Yautia is known to be a part of the Araceae family. It isn’t a common thing for you to hear every day, as it mainly grows in South America. With time it has been introduced to the Pacific, Caribbean, and Africa. One of the last regions to be aware of this food was North America.
It happens to be one of the most cultivated root crops in the world and is famous for its nutrients. It has high fiber content that aids digestion and has three times more nutrients than a potato. If you are working on a diet, you can easily replace potatoes with yautia. This is commonly known as malanga.
Every 100 gm serving offers
- Calories- 98
- Total fat- 0.4 g
- Sodium-21 mg
- Total Carbohydrate – 24 gm
- Dietary fiber- 1.5g
- Protein- 1.5g
- Vitamin C- 6% DV
- Calcium- 1 % DV
- Iron – 5 % DV
- Vitamin B6- 18%
- Vitamin C- 6 %
DV- Daily Values are calculated on a 2000 calorie diet.
How Is Yautia Beneficial for the Body?
There are many malanga health benefits on our body.
- Yautia can prevent anemia(1). It is rich in Vitamin B6, and a proper intake of B6 produces hemoglobin. It allows the cells to carry more oxygen in the body, which leaves the body energized and active.
- It is extremely good for brain health. It is rich in copper, which also treats anxiety and allows it to focus. Copper helps in the absorption and utilization of Vitamin C, tyrosinase that prevents neurodegenerative diseases(2).
- Malanga nutritional facts include its richness in magnesium, phosphorus, potassium that helps to balance the body in fat and water.
- Improving kidney health and preventing any diseases related to the kidney is one of its primary advantages for the body.
- Malanga has potassium, an electrolyte needed to maintain heart health. The functioning of a healthy heart depends on potassium, as it prevents the formation of clots, reduces blood pressure, and prevents the hardening of blood vessels.
- This food also seems to be useful in solving thyroid problems. It maintains the hormonal balance in the body regulated by the thyroid gland.
- As malanga is rich in B vitamins and vitamin c, it helps in boosting your immunity.
- If you add malanga to your everyday diet, you will notice an improvement in the skin. It is rich in vitamins and especially Vitamin E that improves and delays the aging of the skin.
- It must be consumed during pregnancy as it boosts up the hemoglobin level as it is rich in iron.
- This food helps to prevent kidney stones. It is rich in potassium, and that prevents the formational of calcium crystals that grow inside the kidney.
Yautia Recipes to Follow
1. Malanga Flour for Food Allergies
Malanga flour is an excellent alternative to wheat flour or cornflour that is known to cause allergies in people.
Malanga flour can be used to thicken soups and stews. It can be used as an alternative for corn flour while coating to fry food.
2. Malanga Soup for Weight Loss
- 5 cloves of garlic
- 2 tbsp olive oil
- 2 pounds of malanga (yautia) that are peeled and cut into chunks
- 4 cups of chicken broth
- 1/4 tsp salt
- ¼ tsp black pepper
- 1/2 cup half and half
- Preheat your oven to 375 degrees F., Use a baking cup to mix olive oil and garlic. Bake until the garlic softens.
- Take a soup pot and heat it. Add malanga, chicken broth, salt, and pepper and bring to a boil. Reduce the heat and cover and simmer for 20 minutes until the malanga is soft and tender.
- Now, take a blender and puree 1 cup of malanga with the roasted garlic and broth until its smooth. Add half and half to combine it well. Add some olive oil on top and serve.
[Read: Taro Root Benefits]
3. Mashed Malanga to Aid Digestion
2 boiled and peeled malangas, 4 tbsp butter, milk, salt, and pepper to taste.
- Take a medium saucepan, place malanga, and cover it with salted water. Allow it to boil. Reduce the flame and simmer for 15 minutes under the malanga is tender.
- Drain the water and mash it. Add the butter, salt, and pepper. Add some milk to get the desired smooth consistency.
It must never be consumed raw as it can be very toxic. Whenever you use for culinary purposes, it is soaked or left to steep overnight.
There are no known side effects of yautia as long as you cook and then consume it. It must be fully cooked before consumption. Its richness in fiber makes it safe for consumption for babies and adults.
It can be avoided only for people who need to reduce their potassium in their diet. The symptoms of high potassium include weakness, slow heart rate, and abnormal heart rhythm. To summarize all, it is exceptionally healthy food but must be consumed in moderation.
1. How to Cook Malanga?
Malanga can be cooked in the same way as potatoes. You can make a crème out of it, or boil and mash it to utilize maximum malanga benefits.
2. Are Malanga and Taro the Same Thing?
No. Malanga belongs to the same family, and it is from genus Xanthososma, and taro belongs to genus Colocasia. You can say they are related, but they are not the same thing.