Cassava, raw

Cassava, also called yuca, is a starchy root vegetable that must be cooked before eating since it is inedible raw; peeled and boiled, it turns tender and slightly waxy, similar to a potato but denser and a touch sweeter. It's a staple in Latin American, African, and Southeast Asian cooking, where it's boiled and mashed, fried into crispy yuca fries, or used to make tapioca pearls and cassava flour for gluten-free baking. Its mild flavor takes well to garlic, lime, and salt, or a simple frying oil that crisps the exterior while keeping the inside soft.

Choose firm, unblemished roots without soft spots or a moldy smell, and keep in mind that fresh cassava spoils quickly, often within a few days, so refrigerate it in a plastic bag or peel and freeze it if it won't be used right away. Raw cassava is 160 calories per 100 g with 38.1 g of carbohydrate, so it works as a filling, starchy side in place of rice or potatoes. It also brings 23% DV vitamin C per 100 g, a level worth noting since root vegetables aren't usually thought of as a vitamin C source, alongside very low sodium at just 14 mg per 100 g.