Cassave: Bammy
Meet Bammy
Bammy (sometimes spelled bammie) is Jamaica’s beloved cassava flatbread, descended from casabe, the staple bread of the island’s first inhabitants, the Arawak/Taíno people. Their ingenious technique of grating, pressing, and toasting cassava lives on in today’s bammy, which you’ll still find sold by street vendors or beside a plate of fried fish on the north-coast beaches. (Wikipedia)
Why You’ll Love It
- Naturally gluten-free, vegetarian & paleo-friendly – pure cassava, coconut milk, and a drizzle of oil.
- Crisp-outside, tender-inside texture that soaks up sauces like a sponge.
- Only three core ingredients and no yeast or rising time.
- Meal-prep winner – freeze the par-cooked discs, then fry straight from frozen for a three-minute tropical vacation.
Ingredient Spotlight
| Ingredient | Role | Tips |
|---|---|---|
| Fresh cassava (yuca) root | Provides starch & structure | Choose firm, unblemished roots; peel thickly to remove brown skin & pink layer. |
| Coconut milk | Adds moisture & subtle sweetness | Full-fat tastes best; canned or homemade both work. |
| Sea salt & oil | Seasoning + frying medium | Coconut or avocado oil handle high heat well. |
The Traditional Method (Makes 4 mini bammies)
Prep time: 25 min Cook time: 20 min
- Grate & Squeeze
- Peel 2 lb (900 g) cassava. Using the smallest holes of a box grater or food-processor disk, grate finely.
- Wrap the pulp in cheesecloth and twist hard to squeeze out as much liquid as possible. Discard or reserve the starchy liquid for other uses.
- Season the damp “cassava snow” with ½ tsp sea salt.
- Shape & Dry-Toast
- Heat a cast-iron skillet or bami stone over medium.
- Press 1 cup of cassava into an even ½-inch (1.3 cm) disc right in the pan (use a ring mold or do it free-hand).
- Cook 7–8 min each side until the surface looks dry and lightly flecked with gold. This sets the starch so it won’t fall apart later. (That Girl Cooks Healthy)
- Coconut Soak
- Slide the toasted discs into a shallow dish of 1 cup warm coconut milk. Let them luxuriate for 5 min per side; they’ll absorb flavor and soften inside. (The Spruce Eats)
- Fry to Finish
- Heat 3 Tbsp coconut or avocado oil until shimmering.
- Fry each bammy 2–3 min per side, turning once, until deep golden brown and crisp-edged. Drain briefly on a rack or paper.
Serving Ideas
- Classic Jamaican breakfast: Bammy + escovitch fish or ackee & callaloo.
- Plant-based platter: Top with jerk-spiced roasted mushrooms, avocado slices, and a drizzle of lime.
- Island tapas: Cut into wedges and pair with mango salsa or guacamole.
Variations & Tips
- Baked option: After the coconut soak, brush with oil and bake at 425 °F (220 °C) for 10 min per side.
- Cassava flour shortcut: Mix 3 c cassava flour with enough warm water to form a play-dough consistency; proceed from Step 2.
- Make-ahead: Freeze after Step 2. To serve, thaw 5 min, dip in warm coconut milk, then fry or bake.
Nutrition Snapshot* (per 1 mini bammy)
- Calories ≈ 370 Carbs ≈ 78 g Fat ≈ 6 g Protein ≈ 3 g
*Estimates only; actual values vary with cassava size and oil absorption.
Bring the Caribbean Home
One bite of hot, coconut-kissed bammy transports you straight to a Jamaican beach shack. Keep a stash in your freezer, and whenever wanderlust strikes you’ll be just ten minutes from sunshine on a plate. Share your creations with #BammyAtHome – I’d love to see how you top yours!