Oven baked crispy cassava fries
Are you looking for some inventive ways to make french fries that are healthy? Well why not try these oven baked crispy cassava fries. Cassava is a starchy root vegetable that is enriched in vitamin C, fibre, potassium and an excellent source of energy.
What more could you ask for?
Typically cassava is one of those vegetables that you won’t find in your local supermarket, so don’t expect to walk into your local Sainburys or Morrisons to procure some. Although my local Co-op has started to sell it, along with some other exotic foods, so that’s handy to say the least.
I personally prefer to get my tropical foods from my local Caribbean green groceries as the prices are cheaper. I grew up consuming tropical foods, which means I’m an expert in knowing where to source them from and determining the quality (thanks grandma).
Anyway, Cassava fries are a new concept to me, in our household we made bammy (a flatbread) that’s traditionally served with fish or boiled cassava to add to some stew. I feel as if these contemporary diets like paleo are re-introducing me to an abundance of creative ways to cook foods my own culture.
My cassava fries were baked in the oven to yield a healthier twist, as frying seems to be a more popular method of cooking. The most difficult part during the preparation stage was peeling the exterior part of the vegetable. The skin is quite tough, so a firm hand and plenty of patience is needed.
Once the skin is removed; cut in half, boil in water 20 minutes, cool off, shape into fries, coat in some olive oil and pop in the oven – it’s really that simple and the results are well worth the time.
** Cassava fries can begin to dehydrate during cooking, make sure each french fry is lubricated with oil and be careful not to overcook.**
- 1-2lb of cassava, peeled (if possible)
- Himalayan pink salt to taste
- 4-5 cups of water
- 2tbsp of olive oil
- Preheat the oven at 375f (gas mark 5)
- Start off by cutting the cassava in half and peeling the skin.
- Place the peeled cassava chunks in a large saucepan, pour enough water into the pan so that the root vegetable is completely submerged in water.
- Boil on medium heat for 20 minutes or until cassava can be easily pricked with a fork.
- Once cooked, drain and allow to cool for several minutes then cut into french fry styled shapes.
- Line a tray with each parchment paper or foil and coat the cassava in olive oil, ensuring each stick is saturated in oil.
- Bake for roughly 20-25 minutes or until slightly golden brown, occasionally turning through out cooking.
- Remove from oven, cool and garnish with salt.