6 Benefits of puba flour – How to make and recipes!

See what are the benefits of puba flour, what it is for your body, how to make your own and enjoy in some recipes.

Puba or carimã, as it is also known, is a popular Brazilian food in the north and northeast region that is the result of the natural fermentation of cassava.

Although you can buy this flour on the market, which was produced in factories, it can also be made at home. Puba preparation methods vary depending on your location.

The manufacture of Puba is based on the ancient knowledge of several Brazilian indigenous tribes. However, traditional methods of preparation have changed somewhat over time.

As well as its raw material, cassava, and all types of cassava flour, puba flour has some health benefits and is therefore gaining more and more popularity. But first, do you know what puba flour is?

Index of this article:

What is puba flour

Pubagem is the natural submerged fermentation of fresh cassava roots to produce puba, which is a flour or carimã.

To prepare the tub, both the cassava roots and the peel are dipped directly in water or placed in a bag kept in running water at room temperature for a period of 3 to 7 days.

This procedure serves to soften the cassava and start making the skin softer.

After this period, the softened roots are removed from the water and strained to remove the fibrous materials and the cassava is then washed, sieved and left to rest to extract the water.

The dough is placed in a cloth bag and the excess water is removed by compression, thus producing the tub (50% humidity).

However, the roots can be left in the sun or in ovens to produce dry puba flour, with a moisture content of approximately 13%.

The wet or dry puba can be used in the production of cakes, cookies and several other typical recipes, such as couscous, manioc paste porridge, for example.

Nutritional values ​​of puba flour

See now the nutritional information for 100 grams of puba flour.

Benefits of puba flour

Puba flour is a natural and gluten-free product. As you can see above, it contains several minerals that are very important for health, as well as containing proteins. See what it is for and some benefits of puba flour:

1. Help with exercise and physical activity

Due to its large amount of carbohydrate, puba flour can provide fast energy. It is also rich in phosphorus and therefore helps to combat fatigue and tiredness.

In addition, it is also rich in calcium, which improves bone health. By combining all these 3 benefits, it becomes a very good food for people who practice physical activity.

2. Prevents cramps

As seen earlier, puba flour is a potassium- rich food that offers several health benefits . For example, the mineral helps prevent cramps and promotes muscle contraction.

Muscle cramps are sudden, uncontrolled muscle contractions that can occur when blood potassium levels are low in the blood.

3. Helps fight bad cholesterol (LDL)

Cassava also contains plant-based chemicals that are known as steroidal saponins. When consumed, saponin binds to cholesterol and prevents its absorption in the intestine.

Although several studies have shown that this can lower blood cholesterol levels, the results have been variable.

4. Prevents anemia

Since puba flour contains iron, it helps prevent anemia. If you want to consume this food to prevent anemia, nutritionists recommend that it should be consumed in your meals along with dark green vegetables and proteins to enhance its effect.

5. Improves mood

One of the benefits of puba flour is to improve your mood. This is because it contains a substance called tryptophan, which helps in the production of serotonin, a hormone that is known as “the wellness hormone”.

6. Helps you relax and control your blood pressure

Puba flour is rich in magnesium. In turn, the mechanisms of the antihypertensive effects of this mineral have already been confirmed by studies.

Puba flour is fattening?

As you can see, puba flour is rich in carbohydrates, and although this is a plus point because it provides fast energy, it can also put on weight when consumed in excess.

Because it is rich in carbohydrates and low in fiber, it does not generate as much satiety during the meal. This can cause you to consume more calories than you need without realizing it.

On the other hand, its glycemic index is medium (61) and it does not contain gluten.

How to make puba flour at home

If you want to consume puba flour but can’t find it or just want to learn how to make yours at home, see how to do it below!

This process is simple, but time consuming, because you will need to reserve the cassava roots for several days until they have the right consistency.

Ingredients:

• 1 kg of cassava;

Peel 1 kg of cassava and cut into medium pieces about 8 centimeters.

Then place the manioc pieces in a bowl and cover them completely. Cover the cassava in the bowl with water, cover it with a cloth and set aside in a dark, dry place.

So let it sit for about 7 to 10 days to ferment. During those days, there is no need to change the water.

At the end of the days, drain the water and with your hands, cut the cassava as if it were crumbling. Cassava should be quite soft.

If they are still with the hard center, remove the hard filament present in the center and grind them in a processor.

Then, place the crumbled cassava on a very clean cloth and arrange it in a colander so that its liquid drains for about 12 hours. At the end of 12 o’clock, with the cassava still on the cloth, twist it to obtain a dry mass.

Finally, transfer the cassava dough to a clean, dry cloth and allow it to rest overnight, preferably overnight. Now you have your puba flour.

Recipes with puba flour

Puba flour is widely used, for example, to make cakes, cookies, flour, couscous and even pudding. Now see some recipes with puba flour!

1. Puba cake with coconut milk

Ingredients:

• 4 cups of puba flour;
• 250 g of butter or margarine;
• 1 package of grated coconut (50 g);
• 2 tablespoons of yeast for cake;
• 2 cups of milk;
• 1 can of condensed milk;
• 1 small glass of coconut milk;
• 2 cups of sugar;
• 4 eggs.

Preparation mode:

Place the puba flour in a bowl and mix with 1 cup of milk and coconut milk. So, book.

Then, place the margarine or butter in another large bowl and mix with the sugar until it becomes a homogeneous mass and go on placing the eggs one by one and mixing. Gradually add the mixture with the puba and mix well, preferably using an electric mixer.

Add the condensed milk, the rest of the milk and the grated coconut, again, mix well or beat with an electric mixer so that the dough does not stick into balls due to the puba.

Finally, add the yeast and stir lightly without the mixer. Put the dough in a greased form and take it to bake in an oven preheated to 230º for 40 minutes or until the cake is golden and you stick a fork and it comes out clean.

2. Puba flour biscuit (gluten free)

Ingredients:

• 170 grams of puba flour;
• 2 eggs;
• 1 tablespoon of softened butter;
• 4 tablespoons of grated coconut;
• 100 grams of sugar;
• 1 pinch of salt;
• 1 teaspoon of cinnamon or instant coffee (optional).

Preparation mode:

Start by beating the eggs with the sugar until you get a foamy mixture and then add the butter and mix.

Then, add all the remaining ingredients and mix well. Remember that if you want an additional flavor, you can add cinnamon or instant coffee. Let the dough rest in the refrigerator for 10 minutes.

After 10 minutes, remove the dough from the refrigerator, form small balls and flatten them. Then, place the balls in a greased form or carpet and silicone and bake in the oven preheated to 180º for 20 minutes or until golden brown.

3. Puba pancake

Ingredients:

• 500 grams of puba flour;
• 100 ml of coconut milk;
• 6 egg yolks;
• 100 g of butter;
• 300 ml of water;
• 10 g of salt.

Preparation mode:

Place a saucepan over medium heat and melt the butter. When the butter is already melted, mix with the water and coconut milk.

Then add the salt and egg yolks, mixing well until a homogeneous mass is obtained. If necessary, mix this mixture in a blender.

Then, heat a frying pan and add a little margarine so that the pancakes do not stick to the pan. Pour a circular dough shell and prepare as if it were a traditional pancake.