ANDEAN YUCCA (CASSAVA).

The Andean region is one of the most important centers of crop origin and diversity in the world. A unique feature of the Andean agricultural system is a diverse group of Andean root and tuber crops.
About 17 species of root and tuber crops were domesticated in the Andean highlands, making this the largest known geographical concentration of underground crops.
The steep slopes of the Andes are prone to constant erosion, extreme fluctuation in rainfall and temperature and contain relatively poor soils. Crops grown in this environment were selected for their ability to cope with long periods of drought, freezing temperatures, and high UV irradiation.
The Andean farmers have taken advantage of natural plant adaptations to extreme environments to domesticate a unique cohort of crops, and combine their cultivation with the use of complex irrigation canals, crop rotations, inter-cropping techniques, and soil preservation practices.
Yucca, is a woody shrub that has a starchy tuberous and very fibrous root. It grows in dry rocky soils.
Yucca has a long history of beneficial use. Its extracts have anti-arthritic and anti-inflammatory effects.
The most impressive health benefits of the yucca's root include its ability to boost the immune system, improve healing rates, boost heart health, optimize digestion, reduce cholesterol levels, prevent the development of diabetes, improve cognition, and aid in skin and eye care.
The yucca root is often used to replace potatoes in a wide variety of cultural dishes. It is a healthier alternative to replace the potato. It is full of dietary fiber that stimulate peristaltic motion in the bowels and keep a regular elimination of feces. Its high content of fiber also helps to reduce bloating, cramping and excessive flatulence.
Yucca has a high level of vitamin C, far more than the other edible roots. Vitamin C is the first line of defense for the immune system, stimulating the production and activity oh white blood cells. Vitamin C also acts as am antioxidant, preventing free radicals from damaging the internal organs and causing cell mutations. Vitamin c is also a key component in the production of collagen for all the blood vessels, cells, tissues, and muscles.
The high level of potassium and folate, both of which are known to stimulate blood flow in the brain and increase cognitive abilities, make the yucca's root a brain food. Stimulating pathways in the brain and increasing blood flow is good for combating cognitive disorders and keeping the body sharp well into the old age.
The crispier, creamier cousin to french fried potatoes, "fried yucca" is a side dish and snack food found all over Peru. It is served with a cheese sauce.

FRIED YUCA WITH CHEESE SAUCE (HUANCAINA).
The first step is using fresh yucca roots, trim ends and cut crosswise into 3-inch pieces, then peel. removing waxy brown skin and pinkish layer underneath. Cover the pieces with cold salted water in a pot. Par-boiling the cut-baton root, just like with potatoes, then reduce heat and simmer until yucca is tender when pierced with a wooden skewer, 15 to 20 minutes. It breaks down the tough cell structure of the root, which is even stronger than that of the potato. It also causes the surfaces and edges of the root to fray, increasing surface area and maximizing crunch factor.
When peeling and cutting the root, try to work faster because it will quickly discolor when exposed to oxygen. Peel one at a time, cut ut, and submerge the pieces underwater immediately. Once the yuca is boiled and softened, you can refrigerate for up to 3 days before frying it, or freeze it indefinitely.
Transfer yucca with a slotted spoon to several layers of paper towels to drain, then cool 5 minutes.
Heat about 1 1/2 inches oil in a 4-to-5 quart heavy pot over moderate heat until it register 350 degrees F on the thermometer.
Fry the cut-baton yucca, turning occasionally, until golden, 3 to 5 minutes. Transfer with a slotted spoon to paper towels to drain. Sprinkle the batons with salt and serve with cheese sauce aside.
Cheese sauce (Huancaina ) : 1/2 lb feta cheese broken into small pieces; 1/2 cup half-and-half; 1 1/2 tablespoons bottled aji amarillo (peruvian yellow hot sauce) puree; 1 garlic clove, peeled and smashed; 1/4 teaspoon black pepper.
Put all the ingredients in a food processor or blender until smooth. Put it aside. Sauce will be very thick. If thinner sauce is preferable, thin it with additional half-and-half cream. Stir before serving.

THE ANDEAN ZAPALLO.

The Andean zapallo, also known as 'cucurbita' is a genus of herbaceous vines in the gourd family, Cucurbitaceae, which originated in the Southern Andes.  Together with lupins and quinoa, these crops constituted the basis of a diverse Andean diet since the time of pre-Incas cultures. Several kinds of domesticated zapallo grown worldwide for their edible fruit are Andean in origin, variously known as squash, pumpkin, or gourd depending on species, variety and seeds.
Zapallo have been used in the Andes as folk remedy to treat intestinal worms and urinary ailments.
The health benefits of the Andean zapallo are numerous: it prevents cancer, improves cardiovascular health, benefits the prostate, improves the condition of the skin, is a natural anti-inflammatory, etc.
The bright orange color that the fruit possesses is owed to the high amount of carotenoids present in them. Carotenoids assist in staving off the free radicals in the body and help in preventing premature aging, cardiovascular diseases and other infections. They are also high in Lutein and Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.
Zapallo is a perfect food if you want to reduce weight. The nutrients belonging to the fruit cause the body to better absorb glucose and carbohydrates, which also allow the fats to be processed properly.
If you find yourself on a diet the zapallo is an ideal meal. It is formed by 90% of water, which means that it is a food with few calories and that helps hydration.

Locro is a hearty stew from the Andes, commonly found in Andean restaurants. The dish has variations from all over South America, but this quick version is the easier one for starters.
Ingredients: 1 tbsp oil, 1 onion finely chopped, 1 garlic clove finely chopped, 1 tbsp amarillo chilli paste, 1/2 tsp dried oregano, 3 cups of zapallo, peeled and cut into 2.5 cm cubes, 1 cup of potatoes peeled and cubed, 1 cup of vegetable stock, 1/2 cup cream, 1/2 cup feta cheese broken, salt and freshly ground black pepper, flat-leaf parsley, chopped.
Preparation: Heat the oil in a large saucepan or casserole over low heat. Add the onion and saute for about 10 minutes, until soft, then add the garlic, chili paste and oregano and stir for a further 2-3 minutes, until the garlic has softened slightly and everything is combined.
Add the zapallo, and potatoes, cover with the vegetable stock and bring to the boil, then reduce the heat cover and simmer for 15 minutes, until the zapallo and potato are just tender and the liquid has reduced a little. Add the cream and stir to combine. Cook for a further 1-2 minutes, uncovered, to heat through. Season with salt and pepper.
Serve in shallow bowls with feta on the side, sprinkled with a little chopped parsley.