Bahamian Cassava Bread

By Sarah
July 29, 2022

Cassava bread is a Bahamian delight. The history of Bahamian cassava bread is unknown. However, it is a favorite of many Bahamians. 

Everyone has their own way of making cassava bread. This is my take on it Bahamian cassava bread, gluten-free style. 

Is Cassava Safe To Eat

Yes, cassava is safe to eat. However, cassava should not be consumed raw. Cassava contains hydrogen cyanide, which is toxic if consumed. 

Eating raw or inadequately prepared cassava can lead to severe illnesses. However, soaking and cooking cassava can neutralize these compounds. Since this cassava bread is baked (cooked), it is perfectly safe to eat.  

Is Cassava Bread Healthy

Cassava is considered a functional food, but it often gets a bad rep nutritionally. Cassava contains starch which is a great source of energy. However, it contains a minuscule amount of nutritional qualities. 

Nevertheless, it contains resistant starch, which is beneficial for the body. Resistant starch can enhance insulin sensitivity, reduce fat storage and cholesterol levels, and make you feel fuller for longer. Resistant starch can also function as a probiotic and stimulate the growth of gut microbiota. 

Furthermore, the fermentation of resistant starch can produce Butyrate. Butyrate is believed to decrease the risk of colon cancer. It may also be beneficial for inflammatory bowel disease. Cassava also contains bioactive compounds, including antioxidants and ascorbic acid. 

Cassava bread also contains coconut. In past times, coconut was considered a food rich in saturated fatty acids. Therefore, it was seen as a food without any health benefits. 

However, we now know that coconuts are loaded with health benefits. Coconuts contain compounds such as potassium that are associated with many health benefits. 

Bahamian Cassava Bread

Coconuts are also rich in medium chain-fatty acids. Medium-chain fatty acids provide the body with energy and can help manage glucose levels and lipid metabolism. 

Furthermore, coconut contains anticancer, antioxidant, antimicrobial, hypocholesterolemic, immunomodulatory, and skin moisturizing effects. Therefore, coconuts are beneficial for skin and hair care, stimulate weight loss, help manage cholesterol levels, and relieve stress. Coconuts are even beneficial for cardiovascular health and, as of late, may have a positive effect on Alzheimer’s disease.

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Does Cassava Make You Gain Weight

Cassava is a high-calorie food. One cup of cassava contains 328 calories, of which 78 grams are carbs. Additionally, there are 159 calories and 38 grams of carbs in 1 serving (100 grams) of cassava. 

If you consume more calories than you are burning, over time, it can lead to weight gain. Therefore, it’s best to consume cassava in moderation. 

Can Diabetics Eat Cassava

Yes, diabetics can eat cassava. Cassava is a low glycemic food, so it is less likely to spike your blood sugar. Furthermore, cassava could be healthier than white potatoes as they fall at 46 on the low glycemic index. In contrast, white potatoes rank at 85; therefore, they have a high glycemic index. 

Is Cassava Keto

Unfortunately, cassava is not keto. Cassava contains a lot of carbs. One 100-gram serving of cassava contains 36.26 grams of net carbs. 

While 36.26 grams may not seem like a lot of net carbs, I doubt cassava bread will be the only dish you eat all day. If you subscribe to the keto diet, you should consume 20-30 grams of net carbs daily. Cassava already surpasses your daily limit; paired with other dishes, it will kick you out of ketosis. 

Fresh Grared Coconut Board In A Bowl

Tips For Making Bahamian Cassava Bread

  • Grate the cassava and coconut using the smallest side of the grater. The cassava and coconut should melt into the bread. The cassava and coconut should resemble the photo above. There should be no chunks of cassava or coconut in the bread. 
  • Squeeze the excess water out of the cassava before adding it to the bread. It will remove the excess moisture from the cassava and help the cassava bread last longer.
  • I used fresh coconut. Although fresh coconut is best, you can use unsweetened desiccated coconut to make cassava bread. 

How Long Does Cassava Bread Last

Cassava bread can last for 1-2 days at room temperature. Cassava bread can also last in the fridge for 4 days. However, ensure you wrap your cassava bread tightly with plastic wrap or store it in an airtight container. 

Technically, you can freeze cassava bread, but I have not tried freezing it, so I do not know how it will turn out. My best guess is to wrap it tightly with plastic and place it into a ziplock bag. Don’t forget to label the bag with today’s date and the words cassava bread before you place it into the freezer. 

Bahamian Cassava Bread

Recipe by SarahCourse: Bahamian Recipes, Bread, Dessert, Gluten-Free, RecipesCuisine: BahamianDifficulty: Medium
Servings

16

servings
Prep time

15

minutes
Cooking time

45

minutes
Calories

229

kcal
Total time

1

hour 

Bahamian cassava bread is sweet and delicious. It’s made with freshly grated cassava, coconut, spices like cinnamon and nutmeg, and gluten-free flour. All in all, this gluten-free Bahamian cassava bread is perfectly sweet and delicious. 

Ingredients

  • 2 cups finely grated cassava, squeezed

  • 1/2 cup oat flour

  • 1/2 cup millet flour

  • 2 tablespoons potato starch

  • 2 tablespoons tapioca starch

  • 1/4 cup coconut flour

  • 1/4 cup cassava flour

  • 1 teaspoon psyllium husk powder or xanthan gum

  • 1/4 teaspoon salt

  • 1/2 teaspoon nutmeg

  • 1 teaspoon cinnamon

  • 1/2 cup coconut oil, melted

  • 1 1/2-2 cups brown sugar substitute

  • 1 tablespoon vanilla extract

  • 1 1/2 cup evaporated milk

  • 1 cup grated coconut

Directions

  • Program the oven to 350°F, then grease an 8 by 8 baking pan with non-stick cooking spray.
  • Whisk the oat flour, millet flour, potato starch, tapioca starch, coconut flour, cassava flour, psyllium husk powder or xanthan gum, salt, nutmeg, and cinnamon in a bowl and set it aside.
  • Place the grated cassava into a piece of cheesecloth and squeeze the excess moisture out of the cassava.
  • Place the cassava into a bowl, and add the melted butter, brown sugar substitute, vanilla extract, and evaporated milk.
  • Stir the grated coconut into the cassava bread, then fold in the gluten-free mixture just until combined.
  • Pour the cassava bread batter into the prepared pan and bake it for 30-45 minutes until a skewer inserted into the cassava bread comes out clean.
  • Let the cassava bread cool in the pan for at least 30 minutes before slicing it.
  • Serve and enjoy!

Recipe Video

Notes

  • Inspired by: Melda 242
  • NUTRITIONAL INFO DISCLAIMER: The nutritional values presented below are only estimates. I don’t have a medical background, nor am I a registered dietitian or certified nutritionist. Therefore, nutritional information on foodandmoodcreations.com should only be used as a general guideline.

Nutrition Facts

16 servings per container


  • Amount Per ServingCalories229
  • % Daily Value *
  • Total Fat 10.8g 17%
    • Saturated Fat 8.6g 43%
  • Cholesterol 6mg 2%
  • Sodium 160mg 7%
  • Potassium 178mg 6%
  • Total Carbohydrate 30g 10%
    • Dietary Fiber 3.5g 15%
    • Sugars 2.9g
  • Protein 3.3g 7%

  • Calcium 63%
  • Iron 1%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

References: 

Bechoff, A., Chijioke, U., Westby, A., & Tomlins, K. I. (2018, September 14). ‘yellow is good for you: Consumer perception and acceptability of fortified and biofortified cassava products. PLOS ONE. Retrieved July 28, 2022, from https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0203421

Anoma Chandrasekara, Thamilini Joseph Kumar, “Roots and Tuber Crops as Functional Foods: A Review on Phytochemical Constituents and Their Potential Health Benefits”, International Journal of Food Science, vol. 2016, Article ID 3631647, 15 pages, 2016. https://doi.org/10.1155/2016/3631647

P.G. Roopashree, Shilpa S. Shetty, N. Suchetha Kumari, Effect of medium chain fatty acid in human health and disease, Journal of Functional Foods, Volume 87, 2021, 104724, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2021.104724.(https://www.sciencedirect.com/science/article/pii/S175646462100373X)

Shijna Kappally, Arun Shirwaikar, and Annie Shirwaikar. Coconut oil – a review of potential applications. Hygeia. J.D.Med.7 (2) October 2015; 34-41 Available from HTTP: //www.hygeiajournal.com / Article ID-Hygeia.J.D.Med/149/15. DOI: 10.15254/H.J.D.Med.7.2015.149.

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