7 Reasons You Should Add Cassava Flour To Your Diet

Cassava flour offers a wide range of advantages that extend beyond its gluten-free nature. This incredibly versatile flour serves as an excellent ingredient for baking cakes, crafting cookies, preparing pasta, noodles, and even producing alcohol. Derived from the cassava root, a native plant to South America and Mexico, cassava flour surpasses wheat flour in various nutritional aspects. It boasts higher levels of fiber, protein, and essential minerals. Additionally, it serves as a remarkable source of antioxidants, potentially enhancing immunity, and promoting gastrointestinal and ocular well-being. In the following article, we delve into the diverse benefits of cassava flour, explore innovative ways to incorporate it into your diet, and shed light on any potential side effects. Continue reading to unveil the full spectrum of cassava flour's advantages.

What Is Cassava Flour?

Cassava flour is a type of flour made from the starchy root of the cassava plant, scientifically known as Manihot esculenta. Cassava, also called yuca or manioc, is a staple crop in many tropical regions, especially in South America, Africa, and Asia. It is valued for its drought tolerance and ability to thrive in poor soil conditions.

The process of making cassava flour involves peeling, washing, grating, and then drying the cassava root. Once dried, it is ground into a fine powder, resulting in cassava flour.

Cassava flour is a versatile and gluten-free alternative to wheat flour. It is a fundamental ingredient in the cuisines of various cultures and is used in a wide range of recipes, from baking cakes, cookies, and bread to making pasta and noodles. Additionally, cassava flour can be used in the production of alcoholic beverages.

One of the notable features of cassava flour is its nutritional composition. It is naturally rich in fiber, providing a good source of dietary fiber compared to traditional wheat flour. Cassava flour also contains essential minerals such as calcium, potassium, and iron.

Due to its gluten-free nature, cassava flour is a popular choice for individuals with gluten sensitivities or celiac disease. It offers a suitable option for gluten-free baking and cooking, allowing those with dietary restrictions to enjoy a variety of foods.

In recent years, cassava flour has gained popularity in the health and wellness community due to its potential health benefits. It is believed to boost immunity, support gut health, and contribute to eye health due to its antioxidant content.

Cassava flour's versatility, nutritional value, and gluten-free status make it an appealing choice for those looking to diversify their cooking and baking options while accommodating dietary needs.

Nutritional Information

Cassava flour is a nutritionally rich alternative to traditional wheat flour, offering a unique set of nutrients and dietary benefits. Here's a breakdown of the nutritional information for cassava flour per 100 grams:

Calories: Cassava flour is calorie-dense, providing approximately 330 calories per 100 grams.

Carbohydrates: It is primarily composed of carbohydrates, with around 78 grams per 100 grams. This makes it an excellent source of energy.

Dietary Fiber: Cassava flour is relatively high in dietary fiber, containing about 3.7 grams per 100 grams. Dietary fiber supports digestive health and may help regulate blood sugar levels.

Protein: Cassava flour contains a modest amount of protein, roughly 1.4 grams per 100 grams. While not a significant source of protein, it still contributes to overall dietary protein intake.

Fat: Cassava flour is low in fat, with approximately 0.3 grams per 100 grams. It is a suitable choice for those looking to reduce their fat intake.

Vitamins: Cassava flour contains some essential vitamins, including small amounts of vitamin C, thiamine (B1), and folate (B9). Vitamin C acts as an antioxidant, while B vitamins play crucial roles in energy metabolism.

Minerals: Cassava flour is a source of minerals such as calcium, potassium, and iron. These minerals are essential for bone health, electrolyte balance, and oxygen transport in the body.

Antioxidants: Cassava flour contains antioxidants, such as phenolic compounds and carotenoids. These antioxidants help combat oxidative stress and may support overall health.

Gluten-Free: Cassava flour is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.

Resistant Starch: Cassava flour contains resistant starch, a type of starch that resists digestion in the small intestine. Resistant starch acts as a prebiotic, supporting the growth of beneficial gut bacteria.

Potential Health Benefits Of Cassava Flour

# Gluten-Free Alternative

One of the primary benefits of cassava flour is its gluten-free nature. It provides a safe and nutritious alternative to wheat flour for individuals with celiac disease or gluten sensitivities, allowing them to enjoy a variety of baked goods and recipes.

# Dietary Fiber

Cassava flour is a good source of dietary fiber, which supports digestive health. Fiber aids in regular bowel movements, may help prevent constipation, and contributes to a feeling of fullness, potentially aiding in weight management.

# Rich in Resistant Starch

Cassava flour contains resistant starch, a type of starch that resists digestion in the small intestine. Resistant starch acts as a prebiotic, promoting the growth of beneficial gut bacteria. A healthy gut microbiome is associated with improved digestion and overall well-being.

# Nutrient Density

Cassava flour is not only gluten-free but also rich in essential nutrients. It provides minerals like calcium, potassium, and iron, which are crucial for bone health, electrolyte balance, and oxygen transport in the body.

# Antioxidants

Cassava flour contains antioxidants, including phenolic compounds and carotenoids. These antioxidants help combat oxidative stress and reduce the risk of chronic diseases by neutralizing harmful free radicals in the body.

# Energy Source

With its high carbohydrate content, cassava flour is an excellent source of energy. It provides sustained energy levels, making it a suitable option for athletes and individuals with active lifestyles.

# Potential Blood Sugar Regulation

Cassava flour's moderate glycemic index may help regulate blood sugar levels. While it is a carbohydrate-rich food, it may lead to a slower rise in blood glucose compared to high-glycemic index foods, potentially benefiting individuals with diabetes or those looking to manage their blood sugar.

How To Use Cassava Flour In Your Diet

Baking: Cassava flour can be used as a one-to-one substitute for wheat flour in many baking recipes. You can make gluten-free cakes, cookies, muffins, and bread by replacing wheat flour with cassava flour. Experiment with different recipes to find the right balance and consistency.

Thickening Agent: Cassava flour can serve as an excellent thickening agent for soups, stews, and sauces. It provides a smooth texture without lumps and is a suitable alternative to traditional wheat-based thickeners like roux or cornstarch.

Pancakes and Waffles: Prepare gluten-free pancakes and waffles using cassava flour as the primary dry ingredient. Combine it with other gluten-free ingredients like eggs, milk alternatives, and sweeteners for a delicious breakfast treat.

Pizza Crust: Create a gluten-free pizza crust using cassava flour. Mix it with water, yeast, and seasoning to form a dough. Roll it out, add your favorite toppings, and bake until the crust is crispy and golden.

Breading for Fried Foods: Cassava flour can be used as a gluten-free breading for fried foods. Dip vegetables, chicken, or fish into cassava flour before frying for a crispy and gluten-free coating.

Gluten-Free Pasta: Make homemade gluten-free pasta by mixing cassava flour with water and eggs (or egg substitutes) to form a pasta dough. Roll it out, cut it into desired shapes, and cook as you would with traditional pasta.

Cassava Tortillas: Prepare gluten-free tortillas using cassava flour. Mix it with water, oil, and salt to form a pliable dough. Roll it into thin circles and cook on a hot griddle or skillet until they puff up and develop a golden brown color.

Cassava Fries: Create crispy cassava fries by cutting cassava root into thin strips, coating them in cassava flour, and then frying or baking until golden and crisp.

Biscuits and Dumplings: Use cassava flour to make gluten-free biscuits or dumplings to accompany soups, stews, or gravies.

Pies and Crisps: Cassava flour can be used to make gluten-free pie crusts or toppings for fruit crisps. It offers a slightly different texture compared to traditional crusts but is equally delicious.

How To Make Cassava Flour

What You Need

1 kg cassava roots (frozen or fresh, peeled)

How To Prepare

- Set your oven to 170° F.
- Boil the cassava for 15 to 20 minutes, or until it is slightly tender.
- Rinse the cassava in cold water and let it chill for five minutes.
- Grate the cassava and arrange it on a baking sheet.
- Bake for up to 8 hours or until dehydrated.
- Blend the dried shreds in a blender until you have a fine, pale cassava flour.

Popular Recipes

# Cassava Flour Pancakes

Ingredients
1 cup cassava flour
2 tablespoons coconut sugar
1 teaspoon baking powder
1/4 teaspoon salt
2 large eggs
1 cup coconut milk (or any milk of your choice)
2 tablespoons melted coconut oil

Method

- In a bowl, whisk together cassava flour, coconut sugar, baking powder, and salt.
- In another bowl, whisk eggs, coconut milk, and melted coconut oil.
- Pour the wet ingredients into the dry ingredients and mix until well combined.
- Heat a skillet over medium heat and grease it lightly with oil.
- Pour 1/4 cup of the batter onto the skillet for each pancake.
- Cook until bubbles form on the surface, then flip and cook until golden brown.
- Serve with your favorite toppings, such as fresh berries or maple syrup.

# Cassava Flour Pizza Crust

Ingredients

1 1/2 cups cassava flour
2 teaspoons baking powder
1/2 teaspoon salt
2 tablespoons olive oil
2/3 cup warm water

Method

- Preheat your oven to 425°F (220°C).
- In a bowl, mix cassava flour, baking powder, and salt.
- Add olive oil and warm water to the dry ingredients and stir until a dough forms.
- Place the dough on a parchment paper-lined baking sheet and press it into a circle, creating your pizza crust.
- Bake for about 12-15 minutes or until the crust is lightly browned.
- Remove from the oven, add your favorite pizza toppings, and return to the oven for an additional 10-12 minutes, or until toppings are cooked and cheese is melted.

# Cassava Flour Banana Bread

Ingredients

2 ripe bananas, mashed
1/4 cup coconut oil, melted
2 eggs
1/2 cup coconut sugar
1 teaspoon vanilla extract
1 1/2 cups cassava flour
1 teaspoon baking soda
1/2 teaspoon cinnamon
Pinch of salt

Method

- Preheat your oven to 350°F (175°C). Grease a loaf pan.
- In a bowl, combine mashed bananas, melted coconut oil, eggs, coconut sugar, and vanilla extract.
- In another bowl, whisk together cassava flour, baking soda, cinnamon, and salt.
- Add the dry ingredients to the wet ingredients and mix until well combined.
- Pour the batter into the prepared loaf pan.
- Bake for about 45-50 minutes or until a toothpick inserted into the center comes out clean.
- Allow the banana bread to cool before slicing and serving.

# Cassava Flour Tortillas

Ingredients

1 1/2 cups cassava flour
1/2 teaspoon salt
2 tablespoons olive oil
1 cup warm water

Method

- In a bowl, combine cassava flour and salt.
- Add olive oil and warm water, and mix until a dough forms.
- Divide the dough into small balls and roll each ball into a thin tortilla.
- Heat a skillet over medium heat and cook each tortilla for about 1-2 minutes on each side, until lightly browned.
- Serve the cassava flour tortillas with your choice of fillings for tacos or wraps.

# Cassava Flour Chocolate Chip Cookies

Ingredients

1/2 cup cassava flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup coconut oil, melted
1/4 cup coconut sugar
1 egg
1/2 teaspoon vanilla extract
1/2 cup chocolate chips

Method

- Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
- In a bowl, whisk together cassava flour, baking soda, and salt.
- In another bowl, mix melted coconut oil and coconut sugar until well combined.
- Add the egg and vanilla extract to the wet ingredients and stir.
- Gradually add the dry ingredients to the wet ingredients, mixing until a cookie dough forms.
- Stir in the chocolate chips.
- Drop spoonfuls of dough onto the prepared baking sheet.
- Bake for about 10-12 minutes or until the cookies are golden around the edges.
- Allow them to cool on the baking sheet before transferring to a wire rack.