Making Yuca Fries In An Air Fryer: A Healthy Treat

Yuca, also known as cassava, is a starchy root vegetable that is widely grown in tropical regions. It is a fantastic source of energy and offers a range of health benefits. Yuca can be boiled, fried, baked, mashed, or ground into flour. One delicious way to cook yuca is to make yuca fries in an air fryer. This method produces crispy, golden, and irresistible fries that are healthier than traditional deep-fried potato fries. Air fryer yuca fries are also gluten-free, vegan, and absolutely delicious.

How to make yuca fries in an air fryer

Ingredients:

• Yuca root (also known as cassava or manioc)
• Olive oil (or another high smoke point oil)
• Salt
• Spices/seasonings of your choice (e.g. paprika, garlic powder, onion powder, Italian herbs, etc.)
• Lime (optional)

Method:

• Prep and Soak: Remove the skin from the yuca root and cut it into sticks or long strips. Place the cut yuca into a bowl of cold water and let it sit for 15-30 minutes.
• Boil Yuca: Drain the yuca and add it to a pot of salted boiling water. Cook for approximately 10-15 minutes, until fork-tender.
• Preheat and Drain: Preheat your air fryer to 350°F/180°C. Drain the yuca and pat it dry with a paper towel.
• Season the Yuca: Place the cooked yuca into a bowl and add your chosen spices/seasonings, as well as a drizzle of olive oil. Toss to coat evenly.
• Air Fry: Place the seasoned yuca into the air fryer basket in a single layer, ensuring the pieces don't touch. You may need to cook in batches. Air fry for 10-15 minutes, or until golden and crispy.
• Serve: Repeat the process with any remaining yuca, then serve the yuca fries hot with your favourite dipping sauce.

Tips:

• Yuca can usually be found fresh in the produce section of most grocery stores, or frozen.
• It's important to thoroughly dry the yuca before placing it in the air fryer, to ensure a crispy texture.
• Don't overcrowd the air fryer basket – cook in batches if necessary.
• Get creative with your seasonings! Yuca fries can be customised with various herbs and spices to suit your taste.

The health benefits of yuca

Yuca, also known as cassava, is a root vegetable that is a staple crop for hundreds of millions of people worldwide. It is cultivated in South America, Africa, and parts of Asia. Yuca is a good source of several vitamins, minerals, and antioxidants, and has a range of health benefits.

Firstly, yuca is an excellent source of vitamin C, which has multiple health benefits. Vitamin C helps your body to heal from injuries, and it is important for your blood vessels and muscles. Getting enough vitamin C can also help to boost your immune system. In addition, vitamin C helps your body to absorb iron from plant sources, so it can help to prevent or treat iron-deficiency anemia.

Yuca is also a good source of potassium, which plays a key role in regulating your heartbeat, kidney function, and muscle contractions. It can also help to manage high blood pressure.

Yuca is rich in beta-carotene, an antioxidant that gives yuca its colour. Beta-carotene and other antioxidants found in yuca, such as saponin, have been shown to fight free radicals, which can cause damage to your cells and potentially lead to cancer.

Yuca is also a good source of resistant starch and fibre, which are beneficial for gut health. Resistant starch helps to feed the 'good' bacteria in your intestines, supporting your digestive system and helping you to feel full. Fibre helps to keep you regular and can help to prevent digestive issues such as hemorrhoids or diverticular disease.

In addition, yuca contains choline, which is important for nerve and brain function, and for keeping your cells and DNA healthy.

Finally, yuca can be a healthy alternative to potato-based fries when cooked in an air fryer, as it is low in calories and fat.

How to peel and prepare yuca for air frying

Step 1: Choosing and Preparing Your Yuca

First, select a good yuca root. It should be firm, with no soft spots, cracks, or discolouration. It will look like a long, bark-covered brown potato.

Next, trim off the ends of the yuca and cut it into 2-3 inch pieces. This will make it easier to peel.

Step 2: Peeling the Yuca

There are two ways to peel yuca. The first is to make a slit in the skin from top to bottom, insert a knife under the skin, and twist to loosen it. Then, peel away the skin with your fingers.

The second method is to cut the skin off with a knife. Make sure to remove all the brown and pinkish layers, and cut away any dark areas. You should be left with only the white flesh.

Step 3: Removing the Fibrous Core

Yuca has a fibrous core that should be removed. Cut the yuca in half lengthwise, and then into quarters. Cut the core away from each piece. Alternatively, you can remove the core after cooking.

Step 4: Boiling the Yuca

Before air frying, yuca should be par-boiled. Add the prepared yuca to a pot of boiling water and cook for around 20 minutes, or until fork-tender. Drain and allow to cool.

Step 5: Cutting the Yuca into Fries

Once the yuca is cool enough to handle, cut it into fries. They should be as uniformly sized as possible to ensure even cooking.

Step 6: Seasoning the Yuca

Place the yuca fries in a bowl and add your chosen seasonings. Olive oil, garlic powder, onion powder, oregano, paprika, salt, and lime juice all work well. Toss the fries until they are well coated.

Step 7: Air Frying the Yuca

Preheat your air fryer to 375-380°F. Place the yuca fries in the basket in a single layer, making sure they are not overcrowded. Cook for 7-15 minutes, until golden brown and crispy.

Tips

• If using frozen yuca, follow the package instructions and adjust the cooking time accordingly.
• Consistent sizing is key to even cooking.
• Avoid overboiling the yuca, as this can make the fries soggy.
• Allow the yuca to cool on a rack rather than a plate or hard surface, as this can also make them soggy.
• Don't be afraid to experiment with seasonings.
• Always peel yuca before cooking.
• Yuca fries are best eaten fresh, but leftovers can be reheated in the air fryer.

Dips and sauces to serve with yuca fries

Yuca fries are a delicious and healthy alternative to traditional French fries. They can be quite bland on their own, so serving them with a side dish or sauce can enhance their flavour. Here are some dips and sauces that you can serve with yuca fries:

• Ketchup is a classic sauce that pairs well with the crispy yuca fries. Adding a squeeze of lime juice and some chilli flakes or hot sauce can take the sauce to the next level.
• Sriracha sauce adds spice and enhances the natural flavours of the yuca fries.
• Aioli sauce, a mayonnaise-based sauce flavoured with garlic, lemon, and other herbs and spices, is another popular dip for yuca fries. Experiment with different herbs and spices to create your own unique flavour profile.
• Chimichurri, a sauce made with garlic, herbs, and vinegar, is also commonly served with yuca fries.
• Guacamole is a healthy and tasty option that can be served as a side dish or dip for yuca fries.
• Aji sauce, a Peruvian yellow sauce, is another great choice to pair with yuca fries.
• Spicy mayo or garlic mayo (aioli) are simple yet delicious dips that can be made at home.
• Cilantro lime aioli with a hint of jalapeno is a unique and flavourful option.
• Tartar sauce is a traditional choice that goes well with yuca fries.
• Brazilian Classic Dip: A mix of mayonnaise and ketchup is a popular dip in Brazil, where it is known as a creamy dip with a tang of sweetness.
• Mayo Lime Spice: A combination of mayonnaise, soy sauce, maple syrup, lime, garlic powder, and fresh herbs like dill or chives makes for a refreshing dip.
• Spicy Kick: Mixing sriracha with ketchup or mayonnaise adds a spicy kick to your yuca fries.
• Truffle oil or truffle salt can be used to make gourmet truffle yuca fries.
• Cilantro garlic dipping sauce: A blend of sour cream, cilantro, garlic, lime, and salt makes a delicious and creamy dip.

Storing and reheating yuca fries

Yuca fries are best eaten fresh, but if you have leftovers, you can store them in an airtight container in the fridge for up to four days. To reheat, place them back in the air fryer for a few minutes to crisp them up again. You can also reheat them in the oven or toaster oven at 350°F/180°C for a couple of minutes until warmed through, flipping them over occasionally. Avoid using the microwave, as this will make the fries soggy.

For longer-term storage, you can freeze yuca fries. First, flash-freeze them by spreading them out on a tray (not touching) and freezing until solid. Then, transfer them to a freezer bag or container. They will keep in the freezer for up to three or four months. Reheat them from frozen in the air fryer or oven.

Frequently asked questions