grain-free baking 101: cassava flour + banana chocolate chip muffins

grain free baking 101 cassava flour

WHAT IS CASSAVA FLOUR?
Cassava flour is the newest 'it' flour in grain and gluten-free baking. Cassava/Yuca is a root vegetable that is peeled, dried and finely milled into a flour. It has a fine texture which resembles all-purpose flour. One of the great things about cassava flour is that it's nut-free and school-snack friendly. 

HOW DO YOU USE CASSAVA FLOUR? 
This flour can be substituted for all-purpose in an almost 1:1 ratio so it makes grain-free and gluten-free baking fairly simple. The most precise way to substitute for all-purpose flour is by weight (grams) not volume (cups). All-purpose flour weighs 120 grams per cup so aim for that weight when measuring cassava flour which is heavier than all-purpose on a cup-by-cup basis. 

Often cassava flour is confused with tapioca flour because they come from the same root vegetable. Cassava flour is the whole dried root and tapioca flour comes from the extracted starch. These ingredients are not interchangeable in recipes. 

WHAT'S THE NUTRITIONAL LOW-DOWN ON CASSAVA FLOUR? 
Cassava flour is fairly high in carbohydrates at 14 grams per 1/8 cup (15g). This is why it's such a great subsistence food in a lot of cultures but cannot be a subsistence food in our house! 

WHERE CAN I FIND CASSAVA FLOUR?
Up until recently, it wasn't affordable for a Canadian to get their hands on the gold-standard of cassava flour, Otto's Naturals, but now its possible from Flour Confections online and the price is on-par with blanched almond flour. I have had success with cassava flour found in a Carribean food store in Kensington Market as well, it's a fraction of the price but is grittier and has a bit of an odour that Otto's doesn't. 

QUICK LINKS TO PURCHASE CASSAVA FLOUR
Canada: Amazon.ca (Chozi brand) or Flour Confections (Otto's)
United States: Amazon.com
Australia: Pantry Innovations
New Zealand: Food Compass

banana chocolate chip cassava flour muffins

banana chocolate chip cassava flour muffins
yields 24 muffins

1.5 cups cassava flour
1 cup tapioca flour
2 tsp baking powder
1/2 tsp baking soda
1/8 tsp kosher salt
1 cup melted ghee (or grassfed butter/coconut oil)
1/2 cup coconut sugar
2 cups ripe banana, mashed
2 tsp vanilla
6 eggs
3/4 cup chocolate chips (Enjoy Life brand is dairy/gluten free)

Preheat oven to 350F. Prepare two 12 cup muffin tins with muffin liners or silicon liners. 

In a medium bowl, combine cassava flour, tapioca flour, baking powder,salt and baking soda and mix with a whisk. 

In a large bowl, add melted ghee, coconut sugar, banana, vanilla, eggs and combine with a whisk until all ingredients are incorporated. Add half of the dry mixture to the bowl and stir until combined, add remaining dry ingredients and stir until combined. 

Using a heaping 1/4 cup measuring cup, evenly distribute the batter into the muffin liners. Bake for 20 minutes. 

Enjoy fresh for up to 3 days or freeze. 
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