I was a nutrition guy in the past but have lost touch over the years. This come from my upcoming book Vegetarian Saga.
Cassava or Manioc
Manihot esculenta
Cassava is a rich, affordable source of carbohydrates. It can provide more calories per acre of the crop than cereal grain crops, which makes it a very useful crop in developing nations.
It is popular because it is a hardy crop that is resistant to drought and does not require much fertilizer.
Cassava scientifically known as Manihot esculenta, is a woody shrub cultivated for its edible, starchy tuberous roots. It is a staple food crop in many tropical and subtropical regions, providing a significant source of carbohydrates for over half a billion people. While the roots are the primary edible part, the leaves are also consumed as a vegetable after proper preparation to remove toxins.
Both the roots and leaves contain cyanogenic glycosides, which release cyanide when ingested. Therefore, proper processing, such as boiling and draining, is crucial to remove these toxins before consumption.
Cassava is an essential energy source and contains nutrients, such as protein, calcium and fiber. People should not eat it raw, as there is a risk of toxicity due to naturally occurring forms of cyanide.
In Ceylon during financial hardships when imported food became expensive cassava french fries and cassava chips became very popular.
We have brand which is salted and not salted.
Instead of potato chips I quickly got used to it and it is much crispy and has a distinctive taste.
We solve the problem of toxin in double quick time.
Then, I did not know tapioca is cassava flour.
Raw cassava contains cyanide, which is toxic to ingest, so it is vital to prepare it correctly. Also, there are two types of cassava: sweet and bitter. Bitter cassava is hardier but has a much higher cyanide content. Most of the cassava used in the United States is sweet. In the U.S., people grind cassava down to make tapioca, which they eat as a pudding or use as a thickening agent.
Cassava is a root vegetable.
It is the underground part of the cassava shrub, which has the Latin name Manihot esculenta.
Like potatoes and yams, it is a tuber crop.
People can also eat the leaves of the cassava plant. Humans living along the banks of the Amazon River in South America grew and consumed cassava hundreds of years before Christopher Columbus first voyaged there. Today, more than 80 countries throughout the tropics grow cassava and it is a primary component of the diet of more than 800 million people around the world.
Cassava is a calorie rich vegetable that contains plenty of carbohydrates and key vitamins and minerals. Cassava is a good source of vitamin C, thiamine, riboflavin and niacin. The leaves, which are also edible if a person cooks them or dries them in the sun, can contain up to 25% protein. However, the cassava root does not deliver the same nutritional value as other tuber vegetables.
Tapioca starch is gaining attention as a source of gluten-free flour to make bread and other baked products that are suitable for people with an intolerance to gluten. Cassava is a source of resistant starch, which scientists suggest can boost a person’s gut health by helping nurture beneficial gut bacteria. Resistant starches remain relatively unchanged as they pass through the digestive tract.
160 grams) of cooked cassava contain:
calories: 306 kcal
Protein: 2.27g
CHO: 63.4g
Fiber: 3.04g
Calcium: 27.2mg
Magnesium: 35.2mg
Potassium: 451mg
Vitamin C: 29.1mg
Thiamine: 0.13mg
Riboflavin: 0.08mg
Niacin: 1.35mg
Beginning of this piece give my observations but the American assessment is biased towards American white potatoes.
Be your self the judge.
Another piece I have given Manioc or Cassava which is much cheaper globally and easy to grow.
Sweet Potatoes
Sweet potatoes are a nutritional powerhouse, rich in vitamins A and C, fiber, potassium, and manganese. They also contain vitamin B6, copper, and pantothenic acid, among other nutrients. These nutrients contribute to health benefits, including improved vision, immune function and digestive health. In one animal study it was found, that the anthocyanins in purple sweet potatoes could help protect the brain by reducing inflammation and preventing free radical damage.
Highly nutritious
Good for gut health
Has cancer protection properties
Promotes vision
Enhance brain function
Promotes immunity
200 grams (one cup) of baked sweet potato with skin provides:
Calories: 180 kcal
CHO: 41g
Protein: 4g
Fat: 0.3g
Fiber: 6.6g
Vitamin A: 213% of DV
Vitamin C: 44% of DV
Manganese: 43% of DV
Copper: 36% of DV
Pantothenic acid: 35% of DV
Vitamin B6: 34% of DV
Niacin: 19% of DV
Potassium: 20% of DV
Potatoes
Potatoes are a good source of several vitamins, minerals, and antioxidants. They are particularly high in vitamin C, vitamin B6 and potassium, as well as containing other nutrients like niacin, choline, and zinc. Potatoes are also a good source of fiber, especially when the skin is eaten.
Potatoes are mainly composed of carbohydrates, primarily in the form of starch. The carbohydrate content ranges from 60–80% of dry weight.
Simple sugars such as sucrose, glucose and fructose are also present in small amounts.
Potatoes usually have a high glycemic index (GI), making them unsuitable for people with diabetes. The GI measures how foods affect your rise in blood sugar after a meal. However, some potatoes may be in the medium range, depending on the variety and cooking methods
148g white potato contain:
Water: 77%
Calories:110kcal
CHO: 26g
Sugar 1g
Protein 3g
0% Daily Value of Vitamin A
30% Daily Value of Vitamin C
White and yellow fleshed potatoes are deficient in anthocyanins.
They are responsible for the red, purple and blue hues in fruits, vegetables, and flowers. Anthocyanins are a type of antioxidant, and their presence in potatoes contributes to the overall antioxidant capacity of the potato.
130g sweet potato contain:
Calories:100kcal
CHO: 23g
Sugar 7g
Protein 2g
Vitamin A20% of DV
Vitamin C30% of DV
Potassium440mg
Fiber 4g
Anthocyanins, found in purple sweet potatoes, and beta-carotene, found in orange fleshed sweet potatoes are two key chemical components linked to brain function. These compounds act as antioxidants, helping to protect the brain from damage and inflammation, potentially improving memory and cognitive function.
Ratala
Ratala (රටල)
Kiri habarala (කිරි හබරල)Desi ala (දේසි අල )
Coleus rotundifolius
Dicotyledons family: Lamiaceae
Genus: Coleus
Common Sinhala name: Ratala
Food crop
I use to collect these yams and grow them in our rooftop garden. When they are ready I uproot them, wash and clean them for cooking.
I has to be cooked in a proper way otherwise it gives a caustic taste. Our domestic aid was very good at cooking them and make it creamy and that is why it is called Kiri habalaala.
Sadly she passed away recently and this piece is dedicated to her.
Habarala or Alocasia cucullatais the plant also known as hooded dwarf elephant ear.
Because it’s skin is water repellent it is used as a makeshift umbrella.
It has a beautiful large white flower which blooms very rarely. Just before I left Ceylon, it bloomed, may be just to say Good Bye, since I used to water it liberally.
It’s yam is supposed to be poisonous but our domestic aid says it can be eaten if properly cooked. I uprooted one of them and gave her a big piece of yam for her to cook in her own home.
I was scarred to eat.
Sadly when she died the tricks of domestic cooking disappear with her.
I believe the toxin is a cyanogenic glycoside similar to what is found in cassava.
Greater Yam
Purple yam/ (Dioscorea alata)
The English name for the Sinhala yam known as "Wal-ala" (වැල් අල) is Greater Yam or Winged Yam.
Wal in Sinhla means vine.
It is also called Purple Yam due to the beautiful colour of its flesh.
The common English name is Dioscorea alata, the species to which Wal-ala belongs.
The name Rajala has been given to these yams because of their immense size.
While many of the other varieties of creepers, bushes or plants that have edible tubers or roots usually produce multiple yams growing under each one, the Rajala creeper usually produces several large sized yam.
With their weight they drop to the soil where another vine sprouts.
I essence only one yam is seen during a season.
Two separate varieties one with a light purple peel and the other with dark purple peel.
After these yams are boiled they have a floury texture and can be eaten alone as a meal or can be made into gruel and sweet meats like muscat.
My friend and a distant elderly brother is a veteran in farming and naming plants according to local tradition.
He had several of these creepers in his garden. He was the youngest and his education was deliberately crushed by his elder brothers and sister so that there is somebody to look after the big plot of land.
Besides, he was very good at making kites and we were best of friends and every day after schooling I go and meet him knowing he was ill treated.
When I became a doctor, I confronted them and said he could have become a graduate if not doctor and what they did was very bad.
They used to avoid me. I kept in touch with him until, I left Ceylon and pay a visit at least once a month with some chocolates and he keeps some local sweet in smell and taste bananas that are not found Australia.
Udala (Dioscorea bulbifera)
The yams are grown not on soil but on the vine, so it is called Udala, meaning not air but above the soil. The tubers of the Udala creeper too, are large in size and have a taste which is very similar to potatoes. Another interesting fact about the Udala creeper is that it produces smaller tuber-like rhizomes on its surface.
It not as tasty as Rajala.
There is also a second kind of Udala.
This variety has white spots on its large, round leaves. The yams, too, have white spots on their peel. However, the yams of this variety of Udala are not eaten but only used in traditional medicine.
Hulankeeriya (Maranta arundinacea)
According to the book Saru Diwiyata Deshiya Ala, the Veddas call this tuberarukka.
It contains protein, vitamins, calcium, and a high content of carbohydrates.
The yams of the arrowroot plant are narrow and white in colour, while the plant grows to about one to two feet in height and has long, dark green leaves.
Saru Diwiyata Deshiya Alamentions many health benefits which can be obtained by consuming arrowroot. Because of its high protein content, doctors recommend the yams for patients who need to consume a lot of protein foods.
Consuming the yam is also beneficial in preventing and alleviating illnesses related to the digestive tract, like indigestion and ulcers. Flour made from these yams is also a nutritious food for patients with heart ailments.
Indian shot(Canna indica)
Saru Diwiyata Deshiya Ala states that the Indian shot plant grows to about five to six feet in height and has long, slightly broad leaves with brown stems. The booklet also states that the round yams of this plant can be found in two varieties: rathu buthsarana (red Indian shot) and sudu buthsarana (white Indian shot).
“Indian shot yams] are very tasty and are very high in starch. Unlike the other varieties of local yams, have a slightly sweet taste.”
Both the red and the white variety of these yams have many medicinal properties and have been noted in curing jaundice (yellow fever) and preventing phlegm-inducing diseases in infants.
Because of the high starch content in Indian shot yams and their ability to help reduce phlegm, they are an ideal food to be given to patients suffering from phlegm-inducing illnesses, and those who are physically weak and need a lot of nourishment.
