Cassava Pancake – grain-free, gluten-free, dairy-free, sugar-free

Is cassava flour the perfect wheat flour replacement?

It seems like there is no such thing as a substitute for wheat flour, right?! But wait…

Let me tell you, it might be more about what we are used to. I agree, the temptation is there to enjoy a slice of freshly baked bread with a soft texture and crunchy crust. Still, once I have entered the path of gluten and even mostly grain-free living I noticed the difference in digestion, weight, and overall well-being. Suddenly, the temptation of enjoying foods made with wheat flour loses its irresistibility because I can’t deny the fact that it does affect my health and how I feel right after eating wheat products. 

There are healthier versions of our traditional foods such as a Cassava Pancake…

So what the heck is cassava flour?

Cassava is a woody shrub native to South America and parts of Asia and Africa. Cassava is cultivated for its edible starchy tuberous roots, which is also known as yuca or manioc. You might know tapioca, which is the extracted starch of the cassava root. Cassava flour is basically a flour made of the whole root.

Nutritional Facts

Cassava root is a starchy, high-carbohydrate tuber, which is gluten-free, grain-free, nut-free, and thus approved for Celiac, Paleo, Vegan, Whole30, and safe for those following an Autoimmune Protocol (AIP). 

Raw yuca is an excellent source of vitamin C (71% DV), and a good source of manganese, potassium, magnesium, B vitamins, and it also provides some copper, zinc, calcium, and iron.

Cassava is relatively high in carbohydrates and calories and doesn’t really seem to fit into a low carb diet but due to its lower glycemic index, it doesn’t cause a spike in blood glucose and does even lower the glycemic effect of wheat bread when incorporated into the recipe (1). Compared to wheat flour it offers a cleaner (non-GMO or glyphosate), unrefined, and non-inflammatory option of carbohydrates.

Cassava root also contains a type of starch called resistant starch. It got its name because it resists digestion throughout the small intestines all the way to the large intestines. There it becomes food for beneficial probiotic bacteria, which in turn promote colon health (2, 3, 4) Within the large intestines it ferments into short-chain-fatty-acids (SCFAs) such as butyrate, which provide numerous potential health benefits.

How to use it

Gluten-free flours such as almond and coconut flour are different to bake with. Cassava flour is kind of neutral in flavor and the texture is not grainy or gritty, rather powdery similar to wheat flour.

These qualities and the fact that it can be replaced on a 1:1 basis with wheat flour makes cassava flour a perfect flour for gluten-free, grain-free baking and cooking (great sauce thickener). It is also a great nut-free flour which is important if your children’s school is a nut-free facility. 

So far I haven’t played around with cassava flour a lot but what I have done turned out well. I will keep you posted on more cassava flour recipes.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/28118067
2. https://www.ncbi.nlm.nih.gov/pubmed/12749342
3. https://www.sciencedirect.com/science/article/pii/B9780080885049003093?via%3Dihub
4. https://academic.oup.com/ajcn/article/73/2/415s/4737572

Cassava Pancakes - grain-free, gluten-free, dairy-free, sugar-free

Serves: 6-7

Cooking Time: 15 minutes

Ingredients

• 3 tbsp cassava flour
• 1-2 tbsp almond meal
• 2 eggs (separated and egg whites beaten)
• 1 tsp baking powder
• pinch of salt
• 1/4 cup coconut milk
• optional, vanilla extract, cinnamon or blueberries

Instructions

1

Separate the egg yolks into a medium bowl and in another bowl start beating the egg whites until stiff.

2

Add cassava flour, almond meal, baking powder, salt and coconut milk to the egg yolks and blend until well combined.

3

Add any optional ingredients like vanilla, cinnamon, blueberries, etc.

4

Fold in the egg whites and you are ready to go frying the pancakes.

Notes

That recipe is very forgiving and flexible. If too liquidy add more flour (preferably before the egg whites). If its too thick add more coconut milk. I personally don't feel the need for a sweetener in the batter but feel free to add some honey, or sweetener of your choice. I also have not tried a nut-free version but try replacing the almond meal 1:1 with cassava flour.