Although it is not yet well known in Spain, arrowroot can be used in the form of fine flour in many preparations, both as a thickener (in the same way as it is done with cornstarch) and to replace wheat flour in gluten-free recipes.

This root also has various advantages that you cannot miss: it is low in calories, beneficial for the intestinal microbiota and provides numerous healthy nutrients.

What is arrowroot and what is it used for in the kitchen?

Arrowroot is a tuber rich in starchsimilar in appearance to potato, cassava or yam. It is the rhizome of a herbaceous plant called Maranta arundinacea native to tropical areas such as the Caribbean, Indonesia or Sri Lanka, although today it is cultivated in many other regions with a tropical climate.

It is mainly grown to grind it into a fine white powder, called arrowroot flour or starchwhich is used as a thickener in cooking, thanks to the fact that it has no smell and its flavor is neutral. Can also be used as wheat flour substitute or like alternative to cornstarch (fine corn flour) in many recipes, especially baking.

arrowroot flour, good for the microbiota

Arrowroot contains compounds that can act as prebioticssuch as oligosaccharides and resistant starch. These substances feed and promote the growth of beneficial intestinal bacteria that make up the intestinal microbiota, such as lactobacilli and bifidobacteria.

A healthy microbiota helps the proper functioning of the digestive systempromoting intestinal transit and digestive health. Also enhances the function of the immune systemwhich protects us against infections and various diseases.

Other properties of arrowroot

The arrowroot stands out for its starch richness (which represents about 23% of its weight), a complex carbohydrate produced by plants as a means of storing energy.

It is also rich in protein: contains 4.2 grams per 100 grams of food, more than other tubers such as potatoes or yams.

His high folic acid contentessential for the proper neuronal development of the fetus and to avoid malformations, makes it especially interesting for pregnant women.

Arrowroot also provides good amount of minerals such as phosphorus, iron, calcium or potassium.

Furthermore, and in the same way as happens with other tubers, It has the advantage of being gluten freewhich makes it a good alternative to wheat flour for people with celiac disease.

On the other hand, it is low in calories (65 kcal per 100 g), so it can be part of any type of diet and its low glycemic index makes it convenient also for people with diabetes, as it helps maintain stable blood sugar levels.

How to use arrowroot in your recipes

Arrowroot is mainly used in the form of fine flouralthough in its areas of origin the tuber is also consumed cooked, for example fried, boiled or stewed.

Its main use is as a thickener in preparations such as sauces, soups, puddings, jellies… in which it can easily replace cornstarch. In this role, arrowroot’s neutral flavor means it can be used in both sweet and savory recipes. In addition, it has the advantage over cornstarch that can be used in acidic dishes without losing its thickening properties.

1. As a thickener

To use arrowroot flour as a thickeneryou must mix it with a small amount of liquid, whether water, broth or juice, in a container. In general, the equivalent of cornstarch is usually calculated at a rate of 2 teaspoons of arrowroot for each tablespoon of cornstarch.

2. to replace other flours

Arrowroot can also be used as substitute for wheat flour or other types of flour in various recipesespecially pastries or pastries: cakes, cookies…

3. To replace the egg in vegan recipes

Arrowroot can also be used as egg substitute in vegan diets to prepare dessert recipes, such as custard.

To do this, it must be dissolved in water (at a proportion of 2 tablespoons of water for one tablespoon of arrowroot flour to get the amount equivalent to an egg) and heat it until it thickens.

Next, you can put it together with the rest of the ingredients to make the recipe you want.