Malanga Root: Health Benefits & Marinated Malanga Salad With Turmeric Recipe

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Here is very simple marinated salad that can be made with malanga, potatoes, or even taro roots. This recipe takes no time at all to make and it’s sure to please a crowd. I made this for a gathering on Sunday and everyone loved it, including my wife. Full of cancer-preventing benefits of garlic and turmeric, this recipe is super tasty and will make any meal special. This dish can be served hot or cold. It’s wonderful either way.

SEE ALSO: Top 10 Tips For Preparing For A Health/Wellness Retreat

Another Whole-Foods Plant-Based Recipe

Ingredients:

• 10 cups of organic malanga, taro root, or potatoes; cut into small 1/2-inch cubes and cooked until tender

For the Marinade:

• 12 cloves of organic garlic
• 2 tablespoons of organic yellow mustard
• 1 tablespoon of organic Italian seasoning
• 1 tablespoon of organic garlic powder
• 1/3 teaspoon of salt
• 1/3 teaspoon of organic black pepper
• 1 teaspoon of organic chili powder
• 8 oz. of organic white vinegar
• 1 tablespoon of organic honey
• 2 teaspoons of organic turmeric powder
• 1/2 teaspoon of organic Adobo seasoning; Latin and Caribbean markets carry this
• 1/4 teaspoon of organic stevia
• 1/4 cup of filtered water

Directions

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1. Blend together all the marinade ingredients and hold until needed.
2. Take the cooked malanga or potatoes and place them in a mixing bowl. Then, add the marinade and mix well.
3. Let it sit for 30 minutes to blend all the flavors together.
4. You can garnish with a little kale or any other greens you may have on-hand. Serves 8 people

That’s it! It’s very simple, but really tasty. I like this dish cold so I place it in the refrigerator to serve later. But it’s also great warm.

What is Malanga Root?

Malanga root or sometimes called yarrow root is a large root vegetable that’s similar to potato, although it’s larger. It can grow up to 2 1/2 feet long and 4 to 5 inches in diameter. These grow relatively fast.

Most malanga is white inside with slight purple specks throughout the meat. It’s very tasty with a nutty flavor, and when cooked, is creamier and healthier than potatoes. It can be mashed, just like mashed potatoes, or turned into soup or chips. It is usually found in South America, the Caribbean, Africa, the Philippines, and in Asia and other tropical parts of the world. Farmers in Florida and California are also cultivating it now because of its popularity. You can purchase them online from Amazon and eBay, and even in your local Chinatown. 

Health Benefits

• Potassium – Malanga root contains a good amount of potassium which is important for water regulation, heart contraction, and helping lower blood pressure.
• Diabetics – Malanga has a relatively low glycemic index of 50 compared to potatoes and thus breaks down into sugars slowly, making it great for diabetics.
• Low in fat – One cup of this root crop only contains 1 gram of healthy unsaturated fat.
• Contains good carbs – A full cup of malanga contains 48 grams of good carbs. This is important for those who are working out, are runners, or anyone who has a physically demanding job and needs energy to keep them moving.
• High in fiber – A full cup of malanga contains 9 grams of fiber, 3 times more than in potatoes, which helps in the production of probiotic bacteria in our gut. In effect, it boosts our immune system and prevents disease. Consuming malanga can also help in weight loss.
• Gluten-free flour – Malanga can be made into gluten-free flour that can be used in cooking and baking. You can eat this root crop in cookies, bread, pancakes, muffins, donuts, cakes, and other pastries.
• Nightshade-free food – Malanga is a nightshade-free root vegetable, perfect for those who have allergies to this type of food.
• Allergy-free food – Malanga has a very low allergy coefficient, meaning the vegetable or even the flour vartian will not cause any allergic reactions.
• Malanga is Easy to Digest – Malanga contains small starch granules, thus it’s easy to digest, making it beneficial for those who are convalescing.
• More protein than potatoes – One cup of cooked Malanga contains 3 grams of protein, which is more protein than found in potatoes.
• Other essential nutrients – Malanga also contains B-Vitamins, Vitamin C, magnesium, phosphorus, potassium, calcium and iron. Magnesium is important for enzyme production, while potassium boosts cardiovascular health. Phosphorus and calcium helps make our bones strong too, while the iron helps prevent anemia.

Enjoy this vegetable and recipe!