Recipes · Jamaican · Bread
Bammy
One serving has 413 kcal and 3 g protein, and at least a fifth of a woman's daily need of manganese (49%), vitamin C (44%), copper (27%) and vitamin K (24%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (206 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 160 g Cassava, raw
- 35 g Coconut milk, canned
- 10 g Vegetable oil
- 0.6 g Salt
Method
- Peel and finely grate the cassava.
- Wrap the grated cassava in a clean cloth and squeeze firmly to press out as much liquid as possible.
- Season the dry, crumbly cassava with the salt, then press it firmly into a round mold or ring about 12 cm across.
- Cook in a dry, hot nonstick pan over medium heat for 4-5 minutes a side, pressing down, until set, dry and lightly golden.
- Soak the cooked round briefly in the coconut milk for 1-2 minutes so it absorbs the liquid.
- Fry in the oil for 2 minutes a side until golden and slightly crisp at the edges, then serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 413 kcal | 20% |
| Carbohydrates | 61.9 g | |
| Water | 121 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 2.9 g | 6% |
| Tryptophan | 0.04 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.07 g | |
| Leucine | 0.11 g | |
| Lysine | 0.1 g | |
| Methionine | 0.03 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.08 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.1 g | |
| Histidine | 0.05 g | |
| Fat | 17.9 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 8.3 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 32 mg | 3% |
| Copper | 0.24 mg | 27% |
| Iron | 1.6 mg | 9% |
| Magnesium | 49.7 mg | 16% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 76.8 mg | 11% |
| Potassium | 511 mg | 11% |
| Selenium | 1.1 µg | 2% |
| Sodium | 260 mg | |
| Zinc | 0.74 mg | 9% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 1.6 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.22 mg | 4% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 48.1 µg | 12% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 40.9 mg | 10% |
| Vitamin A | 1.6 µg | 0% |
| Vitamin C | 33.3 mg | 44% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 21.4 µg | 24% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.