Paleo Crêpe with Blueberry Sauce
There is no life without crêpes. I do not use gluten free flour mix which contains rice, corn and soy flour. I had to find a good option to substitute that. After several attempts, I got to the cassava flour. Cow’s milk was not difficult to replace. Cashew milk is a really good choice. Its taste is neutral and does not suppress other flavors.
Cassava – Tapioca Starch and Cassava Flour
Cassava or manioc, yuca, macaxeira, mandioca are the same root vegetable. It is native to South America. Cassava is cultivated in subtropical regions for its edible starchy tuberous root, a major source of carbohydrates. Cassava is the third-largest source of food carbohydrates in the tropics, after rice and maize. Cassava can be cooked in many ways. The root of the sweet variety has a delicate flavor and can replace potatoes. Never eat cassava raw and in large amounts because it’s cyanide content. Have to boil it for 25-30 minutes before consuming.
Substantial quantities are used to extract cassava starch, called tapioca. Tapioca starch (it’s called tapioca flour also) is used as a thickener and it could be base of cakes and snacks. One of the most popular tapioca flour dishes is the Brazilian Pao de Queijo. I make it very often. It is a great snack.
The cassava flour obtained by grating cassava roots, pressing moisture off the obtained grated pulp, and finally drying it. This flour is used in breads, cakes and cookies.
Cassava is a significant source of carbohydrates (CH) and also provides a small amount of fiber, vitamins and minerals. It contains 27 grams CH in 100 gram flour. Cassava is high in resistant starch too. This starch feeds the beneficial bacteria in your gut, which may help reduce inflammation and promote digestive health. But many processing methods reduce cassava’s vitamin, mineral and resistant starch content.
All in all, cassava flour is a very good ingredient of gluten, grain and nut free diets. It is great for making sour and sweet crêpes, snacks, rolls and breads. I use it but only in reasonable portions and not daily.
Prepare cassava properly and eat it in reasonable portions.
Recipes with tapioca flour and cassava flour
Paleo Crêpe with Blueberry Sauce
- 100 gram cassava flour
- 2 large eggs
- 450 ml cashew milk
- 2 tbsp coconut oil melted
- 1 pinch salt
- 450 gram blueberry
- 4 tbsp honey
- 2 tbsp fresh lemon juice
- 200 ml coconut yogurt
- 60 gram 85% pure chocolate melted
- Make the blueberry sauce. Put blueberry, honey and lemon juice with a pinch of salt in a sauce-pan and cook on medium high heat for 10-12 minutes, until thickens. Stir frequently. Blueberries are high in natural pectin, it’s not necessary to use any thickener. Set aside to cool to room temperature.
- Put cassava flour, eggs, cashew milk and 1 tbsp coconut oil with a pinch of salt into a large bowl and mix them very well with hand or stand mixer, until the crêpe batter is homogeneous, silky and not lumpy.
- Let batter rest for 10 minutes.
- Heat a crêpe pan on medium high heat and coat with a bit of coconut oil.
- Scoop one ladle batter (about 100 ml) into the center of the pan and quickly swirl the pan to evenly coat the bottom.
- Cook for 2-3 minutes, until the edges of the crêpe are golden brown.
- Flip the crêpe and cook the other side for 1 minute.
- Repeat the steps until you finish all the batter, cover the pan with a thin layer of coconut oil before every crêpe.
- Spread 1/4 part of each crêpes with 1 ½ tsp coconut yogurt, then 2 tbsp blueberry sauce. Fold the crêpes half then quarter.
- Decorate with melted chocolate on the top. Enjoy!