Health hack: how to make nutrient-rich cassava flour for a wholesome diet

Cassava flour is a gluten-free, grain-free flour made from ground cassava root. It is a popular alternative to wheat flour in many recipes and is particularly beneficial for those with gluten sensitivities or celiac disease. Making homemade cassava flour is a straightforward process that requires minimal ingredients and equipment. This guide will provide a step-by-step walkthrough of how to make your own cassava flour at home.

Ingredients

• 1 pound fresh cassava root, peeled and cut into chunks

Equipment

• Blender or food processor
• Measuring cups and spoons
• Cheesecloth or a fine-mesh sieve
• Baking sheet
• Oven

Instructions

1. Prepare the Cassava Root: Peel and cut the cassava root into manageable chunks. Remove any woody or fibrous parts.

2. Blend the Cassava: Place the cassava chunks in a blender or food processor and blend until a fine powder forms. If the flour is too coarse, continue blending until it reaches the desired consistency.

3. Extract the Starch: Line a fine-mesh sieve or cheesecloth over a large bowl. Pour the blended cassava flour onto the sieve and rinse it thoroughly with cold water. The starch from the cassava will separate from the fiber and pass through the sieve.

4. Separate the Starch and Fiber: Allow the starch water to settle for a few minutes. The starch will sink to the bottom, while the fiber will remain suspended in the water. Carefully pour off the water, leaving the starch behind.

5. Dry the Starch: Spread the extracted starch evenly onto a baking sheet lined with parchment paper. Place the baking sheet in a preheated oven at 120°F (49°C) for 6-8 hours, or until the starch is completely dry and crumbly.

6. Grind the Dried Starch: Once the starch is dry, use a blender or food processor to grind it into a fine powder. This is your homemade cassava flour.

7. Store the Cassava Flour: Store the cassava flour in an airtight container at room temperature for up to 3 months.

Benefits of Homemade Cassava Flour

• Gluten-Free: Cassava flour is naturally gluten-free, making it a suitable option for those with gluten sensitivities or celiac disease.
• Grain-Free: It is also grain-free, making it a great choice for those following a paleo or grain-free diet.
• High in Resistant Starch: Cassava flour is a good source of resistant starch, a type of fiber that has been shown to have various health benefits, including improved blood sugar control and gut health.
• Versatile: Cassava flour can be used in a wide variety of recipes, including baked goods, pancakes, and sauces.

Tips for Making Cassava Flour

• Use fresh cassava root: Fresh cassava root will produce the best quality flour.
• Peel the cassava root thoroughly: Remove all the brown skin from the cassava root to prevent bitterness in the flour.
• Rinse the starch thoroughly: This will help remove any impurities or bitterness from the flour.
• Dry the starch completely: Ensure that the starch is completely dry before grinding it into flour to prevent mold growth.
• Store the flour properly: Keep the cassava flour in an airtight container at room temperature to maintain its freshness.

Cassava Flour Substitutions

In recipes that call for wheat flour, you can substitute cassava flour in a 1:1 ratio. However, keep in mind that cassava flour absorbs more liquid than wheat flour, so you may need to adjust the amount of liquid in your recipes accordingly.

What You Need to Learn

1. Can I use frozen cassava root to make cassava flour?

Yes, you can use frozen cassava root, but it is important to thaw it completely before peeling and cutting it.

2. How long does homemade cassava flour last?

Homemade cassava flour can last up to 3 months when stored in an airtight container at room temperature.

3. Can I make cassava flour in a dehydrator?

Yes, you can use a dehydrator to dry the starch. Spread the starch evenly on the dehydrator trays and dry at 120°F (49°C) for 6-8 hours, or until completely dry.