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Organic Arrowroot
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Organic Arrowroot

Maranta arundinacea

Clinical Encyclopedia

Organic arrowroot is a starchy root vegetable known for its digestibility and gluten-free properties. It is often used as a thickening agent in cooking and is rich in carbohydrates and fiber.

Also known as:
Arrowroot (General)Kudzu (Asia)
Scientific NameMaranta arundinacea
Region of OriginTropical regions of South America and the Caribbean
Popular Comparisons:
Organic Arrowroot VS Baked ArrowrootOrganic Arrowroot VS Burdock RootOrganic Arrowroot VS Baked CassavaOrganic Arrowroot VS Baked Chicory RootOrganic Arrowroot VS Baked Dandelion RootOrganic Arrowroot VS Baked Galangal

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories65 kcal
Water
80%
Fiber3.2g
Total16.3g
Protein
1.3g(8%)
Fats
0.2g(1%)
Carbohydrates
14.8g(91%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C5 mg (6%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.02 mg (2%)
Vitamin b3 (niacin)0.4 mg (3%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Folate15 mcg (4%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium30 mg (2%)
Iron0.6 mg (3%)
Magnesium23 mg (6%)
Phosphorus34 mg (5%)
Potassium420 mg (12%)
Zinc0.3 mg (3%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Promotes digestive health due to its high fiber content, which aids in regular bowel movements and prevents constipation.
✓Provides a good source of energy, making it an excellent food for athletes and those needing quick energy.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Best used in soups, sauces, and puddings as a thickener. Can also be used in baking as a gluten-free alternative.

Smart Selection & Storage

How to Select

Choose arrowroot that is firm and free from blemishes. The powder should be fine and white without any clumps.

How to Store

Store in a cool, dry place in an airtight container to prevent moisture absorption.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Digestive aid, Anti-inflammatory
Main Applications
•Used as a thickening agent in cooking
•Used in gluten-free baking
Bioactive Compounds
Resistant starch

Acts as a prebiotic, promoting gut health.

How to Consume
Powdered form in cooking, Fresh root in dishes
Did you know?

"Arrowroot has been used for centuries as a natural remedy for digestive issues and is favored for its hypoallergenic properties."

Myths vs Realities

MythArrowroot is only for thickening sauces.
RealityWhile it's commonly used for thickening, arrowroot can also be used in baking and as a nutritious addition to various dishes.
MythArrowroot is unhealthy because it is high in carbohydrates.
RealityArrowroot provides complex carbohydrates that are easily digestible and can be beneficial for energy.
MythArrowroot is the same as tapioca.
RealityArrowroot and tapioca are derived from different plants and have distinct nutritional profiles.

Healthy Recipes

Arrowroot and Spinach Smoothie

A refreshing and nutritious smoothie packed with vitamins, featuring organic arrowroot for added thickness and health benefits.

Ingredients
  • 1 cup fresh spinach
  • 1 tablespoon organic arrowroot powder
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon honey
Instructions
  1. 1. Blend spinach, banana, and almond milk until smooth.
  2. 2. Add organic arrowroot powder and honey, then blend again until fully combined.
  3. 3. Serve immediately and enjoy your healthy smoothie.

Arrowroot Vegetable Soup

A hearty and wholesome vegetable soup thickened with organic arrowroot, perfect for a comforting meal.

Ingredients
  • 2 cups mixed vegetables (carrots, peas, and corn)
  • 1 tablespoon organic arrowroot powder
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 cloves garlic, minced
Instructions
  1. 1. Sauté onion and garlic in a pot until translucent.
  2. 2. Add mixed vegetables and vegetable broth; bring to a boil.
  3. 3. Dissolve arrowroot powder in a little water, then stir into the soup and simmer until thickened.

Arrowroot Pancakes

Fluffy and gluten-free pancakes made with organic arrowroot, perfect for a healthy breakfast option.

Ingredients
  • 1 cup organic arrowroot flour
  • 1 cup almond milk
  • 1 tablespoon maple syrup
  • 1 teaspoon baking powder
  • 1 pinch salt
Instructions
  1. 1. Mix all ingredients in a bowl until smooth.
  2. 2. Heat a non-stick skillet and pour in batter to form pancakes.
  3. 3. Cook until bubbles form, then flip and cook until golden brown.

Arrowroot Pudding with Coconut

A creamy and delicious pudding made with organic arrowroot and coconut milk, offering a delightful dessert option.

Ingredients
  • 1/2 cup organic arrowroot powder
  • 2 cups coconut milk
  • 1/4 cup honey
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
Instructions
  1. 1. In a saucepan, combine coconut milk, honey, and salt; heat until warm.
  2. 2. Whisk in arrowroot powder until dissolved and cook until thickened.
  3. 3. Remove from heat, stir in vanilla, and chill before serving.

Arrowroot and Quinoa Salad

A nutritious salad combining quinoa and organic arrowroot, packed with protein and fiber for a filling meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/4 cup organic arrowroot powder
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 2 tablespoons olive oil
Instructions
  1. 1. In a bowl, mix cooked quinoa with diced cucumber and cherry tomatoes.
  2. 2. Dissolve arrowroot powder in a little water and add to the salad.
  3. 3. Drizzle with olive oil, toss well, and serve chilled.

Arrowroot Energy Balls

Nutritious energy balls made with organic arrowroot, perfect for a quick snack or post-workout boost.

Ingredients
  • 1 cup oats
  • 1/4 cup organic arrowroot powder
  • 1/2 cup nut butter
  • 1/4 cup honey
  • 1/4 cup chocolate chips
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Roll the mixture into small balls and place on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Arrowroot Veggie Burgers

Delicious and healthy veggie burgers made with organic arrowroot, perfect for a meatless meal.

Ingredients
  • 1 cup cooked black beans
  • 1/2 cup organic arrowroot powder
  • 1/2 cup breadcrumbs
  • 1/4 cup chopped onions
  • 1 teaspoon cumin
Instructions
  1. 1. Mash black beans in a bowl, then mix in arrowroot powder, breadcrumbs, onions, and cumin.
  2. 2. Form patties and cook on a skillet until browned on both sides.
  3. 3. Serve on whole-grain buns with your favorite toppings.

Arrowroot Fruit Parfait

A colorful and healthy fruit parfait layered with organic arrowroot yogurt, perfect for breakfast or dessert.

Ingredients
  • 1 cup Greek yogurt
  • 2 tablespoons organic arrowroot powder
  • 1 cup mixed berries
  • 1 tablespoon honey
  • Granola for topping
Instructions
  1. 1. Mix Greek yogurt with arrowroot powder and honey until smooth.
  2. 2. Layer yogurt mixture with mixed berries in a glass.
  3. 3. Top with granola and serve immediately.

Arrowroot and Almond Cookies

Crispy and healthy cookies made with organic arrowroot and almond flour, perfect for a guilt-free treat.

Ingredients
  • 1 cup almond flour
  • 1/2 cup organic arrowroot powder
  • 1/4 cup coconut oil
  • 1/4 cup maple syrup
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat oven to 350°F (175°C).
  2. 2. Mix all ingredients in a bowl until a dough forms.
  3. 3. Scoop dough onto a baking sheet and flatten slightly; bake for 10-12 minutes.

Arrowroot and Sweet Potato Mash

A creamy and nutritious mash made with organic arrowroot and sweet potatoes, perfect as a side dish.

Ingredients
  • 2 cups sweet potatoes, peeled and cubed
  • 1/4 cup organic arrowroot powder
  • 1/4 cup almond milk
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then drain.
  2. 2. Mash sweet potatoes with arrowroot powder, almond milk, and olive oil until creamy.
  3. 3. Season with salt and pepper before serving.

Frequently Asked Questions (FAQ)

What is arrowroot used for?

Arrowroot is primarily used as a thickening agent in cooking and baking, especially in gluten-free recipes.

Is arrowroot good for digestion?

Yes, arrowroot is high in fiber, which aids in digestion and promotes regular bowel movements.

Can arrowroot be used in baby food?

Yes, arrowroot is often recommended for infants as it is easy to digest and hypoallergenic.

How do you store arrowroot powder?

Store arrowroot powder in a cool, dry place in an airtight container to maintain its freshness.

Is arrowroot gluten-free?

Yes, arrowroot is naturally gluten-free, making it a great alternative for those with gluten sensitivities.

Can arrowroot be used as a substitute for cornstarch?

Yes, arrowroot can be used as a substitute for cornstarch in recipes, but it may require different ratios.

What are the nutritional benefits of arrowroot?

Arrowroot is low in calories, high in carbohydrates, and provides a good source of potassium and fiber.

Is arrowroot safe for people with allergies?

Arrowroot is generally considered safe for most people, including those with common food allergies.

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Comparisons
Organic Arrowroot vs Apple Organic Arrowroot vs Baked Arrowroot Organic Arrowroot vs Burdock Root
Nutrients
Protein in Organic Arrowroot Calories in Organic Arrowroot Vitamin-c in Organic Arrowroot Magnesium in Organic Arrowroot
Featured Guides
Health Benefits of Organic Arrowroot Healthy Recipes with Organic Arrowroot
Rankings
Roots high in potassium Roots high in fiber Roots low in carbohidratos Roots low in índice glucémico