Making a Case for Malanga
As a child, Tellïo did not like eating malanga, a root vegetable popularly known as cocoyam or taro. There is a distinct taste to the starchy vegetable. A combination of potatoes and a nutty flavor. When sliced up, a raw malanga sometimes possesses a white coat with black spots similar to that of a Dalmatian dog. Anytime he was served malanga, Tellïo would set it aside. His father praised the root vegetable and included it somehow into his meals. Added to his Haitian bouillon or boiled. He has always enjoyed it.
As an adult, Tellïo has willingly reintroduced the root vegetable to his nutritional plan. This is due to his more developed taste receptors and a better understanding of the health benefits malanga provides. He boils them and adds them to his meals. They add some diversity to his nutritional plan as his focus is to consume more complex carbohydrates than simple starches. Rice, bread, and processed foods fall into this category. Some surprising takeaways are that malanga has the most protein and dietary fiber content among root vegetables. This include yams, sweet potatoes, carrots, and plantains. All parts of this vegetable can be used for something. For example, the leaves and corm (think of it as a storage unit for plant nutrients) contain vitamin C (ascorbic acid) and beta-carotene. Malanga also contains other nutrients and bioactives.
Carbohydrate (resistant starch - aids digestion; slows sugar entry into the blood stream)
Minerals e.g. potassium, zinc, & copper to name a few
Iron - prevents anemia
Folic acid - prevents anemia
Flavonoids - reduce oxidative stress - stabilizes free radicals
Polyphenols - help fight cancer cell growth
Phytochemicals such as tannis & saponins - regulate sugar traffic into the blood stream
Antimicrobial activity - resistance to bacteria, fungi, and viruses
Gluten free
The most impressive feature of malanga is its versatility in food, nutraceutical, and pharmaceutical applications. There is nothing wasted in this plant. It is probably one of the most sustainable plants available today. Sidebar, it does not get enough recognition. Based on science, it has the potential to contribute to the fight against food scarcity and food deserts worldwide. Taro is third behind cassava and yams as the most cultivated root and tuber crops. Despite its unknown origin, it thrives in tropical and subtropical climates. It is cultivated in Africa, China, the Pacific Islands, the West Indies and the Americas.
Taro is utilized in the following applications:
Food - Its mucilage (a gooey substance made from the plant) is used as a fat replacer, gel former, thickener and emulsifier
Food - Used as a gluten free and milk alternative; canned goods, infant formulas, and taro flour
Fermented food: yogurt and alcohol beverages
Desserts - cakes, ice creams, cookies, and frozen taro
Flour & starch are converted into noodles, pasta, macaroni via processing
Nutraceutical - Crude fiber - utilized in micro amounts to reduce LDL cholesterol, insulin and glucose in the blood
Pharmaceutical - polysaccharides (think of a beaded bracelet made of many sugar beads) - use as immunostimulants to improve immunity
There's a lot going on with taro and Tellïo will continue to learn more about the root vegetable. As a warning, cocoyam has a distinct taste and as always consult with your primary physician if it's an appropriate idea to incorporate cocoyam into your dietary regime. Generally, you don't find these items at your favorite markets, so if you're interested in them, it's best to go to an international or farmer market. If all else fails, cocoyams can be ordered online. If you are feeling brave, try malanga. As Always, Stay Strong & Stay Vivid!
Reference
Ferdaus, M. J., Chukwu-Munsen, E., Foguel, A., & da Silva, R. C. (2023). Taro Roots: An Underexploited Root Crop. Nutrients, 15(15), 3337. https://doi.org/10.3390/nu15153337.
Poaquiza-Caiza, K., E. Escobar-Pungaña, J.G. Chávez, D. Montero and F. Bayas-Morejón, 2022. Antioxidant and antimicrobial properties determination of two varieties of malanga: White malanga (Xanthosoma sagittifolium) and purple malanga (Xanthosoma violaceum) cultivated in Ecuador. Asian J. Plant Sci., 21: 700-706.