When I was a kid, you couldn’t pay me to eat cassava bread. I’d sit around with my peanut butter sandwich and tea while the rest of my family feasted on the brittle discs while the smell of freshly brewed coffee filled the air. It wasn’t until I got older that I came to realize what I was missing out on: a delicious, nutritious, filling start to my day.

What is Cassava?

Cassava is a global staple crop with roots in the tropical climate of South America. It’s been eaten in various forms, including cassava bread, for centuries. Domestication of the plant goes back over thousands of years ago in Brazil’s Amazon basin and spread from there. How cassava became a worldwide sensation, however, is an unfortunate truth.

At the dawn of the 16th century, Portuguese explorers set sail for India and first reached the shores of what we now call Brazil on an expedition for both resources and riches. On their search, they came across the indigenous inhabitants of South America. These groups had a wide array of knowledge when it came to geography of the region, it’s flora, and fauna.

Amongst the information that they shared with the initial (and future) explorers was the wonders of cassava. At the time of this encounter, the indigenous had integrated the plant into various aspects of their worldview: agriculture, economics, and even spirituality. They held cassava in such high regard that they believed it was alive, with a with an accompanying spirit known as Cassava Mama.

The Portuguese saw the cassava’s value in it satiety, using it as one of the main foods to feed Africans in the slave trading in the Congo Basin the 1500s. The introduction of the crop to Central Africa spread both within the continent and outside of it. Today, cassava is popular in countries such as Nigeria, Senegal, and Thailand.

Benefits of Cassava

What cassava brings to the table as a nutritional powerhouse makes it clear why it’s place in history and today’s cuisines is what it is. The vegetable is packed with fiber and resistant starches, aiding with digestion and feeding our gut’s healthy bacteria to strengthen our microbiome.

When you eat cassava you’re also getting loads of carbohydrates, vitamins A, vitamin C, and potassium. These bring a number of benefits, especially considering how much can be found in a small serving size of cassava:

• Carbohydrates – Provides the body with a boost in energy. Since the starches in cassava are resisting digestion, they prevent spikes in blood sugar and the energy provided is stable and consistent.
• Vitamin A – Supports processes related to our immune systems, vision, reproductive systems and more.
• Vitamin C – Boosts our immune system, assists in the absorption of iron, improves skin tone, and heals wounds.
• Potassium – Reduces blood pressure, maintains fluid levels in cells via electrolytes, and lowers risk of strokes.

Historically, in the Caribbean, the Taino, Carib, Arawak, and other groups enjoyed the benefits of cassava through cassava bread – a central part of their diets.

The process of making the bread involves peeling and grating the cassava, squeezing out its juices, then laying out the pulp on a flat surface to cook until each side is a light golden brown. No matter which island you visit, you’ll find people keeping tradition alive and enjoying cassava bread in different ways.

Why I Love Cassava Bread

My love for cassava bread started in how rooted it is in not only Haiti’s history, but how it connects me to all of the Caribbean and South America. From there, I grew to appreciate it as a versatile, nutritious, gluten-free option to the bread that’s normally sold in stores.

Normally, I like to keep my cassava bread simple: peanut butter, honey, and a cup of tea. But like I said, this is a versatile dish and it’s made in different ways in different countries. In Jamaica, they have bammy: a thicker cassava bread soaked in coconut milk and then fried. Guyana has quinches – a sweet layered cassava bread with a spiced, red coconut interior

No matter your appetite, cassava can satisfy. Sweet, salty, savory, it doesn’t matter – have fun and let your creativity shine!

How to Make Cassava Bread

A basic cassava bread is such a straightforward dish that the ingredients can be listed in 3 simple words: cassava and salt. In terms of equipment, you’ll need the following equipment:

• A box grater
• A nut milk bag
• A bowl
• A sheet pan to let the grated and strained cassava pulp
• A pan
• A parry knife

To begin, we’ll need to start by peeling our cassava. The skins of cassava are waxy, thick, and fibrous so we’ll need to take our time to carefully remove them. I’ve found the best way for me to accomplish this is by taking a parry knife and running it down the length of the cassava to make a shallow cut. From there, I get under the cut with my knife and make a rocking motion around the cassava to work the skin off of it.

One thing to note before grating is that cassava has a tough woody core inside of it. For the most enjoyable experience, I’d recommend removing it so your bread has a consistent texture throughout. I’ve found the best way to remove the core is by quartering the cassava then slicing off the exposed core, making sure to keep as much of the flesh as possible.

After that, take the smallest sized side of your box grater and grate each piece of cassava. You’ll be left with cassava pulp and its juices. In order to thoroughly remove moisture from the pulp I used a nut milk bag. These are traditionally used to make dairy-free milks like almond, oat, flaxseed, etc. Cheesecloth is a good alternative if you are not able to get your hands on a bag. Keep in mind that once you squeeze out the excess liquid, the pulp will still not be completely dry – which will be useful for making the grated pieces stick together while cooking.In the meantime, spread the pulp out on a flat surface until you’re ready to start cooking.

To make the cassava bread, take the grated pulp and spread it around a pan in a flat circle on low heat. A helpful tip is to lightly press the cassava into the pan to ensure direct contact and that it dries as one piece. Once the bottom is a lightly toasted golden brown, flip and cook the other side to the same doneness.

Notes

• Raw cassava contains toxic compounds, be sure to fully cook the bread prior to consuming.
• If you are unable to find a nut milk bag to strain the cassava pulp, cheesecloth can be used as an alternative
• If kept in a dry, moisture-free environment, your cassava bread can last up to or more than eight months
• Cassava bread can be tailored to a number of tastes, this recipe can be used as a base for variations like bammy