Don't let the "tough" exterior scare you. Yucca (Cassava) root is one delicious plant starch to add to your diet. When prepared properly, you can make the best baked , crispy, creamy, yucca (cassava) fries!
I may be just a little too overly excited about this post π You should be excited too; why else would you be reading? I usually introduce a new food to you and then give you some recipes, but this time, I did it reversed. When I posted my Cassava Crusted Chicken last week, it sparked a lot of conversation about exactly "cassava" was. To clear things up right off the bat, cassava and yucca (yuca <--- it's spelled with 2 c's, not one!) are the same thing, just different names depending on the region. And tapioca is the extracted starch from the yucca root.
Now, the next thing is to not be sacred when you see this root in the produce section of the store. It is big, long, and brown. The outside bark is super hard and looks like the outside of a tree (with a protective wax coating), but you'll be peeling that off! I usually pick up 2-3 yucca roots every week and when I go to check out my groceries, the cashiers always ask me..."What is this???". But obviously I must not be the only one buying the yucca as they keep stocking it! I also like that they're right next to the plantains so I can grab both of my favorite non-potato starches at once π
So, yucca is native to Brazil, but cultivated in arid regions of North America (deserts!), Central and South American, as well as the Caribbean. It's a very high starch, fibrous, root, but also super delicate and can bruise or go bad very easily. Sometimes they're super long, sometimes super thick, sometimes super thin. I never know what to expect at the store. If they're too big for me, I break them off to the size I want! The inside is white and when cooked and baked (as I'll show you below), becomes a bit tanner, has a sweet nutty taste, crisp outside, but super soft "chewy" creamy inside!
Now, if you're looking for a low calorie low-carb grain-free option, this is not for you. Yucca has twice the calories of a potato, with 160 calories and 38g of carbohydrates per 100g of yucca root. However, it's high in Vitamin C, B vitamins, minerals (like copper and iron), and potassium. It's a tuber so it's also (obviously) gluten-free and paleo. Yucca is a resistant starch so it keeps you full and is digested slowly. Yucca makes a great option for carbing up and refueling (or pre-fueling) for an intense workout too!
Yucca can simply be boiled and then mashed for making tortillas and breads, like plantains. It can also be dried and made into the famous cassava flour. The flour is actually a pretty close 1-to-1 replacement of wheat flour! Baking with it is super easy, being a godsend to gluten/grain-free and paleo people (I have recipes to share soon!). It may just be me, but I love the smell of cassava flour! It can also be fried and made into crunchy chips as a killer alternative to potato chips (i.e. my recipe). Grilled, fried, mashed, baked, steamed, really any way you cook it up will be good, but baked fries...the best!
Here's the kicker. If you don't cook it properly, you could kill yourself. It should never ever be eaten raw (that would be hard to do anyway!). This is why, "Cassava should never be eaten raw as the root composes small quantities of cyanogenic glycosides, especiallyhydroxycyanic acid. Cyanide compounds interfere with cellular metabolism by inhibiting the cytochrome-oxidase enzyme inside the human body. Peeling followed by cooking ensures them safe for consumption by removing these compounds." (source). It's okay though, I'll show you how to not die of cyanide poisoning!
Simple, peel the tough brown bark off the yucca root with a vegetable peeler, cut it into fries with a sharp knife (it is tough!). Boil in a pot of water (this is key), and bake! The boiling is not only essential for getting rid of the toxins, but it also leads to the greatest baked fries you will ever have the pleasure of dipping into a bowl of ketchup! I don't even season my fries! You don't need to (you can, but it is not necessary in the least!) The sweet nutty flavor is so spectacular on its own. Dipped in some ketchup and I am SUCH a happy yucca-loving girl!
Baked Yucca (Cassava) Fries
Baked Yucca (Cassava) Fries
Don't let the "tough" exterior scare you. Yucca (Cassava) root is one delicious plant starch to add to your diet. When prepared properly, you can make the best baked , crispy, creamy, yucca (cassava) fries! Gluten-free, paleo, vegan, and Whole 30 approved side dish!
- Cook Time: 30 mins
- Total Time: 30 mins
- Category: Side Dish
- Cuisine: American, Caribbean, South American
Ingredients
- 1 Large Yucca Root
Instructions
- Preheat the oven to 425Β°F.
- Bring 2-3 cups of water to a boil on the stove, while you peel the outside brown bark off the yucca root.
- Next, chop off the top "stem" and bottom tip of the yucca root, then into thick cut fries. Any shape will do, at any thickness you prefer.
- Place the yucca fries into the boiling water and cover. Boil for about 8-10 minutes until fork tender. The longer you boil them, the softer and creamier they are after you bake them.
- Drain the yucca root and place the boiled fries on a parchment lined baking sheet.
- Bake in the oven for 10 minutes, flip, and bake another 5-10 minutes.
Β So if you prepare your fresh yucca root this way, you won't die...promise π Although, I am the girl who eats "potentially" dangerous foods without a second thought (i.e. mango skins, sprouted beans, etc.) In all seriousness though, these baked yucca (cassava) fries will change you life. If I were to rank the 3 starch-based baked fries, it would be #3 potato, #2 plantain, and #1 yucca! That may surprise you since potatoes are my love child, but I'm telling you, baked yucca fries are love at first bite! (And please...dip them in ketchup! So BEYOND good!)
So tell me:
+ Have you ever had fresh yucca root?
+ Favorite "fry"? Yucca...hands down!
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Shander Ramos
Omgosh! I love mango skins too. Yay I'm not the only one. Yuca fries are heavenly!!
Rebecca @ Strength and Sunshine
Ah good! Another "dangerous" food lover!
Deborah Davis
So yummy!
Rebecca @ Strength and Sunshine
They are!
Honest Mum
I've not seen this before, looks amazing.
Rebecca @ Strength and Sunshine
Thanks!
Elle @ Only Taste Matters
These look amazing!
Rebecca @ Strength and Sunshine
Thank you Elle! I knew they would interest you π
Heidi's Wanderings
These look good, and they would be a great alternative to fries. Wonderful idea!
Rebecca @ Strength and Sunshine
Thank you!
Emily @ Recipes to Nourish
These sound so delicious! My family loves homemade fries of any kind.
Rebecca @ Strength and Sunshine
Ah, yes! They best and easy side dish!
Janice Wald
HI,
I'm not familiar with this food.
Rebecca @ Strength and Sunshine
Time to get familiar!
Lindsay
this looks delicious!!!
Rebecca @ Strength and Sunshine
Thanks!
Molly Kumar
I've recently tried Yucca Fries and I'm so hooked to them. Loving your recipe of baked version - quick n delicious!
Rebecca @ Strength and Sunshine
Aren't they just amazing???
sydneyv@yahoo.com
My husband is from Fiji and he introdcued to me to casava when we first met. I'm not a big fan of it baked but I do like it boiled. Or we fry pieces and then toss it in raw pounded garlic with chili and sea salt. Not so healthy but an amazing treat!
Rebecca @ Strength and Sunshine
Haha, why don't you like it boiled and baked??
kimmythevegan
You always keep things fresh in the kitchen! You’re always bringing us fun, new things to try and showing us where it came from and how to prepare it. I especially appreciate the tips on how not to kill myself haha ;p
I have seen this at the store and I have most definitely been intimidated by it so I’m glad you posted this. I am not scared of carbs! And think this would make an excellent part of a post-run supper =)
Rebecca @ Strength and Sunshine
Yes!! These will carb you right up.. In a total healthy delicious way!
Howie Fox
My friend Jorge from Venezuela used to make them a lot and they were just delicious!!! Love yucca! π
Rebecca @ Strength and Sunshine
Ah yes!!! Aren't they the best!?
Amberjane
I didn't know you could eat them - you learn something new everyday!
Rebecca @ Strength and Sunshine
Lol, what did you think you did with them???
Teffy @ Sprinkle of Green
Oh how I love cassava fries!
I grew up eating them, but my grandma always made the fried version so I'm very excited to try this healthier baked version!
Rebecca @ Strength and Sunshine
Ah yea, take the childhood comfort food in the modern "healthy" direction π
Gin
I'm going to look for cassava when I'm at the store this week! The way you describe these fries is making me hungry. I have to try them!
Rebecca @ Strength and Sunshine
You will become obsessed Gin!
Deborah @ Confessions of a mother runner
Very creative and original!
Rebecca @ Strength and Sunshine
Thanks!
Julie @ Running in a Skirt
What an interesting fry! Thanks for breaking it down to make it easier to try this! I'm looking forward to it.
Rebecca @ Strength and Sunshine
You'll love them!
Faith VanderMolen
This is seriously one of my favorite foods! I would always ask for this when traveling in Africa, but have never made it myself. Not sure why, cause it so easy and Yuca is everywhere here in China! Thanks for the recipe:)
Rebecca @ Strength and Sunshine
It is!? I think I need to take a trip to China then π They are one of my favorites as well!
Vanessa @ VeganFamilyRecipes.com
I need to head out and find some yucca now! My boys are always begging for some new type of veggie fries. Sounds yummy!
Rebecca @ Strength and Sunshine
They will love these!
Leanne@crestingthehill
I'm a big fan of potatoes but this looks like an interesting alternative. I don't think I've ever seen them (or plantains) in Australia. but I'll keep my eyes peeled for some now.
Rebecca @ Strength and Sunshine
I'm surprised you haven't seen plantains!
audrey @ unconventional baker
Oooh, I LOVE this. I always passed the root by feeling a little intimidated after some strange experiences with other fruit & veg in the same pile at the store (ahem bread fruit I'm looking at you >.< ) Will have to try it next time!
Rebecca @ Strength and Sunshine
Always pick up the "odd" produce!!! They always end up being magic!
Nikki Frank-Hamilton
LOL! Reading the comments I see that I'm way behind on the Cassava trend! I haven't had the chips or the fries! Where have I been! Pinned and Yummed this, going to look for some cassava of my own, what doesn't kill you must be really delish! LOL
Rebecca @ Strength and Sunshine
Haha yes! "Potentially" dangerous foods are the best!
Mel@avirtualvegan.com
I have never tried cassava but you have inspired me to pick some up next time I visit my wonderful green grocer. I have see it there but always walked on by. I love starchy foods like potatoes so I think it's right up my street!
Rebecca @ Strength and Sunshine
If you're a potato lover, than yucca is a sure-fire love! Get some!!
Ginny McMeans
You are right, this post is something to get excited about. Thanks so much for all of the information.
Rebecca @ Strength and Sunshine
Thanks Ginny!
Elizabeth Shaw
What a delicious recipe! I love the way it sounds- pinning now! Thanks and Happy Valentines Day!
Rebecca @ Strength and Sunshine
Thank you dear!
Donna
You know what, I have never tried cooking with cassava (I am not even sure if I have tried it). I have been noticing it in my local store lately, now I will have to buy some and give this a go! Love being introduced to new ingredients π
Rebecca @ Strength and Sunshine
Yes!!! If you've seen it, then you're already ahead of the game! Next step...BUY!
All about a Mummy
After last week's post I checked our local grocery stores here in the UK - No yucca to be found. I'll have to try a specialist store I think.
Rebecca @ Strength and Sunshine
It may be hard to find in the UK!
Brittany at I Love Vegan
So cool! I had no idea about tapioca coming from yucca, neat! I'm not sure I've ever seen yucca in my grocery stores but I'll have to keep an eye out now.
Rebecca @ Strength and Sunshine
I bet you'll find it!
Ilka
Love the idea of healthier fries! I can't wait to try these! Pinning!
Rebecca @ Strength and Sunshine
Thanks Ilka!
CS Calkins
Hi Rebecca!!! STOKED you posted this here recipe!!! We have MEGA Yucca here on the mtn and I will be adding this to our file!!!
Rebecca @ Strength and Sunshine
That's great!
Charlotte
These look interesting, I've never heard of Cassava before so these are a new idea!
Rebecca @ Strength and Sunshine
It's the best!
Angela @marathonsandmotivation.com
I am really looking forward to trying these healthy "fries". It's such a great idea to use Yucca, I pinned the recipe to try!
Rebecca @ Strength and Sunshine
Thank you! You're sure to love!
Jess @hellotofit
Love that you baked these, rather than making the more traditional version of yucca fries - fried fried fried! Haha.
Rebecca @ Strength and Sunshine
Hahahaha, never "fry" a fry π
Melissa @ vegan does it
I love yucca! I've only ever had it boiled or steamed with garlic, but fries sound even better! It's been too long since I've had any though. Got to get some to try it baked like this!
Rebecca @ Strength and Sunshine
Bake it!!!! It gets so crispy on the outside and then you bite into that sweet creaminess...swoon!
Jenn
I have never tried yucca before. I wouldn't have known what to do with it, but I do know my local grocer sells it. I'll pick one up next time I'm there!
Rebecca @ Strength and Sunshine
Buy it! They really do change the "fry game"!
Natalie
I am totally intrigued...could kill you? What an exciting snack!
Letty / Letty's Kitchen
These look so good. Now I have to figure out where to buy yucca root!
Rebecca @ Strength and Sunshine
Just check the produce section!
Miz Helen
What interesting fries, I will have to give these a try.
Rebecca @ Strength and Sunshine
Go for it!
The Vegan 8
Can you believe I've never even tried yucca!!? This is an amazing idea and I totally need to try this. You have me so intrigued now!
Rebecca @ Strength and Sunshine
Yes!!! Make something special for me! A Vegan 8 first ever yucca recipe! π
Deborah Davis
Hi Rebecca,
I must admit that we donβt eat enough yucca in my home so I was delighted to check out this delectable recipe. This may change our view of yucca forever! Pinning this!
Rebecca @ Strength and Sunshine
Make some soon!
Marla
French fries of baked fries are always a favorite and a great treat for any meal.
Rebecca @ Strength and Sunshine
They can make any dinner amazing!
Robyn @ Simply Fresh Dinners
I keep meaning to try these, Rebecca. I don't think I've seen them in the grocery store though. I'll have to pay more attention. I love the description of the taste and I'm in with any healthy substitute for fries! Enjoy your weekend, friend. xoxo
Rebecca @ Strength and Sunshine
Look! I bet you'll find them in a hidden corner π They are so good though and you'll be addicted!
Have a lovely V-day!!!!
Annmarie
These look delicious! If I can get my hands on some yucca, I will give it a try!
Rebecca @ Strength and Sunshine
You will never have another "fry" (besides these) once you do π
GiGi Eats
I must find and destroy this delicious looking root with my mouth - ha ha!
Rebecca @ Strength and Sunshine
I bet!
Amy @ Happy Healthy RD
I love the background info you include when posting about unusual ingredients. I have always been intimidated by cassava but now I want to give it a try!
Rebecca @ Strength and Sunshine
Right! It's not so scary once you know!
Trish
I have never had yucca before, but love trying new foods ... this looks really delicious!
BTW I know I have said this before, but you do the most amazing food photography, too!
Rebecca @ Strength and Sunshine
Haha! Thank you dear! I attribute this one to the misunderstood beauty of the yucca!
Sam @ PancakeWarriors
I've always wondered how to make this, now I will definitely be picking some up the next time I'm at the grocery store (Whole Foods baby).
Rebecca @ Strength and Sunshine
I hope you find them!!! ( I don't shop at whole food's and the times I have, I never saw yucca :/ )
Lauren Gaskill | Making Life Sweet
Yucca + cassava?! These are a fry lover's paradise!!
Rebecca @ Strength and Sunshine
Yes they are!
Amy Jones
I love the way this looks! It seems like a very interesting variation of the french fries
Rebecca @ Strength and Sunshine
1000000x more delish!
Sarah James
I loved your post last week, I can’t find Yucca root in France or the UK but I do have a few yucca plants in my garden, I’m going to investigate. Thanks Rebecca for sharing a delicious recipe with so much interesting information.
Rebecca @ Strength and Sunshine
I heard yucca leaves were really great to play with as well!! And thank you Sarah!
neil@neilshealthymeals.com
I love trying out new foods of all kinds, but this one I definitely can't get here in the U.K.
Even on our travels, I asked Lynne and she can't recall seeing this.
So. Next time we go to a tropical destination we will be on the lookout for this. So thanks for bringing Cassava to my attention.! π
Rebecca @ Strength and Sunshine
Time to take a trip to the Americas π
Sabrina @ Dinner, then Dessert
I love trying out different kinds of vegetable fries! This sounds like another good one to add to the list!
Rebecca @ Strength and Sunshine
It's like nothing you've ever tasted!
Elle @ Only Taste Matters
I love yucca fries but never thought to make them myself. I just love how you make so many things that seemed out of reach so doable! Pinned!
Rebecca @ Strength and Sunshine
Always doable!! Food should always be fun and trying everything is they way to do it!
Farrah
I've been craving fries lately--I need to go find these somewhere so I can try these out! <3!
Rebecca @ Strength and Sunshine
These will satisfy π but also cause an addiction!
Regina
Yum! My husband grew up un South America so I've has cassava at my mother-in-law's house. She boiled it though. I bet baking them into fried would be soo much better!
Rebecca @ Strength and Sunshine
Well boiling is the key! Just take it further by baking as well!
Sarah
I'll definitely have to add these to my list to try! Hands down if I had to pick a favorite fry it would be sweet potato fries.
Rebecca @ Strength and Sunshine
These will change your mind! (Says self proclaimed potato addict/queen) π
Healing Tomato
Growing up, this was a staple in our home. We would eat the yucca fries with cayenne pepper when we came home from school. Sometimes we would drizzle lemon juice. Your recipe brings back so many wonderful memories. I will make these for my family.
Rebecca @ Strength and Sunshine
Ah, bringing the heat and I could see how the lemon juice would be fantastic! I'm glad I brought back dome happy yucca memories, my friend π
Kristy @ Southern In Law
Yum yum yum! I loveee cassava/yucca/manioc/tapioca/whatever you want to call them chips! <3
Rebecca @ Strength and Sunshine
Bahahaha <3 They're so good they DESERVE all those names!
Alexandra Caspero
Looks great! I've never had yucca before- can't wait to make this!
Rebecca @ Strength and Sunshine
Yucca is just amazing!!
Megan - The Emotional Baker
I love making fries with different root vegetables, but have yet to try yucca! These looks so yummy π
Rebecca @ Strength and Sunshine
Yucca is one of the greatest starches!
Linda @ Veganosity
I'm always a bit skeptical about eating foods that can kill me if not prepared properly. After reading this I'm 98% convinced that I should try these. Then again, I could just cut up some potatoes. π Just kidding! These look and sound great!
Rebecca @ Strength and Sunshine
No no, rick it! Hahahahaha! I promise you won't die π And these seriously are better than potato fries...yes...for real!
Linda @ Veganosity
Coming from you, the potato queen, they must be!
Laura @ Sprint 2 the Table
I haven't done these in SO long! I need to bring it back. I love parsnip fries too - with just a little olive oil, rosemary, and sea salt.
Rebecca @ Strength and Sunshine
I've finally nailed down parsnip fries these past few weeks! They always came out sad and...chewy?? But now, I'm getting them to work every time!
Summer
I need to try these! They look so nice β₯
Rebecca @ Strength and Sunshine
Yes, thank you!
Natalie | Feasting on Fruit
Hi yucca/cassava, it's nice to meet you and get to know you better! I pass by the cassava in the grocery store all the time, but I don't think i ever put two and two together that that is what it was haha π MY favorite way to try all new starches or squashes or veggies is in fry form. Everything is so good in fry form because ketchup-ibilities π And I am coming to love tapioca flour, so I need to be better acquainted with it's whole form! Funny how it has so many names though, no wonder we are all confused :/ Your crispy and creamy description has me very intrigued though...!
Rebecca @ Strength and Sunshine
We should try dipping these in your noochy filled pesto π (but with a side of ketchup too...can't even be left out! Ketchup cries when it's forgotten!)
I really want you to make some yucca fries!!! These are just another thing that WILL change your life π (and hopefully not kill you in the process!) hahaha!
rachel @ Athletic Avocado
I've never had fresh yucca root but it's something i've always wanted to try! Soon!
Rebecca @ Strength and Sunshine
Yes! Make it very soon!
Raia
My family are fry fanatics! π I see yucca all over down here, I'll have to give these a try. π
Rebecca @ Strength and Sunshine
They will become even bigger fanatics now!
Lu Ann @ The Cup of Life
the βtoughβ exterior is the exact reason why I've never tried yucca before. however, recently, I saw a recipe for vegan bacon using them that I thought would be neat to try. I'll have to serve it up with yucca fries now too π
Rebecca @ Strength and Sunshine
Make the fries!!!! Don't be scared of it!!! π
Laura
I love Cassava! It's not always available in the grocery store, but when it is, I jump on it so I can roast it up!
Rebecca @ Strength and Sunshine
Only one in a while is it not in the store...and then I cry π
Gluten Free With Emily
I seriously have had in the back of mind to google cassava! I had no idea what very one has been talking about!! Thanks for writing such an awesome post above it, and those fries look so awesome!
Rebecca @ Strength and Sunshine
Cassava is the best!!! Really go out and give it a try Emily!
Megan @ Skinny Fitalicious
I've never had yucca. That needs to change!
Rebecca @ Strength and Sunshine
Yes, yes it does!
Michele @ paleorunningmomma
Be still my yuca loving heart π I have one in my "carb basket" right now - maybe dinner π
Rebecca @ Strength and Sunshine
Yes! Be my twin! I plan on having one tonight π
Corina
They sound amazing - You've certainly tempted me but I'm not sure it's easy to find around here!
Rebecca @ Strength and Sunshine
You can find them at most groceries! Nothing special!
Jeanine
Oh wow, this sounds really interesting. I've obviously never tried them, but now I'm intrigued!
Rebecca @ Strength and Sunshine
You will love them!!! Best "fry" ever!
Citra Kale @Citra's HOme Diary
I miss cassava!!! I grew with cassava and sweet potatoes when I was a kid in my homeland..... send me some cassava and I'll make you many kind of dishes from cassava.... Yours successfully drooling me... :p
Rebecca @ Strength and Sunshine
Why can't you get cassava???
Sonali- The Foodie Physician
I recently had yucca fries at a restaurant and they were great! It's awesome that you made your own π
Rebecca @ Strength and Sunshine
Of course you have to make you own! So much better!
Marye
These look really good!
Rebecca @ Strength and Sunshine
Thanks!
Kareema
I have always wanted to "tackle" this vegetable, but wasn't sure it would taste good. You gave me hope that is may be worth trying.
Rebecca @ Strength and Sunshine
Not a veggie π But yea! It's not so scary!!!
Katrin
This looks interesting and it must be delicious! I've made yucca chips and love them, so I can imagine this must be awesome as well! Will have to make it!
Rebecca @ Strength and Sunshine
So creamy and soft and crispy! Everything you need!