Thinking about giving up gluten? Cassava flour may be what you are looking for to help – What is cassava flour? – It is a type of gluten-free wheat flour that is made by grating and drying the fibrous root of cassava; Some of the main suppliers of cassava flour, call this product “the next generation in grain-free baking” because of its easy-to-use texture, smooth taste and proven benefits of cassava flour. He could also have had difficulties with another popular product made from cassava or cassava: tapioca, which is usually found in stores in the form of small white pearls made from extracted cassava starch. So, what makes this gluten-free flour so great? See the four best benefits of cassava flour below, along with how to use it, how it compares to other flours and how to make your own.
Benefits of Cassava Flour:
1. It Can Be Used Instead of Wheat Flour:
Cassava or cassava flour as it is known in some places is easy to use in recipes instead of traditional grain-based flours or even gluten-free flour blends. One of the best things about using the benefits of cassava flour is its neutrality in taste; It does not have a dry, strong or unknown taste or texture that often comes with the use of some gluten-free flours. Many people find that cassava can be used in recipes without even being detected and that it is practically indistinguishable from its wheat-based counterparts. Its texture is suitable for baking things like brownies, cookies and denser breads, or you can use it in tasty dishes to thicken sauces or form hamburgers / hamburgers. Many people like to bake with cassava flour since it does not have a sour taste or smell that fermented and sprouted grain flours can sometimes carry. If you’re going to bake something like bread or cake and you need a flour that rises well, cassava can be used to replace a portion of the flour in the mixture; For recipes that do not require an increase, cassava can completely replace grain meal.
2. It is not Allergenic (Without Gluten, Without Grains or Nuts):
If you can’t use coconut-based flours or nuts in recipes (like almond flour), cassava is another great gluten-free baking alternative; Some manufacturers even sell high quality gluten-free cassava flour certified by the Gluten Intolerance Group. Because it is totally grain free, the benefits of cassava flour are a good option for more than just those with symptoms of gluten intolerance ; It is also friendly to the palate and can also be consumed by people with sensitive digestive systems or disorders, such as irritable bowel disease or irritable bowel disease; In fact, it is a popular flour alternative for those who follow an autoimmune protocol diet such as the GAPS Diet Plan and Protocol due to its high digestibility.
3. Low in Calories, Fat and Sugar:
Cassava has less than 120 calories for a quarter cup serving, so it is lower in calories than some other gluten-free flours, such as almonds or coconut flour; in general, it has a higher water content, lower fat content and lower caloric density than other flours, such as corn, wheat, banana, almond, coconut, rice and sorghum flour. The benefits of cassava flour are a good choice for people with health problems such as diabetes, high blood pressure or high cholesterol, since it is extremely low in salt / sodium, sugar and fat, as well as completely free of refined carbohydrates and synthetic ingredients Depending on what other ingredients use cassava, it can help you maintain normal blood sugar levels and provide a good source of energy. Similarly, the benefits of cassava flour are rich in carbohydrates and provide a similar amount of carbohydrates like most grain-based flours, which can be useful for maintaining energy levels in people They are active but avoid eating other starches. In fact, because it is so high in carbohydrates. Experts estimate that cassava plants provide the third highest carbohydrate yield per person in many parts of the world (after sugarcane and sugar beets). Its composition is about 60 percent to 65 percent moisture in the water, 20 percent to 31 percent carbohydrates and less than 2 percent protein and fat; In some parts of Africa, it provides up to 30 percent of total daily calories!
“The best way to use cassava flour is to combine it with other complementary foods with high nutrient density to increase the fiber, vitamins and minerals content of the recipes”.
For example, you can increase the amount of fiber in recipes using cassava flour in combination with high-fiber foods such as chia seeds or flax seeds; It can also be used to make pizza doughs or crepes that you can complement with your favorite healthy ingredients, such as raw cheese, tomato sauce, vegetables, fruit or avocado.
4. Economic, Sustainable and Easy to Grow:
Cassava plants are grown in more than 90 countries worldwide and are able to withstand less than optimal environmental growth conditions, which makes them highly sustainable according to research conducted at the International Center for Tropical Agriculture in Colombia; Cassava has been found to absorb carbon at very high rates under high humidity levels, withstand high temperatures and solar radiation, and survive in dry or humid environments. Due to characteristics such as having a “system of fine roots, long leaves, strong sink and photosynthesis of tall leaves,” the benefits of cassava flour help feed millions of people each year who are susceptible to famine and who live in stressful environments. It has been found that shrubs survive even in very poor soils and in conditions of prolonged drought, which helps cassava growers reduce water use and at the same time produce high crop yields. The purchase of cassava flour and other cassava products also helps support producers who depend on the export of cassava to obtain income, provide employment opportunities and serve as reserve food in times of shortage.
Cassava Nutrition Facts:
Cassava ( Manihot esculenta Crantz ) is a type of plant that produces a starchy root crop (often called cassava or cassava root), which is one of the most valuable sources of nutrition for more than 500 million people living in Africa, Asia and Latin America; Compared to many other crops, cassava requires a low amount of energy to produce and produces a large amount of edible crops per plant, making it one of the most valuable stable crops in the world. Almost all parts of the cassava plant can be used in some way. Cassava plants are highly intolerant of stressful environments and can be grown in regions of the world where fresh food is commonly scarce, which is why it is considered a sustainable and important safety crop to prevent hunger; In addition to the starchy roots of cassava bushes, cassava leaves and stems can also be used to prepare food for both humans and animals; some of the ways in which cassava is traditionally used throughout the world include the manufacture of soups, stews and even the feeding of cattle with cassava leaves; the stems are also replanted to help increase fungal growth It is used to make wood for heating and they become various paper products.
A quarter cup serving of cassava flour has approximately:
- 114 calories
- 2 grams of fiber
- less than 1 gram of fat, protein or sugar
- 28 grams of carbohydrates
- about 17 percent of daily vitamin C
In addition, one cup of raw cassava contains approximately:
- 330 calories
- 4 grams of carbohydrates
- 8 grams of protein
- 6 grams of fat
- 7 grams of fiber
- 4 milligrams of vitamin C (71 percent DV)
- 8 milligrams of manganese (40 percent DV)
- 558 milligrams of potassium (16 percent DV)
- 6 micrograms folic acid (14 percent DV)
- 2 milligram of thiamine (12 percent DV)
- 3 milligrams of magnesium (11 percent DV)
- 2 milligrams of copper (10 percent DV)
- 8 milligrams of niacin (9 percent DV)
- 2 milligrams of vitamin B6 (9 percent DV)
- 1milligram riboflavin (6 percent DV)
- 6 milligrams phosphorus (6 percent DV)
- 9 micrograms of vitamin K (5 percent DV)
- 7 milligrams of zinc (5 percent DV)
Although not very rich in fiber, protein, healthy fats or other essential nutrients (other than vitamin C), cassava is low in calories and allows you to enjoy some of your favorite recipes without the use of processed, bleached or flour contain gluten; The benefits of cassava flour are a good source of vitamin C , an important antioxidant related to cancer prevention, eye health and skin health, although the amount of vitamin C that is preserved during the process of Cassava manufacturing. However, all things considered, cassava is exceptionally high in vitamin C compared to many other basic crops (and grains) and a better source of vitamin C than potatoes, yams, brown rice, corn and bananas.
Why Use the Benefits of Cassava Flour Instead of Other Gluten-Free Flours?
It has a fine texture, neutral taste, white color and low fat content compared to almond flour or coconut flour; It is also suitable for people with allergies who cannot consume nuts or coconut and is completely gluten and grain free. Many people describe that the flavor of cassava is similar to that of white potatoes, except that the texture is a bit softer and “buttery.”
How to Add the Benefits of Cassava Flour to Your Recipes?
Although it will not provide ideal results when used in all recipes, the benefits of cassava flour can be used as a substitute in countless recipes for other flours, including wheat flour and all-purpose flour; keep in mind that cassava should be cooked properly to detoxify it before eating it, so never eat it raw. Around the world, it is used in many ways, including as an additive to sweet desserts, replacing potatoes or ground and cooked to form a dry meal known as farofa (used as a condiment, toasted in butter or eaten alone). Always look for products labeled “100 percent cassava (cassava)” that, ideally, only have one ingredient and do not contain fillers or preservatives.
Some of the Ways You Might Want to Use Cassava Flour Include Adding it to Recipes For:
- gluten-free cassava bread
- pizza dough or pasta
- sauces or sauce
- Battered tempura
In most cases, cassava works well when used in the same proportion as wheat flour; However, there are some cases where other flours would be a better option. In yeast-based recipes (like most types of bread, for example), a direct replacement of wheat flour with cassava will probably not work well, since cassava will not increase naturally and produce a spongy result such as yeast and wheat. (which contains gluten); If you don’t mind a denser finished product, you can still make bread with cassava flour, but most people prefer to use it in recipes that don’t need to be lifted.
Here are Some Tips When Working With the Benefits of Cassava Flour:
- Before using the benefits of cassava flour, give it a good whisk to eliminate lumps.
- Try different combinations of flours to see which results you like best, mixing cassava with other gluten-free flours such as rice, oatmeal or coconut flour.
- If you replace other flours with cassava and feel that the finished product lacks moisture and feels too sandy, try using 15 to 20 percent less cassava next time.
- Some suppliers of cassava flour intentionally use young and tender cassava roots instead of more mature roots to reduce the amount of fiber and grit in the flour, so look for these varieties if at first you are not happy with the results.
What is the Correct Way to Make Cassava Flour?
The highest quality cassava flour is the one made in one or two days after harvesting the root; Some cassava flours sit on store shelves for much longer, so it is a good idea to buy them from a trusted seller whenever possible if making your own is not something that appeals to you. If you want to use the freshest cassava flour possible, you can prepare yours at home quite easily and at a very low cost; You need to buy cassava roots from a supplier and have the kitchen requirements on hand, including a grater, food processor, mortar or meat grinder and a clothesline. It is also possible to buy cassava seeds or plants and grow your own roots in your backyard.
Follow These Steps to Make Your Own Product and Access the Benefits of Cassava Flour:
- Buy your roots: Search online to buy freshly harvested mature cassava roots. If you can find them in stores, look for firm roots without bruises or cracks.
- Peel and wash the roots: remove the stem and woody tips from the roots. Peel the root with a hand peeler as you would with potatoes or carrots, then rinse well; It is also recommended to peel the root since the shells naturally contain a very small amount of cyanide; However, it is not an amount high enough to cause a problem and is almost always completely eliminated during manufacturing and heating.
- Grate the roots: Grate the cassava roots in a fine puree, using a portable grater or a food processor.
- Press and dry the roots: place the grated cassava mixture in a clean bag or sack of cheesecloth to remove the water; Obtain the cassava puree as dry as possible and then spread it on a clothesline; Ideally, you can place the shelf in the sun outside, or you can slowly dry the flour in a dehydrator or in the oven at low temperature; If you find that drying in the open air under the sun causes cassava starch to ferment and take a sour, damp smell, then use your oven; If you don’t have access to sunlight (it’s raining or you live in an apartment), this is a good time to dry the cassava inside too.
- Grind and sift the flour: the dried cassava puree is ready when it produces a white crumbly flour; Gently mill / crush the flour into a fine texture with a mortar and crib it to remove lumps or traces of fibrous materials. Once ready, you can use cassava flour in recipes immediately or store it in a cool, dry place for several months. Ideally, use it in about three months to six months.
Comparisons of the Benefits of Cassava Flour With Other Flours:
- The benefits of cassava flour and tapioca flour (also sometimes called tapioca starch) are made from the same plant; however, they come from different parts of the plant; the cassava plant itself is brown with rough skin, while the interior is softer and yellowish white; Tapioca is starch bleached and extracted from cassava root, while cassava flour is more of a “complete food” made from the whole root. In general, extraction is not needed to make cassava flour, as it is grown, peeled, dried and then ground naturally.
- Arrowroot is another starchy food product that is similar to tapioca. It is made of several different root plants, including cassava or cassava root as such, but also other varieties of tropical plants grown in Asia and Africa; Like tapioca and cassava flour, it is rich in starch, gluten free and is often used to thicken recipes. Like tapioca and cassava flour, arrowroot is almost pure carbohydrates, with very little protein or fat.
All-purpose flour is usually made from enriched and bleached wheat. It “lifts on its own” and usually contains baking powder, which makes many baked goods airy, light and ideal. However, it also contains gluten and has very few nutrients available, such as fiber or B vitamins, since these are eliminated during the manufacturing process; The most important reason to avoid multipurpose flour is because of how highly processed and difficult to digest it is; It is one of the main sources of gluten in many people’s diets, which is a common allergen and an inflammatory protein that is often related to intestinal problems and digestive problems, such as leaky gut syndrome.