Looking for Healthy Carbs? Take a Look at Yuca.
Many of our babies start off underweight or struggle to maintain a healthy weight. Finding a variety of good fats can be challenging but we have a food that is gluten-free, full of good fat, and a tasty addition to your child’s diet.
Yuca, pronounced YOO-ka, is the root of the Cassava plant.
A nutty-flavored starch tuber native to South America that is also found in Asia and parts of Africa.
Together with other tropical root vegetables like yam, taro, and most notably the potato, it is an indispensable part of the carbohydrate diet for many.
Loaded with potassium, choline and vitamin C, yuca has emerged as one of the most nutritious foods on earth.
Despite its high carb content, it has a low glycemic index and makes a healthy addition to any diet.
Preparing yuca is pretty simple. It can be boiled, baked or fried in much the same way you’d prepare a potato. It contains hard, fibrous “veins” that you’ll need to remove after/during the cooking process. The key to cooking yuca is to always boil it first even if you plan to fry or bake it later. Yuca is a very hard root vegetable and it needs a sort of pre-soak to make it workable.
I buy chopped, peeled and frozen yuca because whole yuca is a bear to chop and peel. If you choose to buy it unprepared, please be sure that you have a very, very good knife. You’ll need to slice off the outer “bark” and then cut it into cubes. Trust us, buy chopped, peeled and frozen if you can.
Once you have your chunks ready to go, boil until they start to become soft. You should be able to get a fork through it when it’s cooked well. Remove from heat and drain. Allow it to cool before removing the long thick fibrous pieces. It shouldn’t be difficult to do. There will only be one or two strips per piece.
Yuca Puree (6+ months)
Ingredients
- 3 pounds yuca root, peeled, quartered and woody core removed
- 3 tablespoons butter
- 3 cloves garlic, minced
- 1 cup warm milk
- Salt and pepper, to taste
Instructions
- Place the peeled yuca to a large saucepan and add enough water to cover it completely (about 1 gallon) plus a pinch of salt. Cook, over medium-high heat, until it starts to boil. Then lower the heat to medium and continue boiling until the yuca is very tender, about 20-30 minutes. Drain and reserve.
- In that same saucepan, wiped dry, heat the butter and garlic and saute until the butter has melted and the garlic is fragrant and no longer raw.
- Add the cooked yuca and stir to combine. Use a potato masher or immersion blender to mash it. If using a ricer, you'll want to mash it before adding it to the pan.
- Add the milk and mash more, if needed. You can also add more butter and/or milk to reach the desired consistency.
- Season with salt and pepper.
- Serve with melted butter and chopped parsley, if desired.
Notes:
Some babies struggle to meet their weight targets. Finding healthy, high calorie foods that aren't common allergens can be challenging. Yuca is a nut-free, gluten free, dairy-free alternative. Our recipe includes dairy based ingredients but they can be replaced with dairy free options for milk intolerant babies.
