Everything you need to know about CASSAVA FLOUR | Paleo | Gluten-free | The JOYful Table (2024)

Cassava flour is a paleo, grain-free, gluten-free, vegan and nut-free, baking flour. This flour is made from the root vegetable cassava. I’ve put this guide together about cassava flour as it’s not a well-known flour in our country. It consists of everything you need to know including, what is cassava flour, how it’s made, health benefits, baking and substituting, where to purchase, plus some yummy recipes for you to enjoy.Everything you need to know about CASSAVA FLOUR | Paleo | Gluten-free | The JOYful Table (1)

What is Cassava Flour?

Cassava is a vegetable and the whole tubular root is used to make the flour. Cassava flour has been a staple food around the world for centuries (it’s also known as Yuca in some countries). It's native to South America and is also grown in Africa and Asia. Although often treated as an annual crop, it's a perennial crop grown in tropical regions and is now produced in Queensland (Australia). This flour has a mild flavour, off-white/cream in colour and is slightly lighter in texture than regular wheat flour but is more absorbent. This paleo flour is free from grains, gluten, soy, nuts, additives and fillers. It's a perfect flour for those doing an autoimmune protocol diet, for nut-free baking, anyone with food allergies or intolerances. I purchase my flour from “Three Spades” in Queensland (threespades.com.au).

How is Cassava Flour made?

Cassava is a vegetable and the whole tubular root is peeled, pulped, then dried and milled to create a fine powdery flour. This makes cassava flour a great replacement for wheat flour in both sweet and savoury recipes.

Health Benefits:

Cassava flour is high in potassium and vitamin C, it also contains calcium, vitamin A, folate, magnesium, iron, plus resistant starch, which can improve gut health. This flour is low in fat, low in cholesterol, low in sodium. Additionally, it’s very high in fibre and healthy carbohydrates.

Being high in resistant starch it will feed the good bacteria in our gut. Foods that are high in resistant starch can be very beneficial to the body. Resistant starch can potentially lead to a better metabolism, lowering the risk of diabetes, obesity and also lowering inflammation.

Are Cassava and Tapioca Flours the Same?

No, cassava flour and tapioca flour are not the same but they do come from the same plant. Cassava flour is made from the whole cassava root being dried and ground down. Tapioca flour/starch is produced from the same cassava roots as cassava flour but almost all the fibre and nutrients are removed in a filtering and dewatering step after the roots are peeled and pulped. When all the water has evaporated, a fine tapioca powder is left behind. Aside from soluble carbohydrate, tapioca is almost totally devoid of important nutrients and fibre.

The two flours have different textures and different purposes. Cassava flour resembles regular white flour whereas tapioca flour resembles arrowroot or cornflour/starch. Tapioca is typically used as a thickener.

Baking with Cassava flour, Texture and Taste:

I find when adapting a recipe using one cup of all-purpose wheat flour = 2/3 - 3/4 cup of cassava flour, start with less and see how your recipe adapts, then add more as needed. Cassava flour is slightly lighter (powdery) than traditional flour but is denser, it is more absorbent, so more liquid may also be required. A little experimenting may be necessary depending on the recipe. If you wish to replace coconut flour in a recipe with cassava, 1/2 cup of coconut flour = 1 cup of cassava. When measuring cassava flour: one Australian metric cup equals 165gms.

I find it's a little like coconut flour in the way that it soaks up liquid being such a fibre packed flour. It has the ability to brown and produce a crust when used in baked goods, which often doesn't occur when using gluten-free flours. In some of my recipes, I’ve also combined cassava flour with one or two other paleo/gluten-free, nut or seed flours to create a flour mix that would give me the perfect result for a cake or slice.

Cassava flour has a relatively neutral (slightly earthy) flavour. Both coconut flour and almond meal/flour are great for Paleo baking, but they both have distinct flavours.

I have created several recipes using cassava flour and all my recipes have been triple-tested, so following them you won’t need to do any adjusting that I mentioned above.

Storage:

The shelf-life of cassava flour is typically much longer than other flours. It can be kept for up to two years and possibly longer if stored in an airtight container in a cool, dark location.

Where do I Purchase my Cassava flour from in Australia?

I purchase my flour online directly from an Australian producer, "Three Spades" (threespades.com.au). Three Spades have been very generous to the JOYful Table followers and have given us a 15% discount on their cassava flour, plus free shipping. Use the code JOYFUL15 when purchasing 2 x 2kg bags (4kg or more), add the code when going through the checkout process.

You can also purchase cassava flour from local health food stores or online from iherb.com or Amazon (other good brands are Otto's Naturals and Bob’s Red Mill).

Check out some of my Cassava Flour Recipes below:

(click on the name or photo to go direct to recipe)

Cassava Flour Waffles

Zucchini Fritters with Cassava Flour

Chicken Nuggets

Cassava Flour Pizza Crusts

Chicken and Veg Bites

Carrot Cake with Lemon Cashew Cream

Chocolate Chip Cookies

Carrot Muffins

Keep updated with my new recipes by signing up for my newsletter. Here’s the link Sign up HERE on my website home page, pop your email address in the signup box.

By Susan Joy

Everything you need to know about CASSAVA FLOUR | Paleo | Gluten-free | The JOYful Table (2024)

FAQs

What is everything about cassava flour? ›

Cassava flour is made by grating and drying the fibrous cassava root. It's a great substitute for wheat and other flours. You can use it in any recipe that calls for wheat flour, making baking and cooking gluten-free meals easy. Cassava flour is very rich in carbohydrates.

What does cassava flour do to the body? ›

Cassava Flour Contains Dietary Fiber

Eating a diet rich in dietary fiber will help add bulk to your stools, making digestion a lot easier. Fiber also helps regulate the body's use of sugars. Because of this, a diet high in dietary fiber will often keep you fuller for longer.

Is cassava flour inflammatory? ›

Cassava contains anti-inflammatory properties due to its high vitamin C content. When eaten regularly, cassava's vitamin C content can help lower inflammation by reducing the risk of oxidative stress. It does this by providing antioxidants that can balance out free radicals.

Can diabetics eat cassava flour? ›

One such disease is diabetes. For a long time now, cassava flour is believed to be good for diabetics. However, this is a misconception.

When should you not use cassava flour? ›

It's High in Carbs

Lastly, due to its starchy nature, cassava flour is a high-carb flour which means that it won't work well for individuals following low carb diets like the ketogenic diet.

Can I eat cassava flour everyday? ›

Consuming large amounts of poorly processed cassava flour may lead to cyanide poisoning. Long-term intake of small amounts may also lead to adverse health effects. Yet, both may be prevented by appropriate processing methods.

Who should not take cassava? ›

Allergies to latex: Cassava might cause an allergic reaction in people who are sensitive to latex. Iodine deficiency: Cassava might lower the amount of iodine absorbed by the body. For people who already have low levels of iodine, eating cassava might make this condition worse.

What does cassava do to the brain? ›

Various animal studies on neurotoxicity due to cassava reported decreases in motor coordination and neurotransmitter changes, particularly dopaminergic changes in the brain (Mathangi et al., 1999; Mathangi and Namasivayam, 2000) .

Which is healthier, potato or cassava? ›

However edible varieties of cassava and potatoes grown for consumption are low on toxicity. Cassava is more healthier if you can eat the green leaves which are edible after blanching/boiling and straining and contain useful amounts of amino acids/proteins.

Is cassava flour bad for gut? ›

Because it's totally grain-free, cassava flour is a good choice for more than just those with gluten intolerance symptoms — it's also paleo-friendly and can also be consumed by people with sensitive digestive systems or disorders, such as irritable bowel disease or irritable bowel disease.

Can cassava cause pancreatitis? ›

The intake of cassava has been linked to several diseases including fibrocalculous pancreatic diabetes (tropical calcific pancreatitis).

Does cassava flour cause gas and bloating? ›

NO BLOATING OR GAS

Since it is made from the whole root, it is typically more easily digested than extracted starches like tapioca. Given cassava's lighter consistency and high fiber content, cassava can help to feed good bacteria, reduce inflammation and symptoms of bloating or flatulence.

Is cassava good for the kidneys? ›

Yes, cassava is good for the kidney as it repairs kidney damage and failure. In addition, clinical analysis shows that consuming cassava brings down kidney-harming creatinine levels. However, it may not be an ideal diet option for renal dysfunction since cassava raises urea content.

Does cassava flour affect thyroid? ›

The thiocyanate produced in the body from cyanogenic glucosides in cassava inhibits the uptake of iodine by the thyroid gland and thyroid peroxidase, thereby decreasing the formation of thyroid hormones.

What does cassava do to the body? ›

Cassava contains resistant starch, a type of carbohydrate that is not digested and acts similar to fiber in the body). It can therefore feed the beneficial bacteria in the gut and improve digestion. It can also be ingested to prevent conditions like constipation, gastritis or intestinal cancer.

Is cassava flour the healthiest flour? ›

Although it's not very high in fiber, protein, healthy fats or other essential nutrients (aside from vitamin C), cassava is low in calories and allows you to enjoy some of your favorites recipes without the use of processed, bleached or gluten-containing flours.

Is cassava flour a bad carb? ›

Cassava flour contains a lot of carbohydrates, including maltose and glucose, which can lead to sugar cravings and energy spikes. However, it also contains dietary fiber, which can help to regulate blood sugar levels. In addition, cassava flour is a good source of magnesium, potassium, and vitamin B6.

What is different about cassava flour? ›

Because Cassava flour is gluten-free, it is considered by many to be the most similar gluten-free alternative to wheat flour in terms of taste and texture. This makes it an ideal gluten-free option in baking and cooking. However, cassava flour absorbs a little more liquid than wheat flour.

What is special about cassava? ›

Cassava is a type of root vegetable. It's considered a staple food in many countries thanks to its unique ability to withstand difficult growing conditions and relatively high calorie density. In addition to being versatile, it's a good source of resistant starch and vitamin C.

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