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While it's been used in Latinx and Black communities for ages, the vegetable is still a well-kept secret. Also known as taro root, old coco yam, eddoe, dasheen, tania, or yautia, the root vegetable is grown mostly in Central and South America, Africa, and Southeast Asia and is commonly used in those regions. Its taste is also a bit creamier and less airy than a potato's. Unlike potatoes, however, malanga is far more nutrient-dense. You can also find malanga in a bunch of different shades, from yellowish-white hues to a light purple color.
It's also a pretty versatile veggie. There are a number of ways you can enjoy it—from mixing it into a delicious winter stew to mashing it with your favorite protein. Read on to learn everything you need to know about malanga, its nutritional benefits, how to prepare it, and who should avoid it. We know that a high-fiber diet is great for our health and can help lower cholesterol, reduce the risk of cardiovascular disease, and much more. One cup of it packs around 7 grams of fiber.
Much in the same way you store potatoes. Once peeled and cut, keep it in a bowl of fresh, cold water to slow down the browning process. Make sure to rinse well before using. Peeling a malanga can be a little tricky.
The white inside is very slippery. Use a paper or kitchen towel to help you get a good grip if necessary. First, cut the ends off to create a stable base. Then cut it into two or three pieces, depending on its size, which can vary quite a bit. They can be fairly large weighing a couple of pounds, to small weighing less than a pound. Next, stand the piece on the widest end and cut off thin slices working all the way around until the peel is gone.
A serving contains approximately:. You can even mash it for young children who are expanding their diet. The only exception is for people who need to lower the potassium in their diet. Symptoms can include a slowed heart rate, weakness, and an abnormal heart rhythm. Malanga may not be a good option for these people. While malanga is an extremely healthy food, moderation is key.
You should never rely on malanga for all your dietary needs. Instead, incorporate it into a well-balanced diet. Malanga should only be eaten cooked, but how you cook it is up to you. It can be roasted, steamed, baked, and even mashed like mashed potatoes. Malanga flour can be used in place of regular all-purpose flour. Potatoes contain starch. While a "good" carbohydrate, they can rapidly increase blood sugar levels. Learn more here. Legs-Up-the-Wall is a yoga pose that can help you relax and unwind.
Some foods can help increase your energy levels and maintain your alertness. It is closely related to taro root, although the two plants are found in different genera. Like taro, this tuber usually is ground into a paste that can be used to make a rich, starchy flour that can be used in an assortment of foods.
People who have food allergies sometimes find that malanga is a great hypoallergenic flour alternative because the particles of starch are very small, reducing the risk of an allergic reaction.
Consumers of this tuber describe the flavor as nutty and very earthy, and some people say that it tastes more like an nut than a vegetable. In addition to being ground up for flour, the corms also can be sliced and fried, stewed, or grilled.
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