassava raw. It contains a chemical called cyanogenic glucosides which act as a toxin. The majority of this compound is in the skin but once the cassava is cooked it is safe to eat.
  2. Cassava is a starchy carb and has a high glycemic load so should only be eaten occasionally. If you want an alternative that isn't as hefty on the glycemic load, swap the cassava for sweet potato or regular potato.
Flourish Wellbeing https://flourishwell.co.uk/

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