Garlic Mashed Yuca: A Delicious Prebiotic Recipe

Brain Body Diet Recipe | Garlic Mashed | Sara Gottfried MD

Yuca is a root vegetable grown in subtropical climates, including Mexico and South America. Known also as cassava, yuca is rich in carbohydrates that burn more slowly and serves as an excellent prebiotic for healthy microbiota in the gut. This recipe features both yuca and garlic, prebiotic foods crucial for gut health, as highlighted in Brain Body Diet. A type of fiber, prebiotics encourage the growth of good bacteria in gut, improve mineral absorption, and protect against inflammation and intestinal infections.

I swap yuca in place of grains or hard-to-digest carbs because the high fiber content makes take longer to digest and causes a smaller spike in blood sugar. I also love its bold flavor and how it pairs perfectly with garlic. Definitely recommend this for a classy side or appetizer!

Serves 2 to 6

2 yucas

5 to 6 garlic cloves

2 tablespoons olive oil

Prepare the yuca by peeling it very well, making sure to remove the whole peel and the outer veins. It should be completely white. Quarter it and cut it into chunks.

Add the yuca and garlic to a large pot with boiling water. Make sure the yuca is fully immersed, adding water if needed. Boil for about 30 minutes, until the yuca becomes very tender and starts to flake.

Drain the yuca and garlic, reserving 1 cup of the yuca water. Using an immersion blender or large fork, mash the yuca and garlic while slowly drizzling in the oil. Add 1/2 to 1 cup of the yuca water as you are blending to get the right consistency.