Cassava Naturally Gluten Free & Easy to Use

Cassava is widely used in the Caribbean countries.  Also known as yucca, manioc or casabe.  


Cassava is considered a tuberous root similar to Yams – White and Yellow, Sweet potatoes, Eddoes (Taro). Dasheen, Tannia, Coco.  

Tuberous roots are staple foods in my home continent – South America.  Some of these originated in Central and South America but are today grown in several parts of the world.

What is the biggest benefit of eating Tuberous roots?

Most of them (not all) have a low glyceamic index which means that people who have issues with their blood sugar levels (diabetes) can still enjoy a healthy “potato like” vegetable without the harmful effects of potatoes (linked to inflammation in the body).  For example:  a baked potato has a glyceamic index of 85 while a boiled eddo (taro) has 18.

Not all tuberous roots are equal, and they can be consumed in various ways – boiling, baking, frying or baked goods using a flour format.  Below is cassava soup, casssava mash and cassava pancakes.

Note:  Information in this document specifically refers to the listed tuberous roots, not all root vegetables.

#wheatfree #dairyfree

Tuberous roots can be served as a side to accompany other dishes, added to soups, stews, or baked into desserts or fried as chips.  Cassava naturally gluten free is perfect for those who have a gluten allergen.  It’s also very filling, so you are satisfied after your meal.

In it’s original form, then can be grated then used to create breads, milk, snacking foods and desserts.  They can also be sliced to produce chips which are crisp and tasty.  Additional seasoning can be added but are not usually required because the root itself is very tasty.

Tuberous roots are considered functional foods. They are considered starchy roots and plays an important role in the human diet.  They add variety in addition to offering numerous desirable nutritional and health benefits (International Journal of Food Science Volume 2016, Article ID 3631647).

Eddoes (Taro) is the next rising star.  These cook quickly and easily.  When it’s added to other elements like stews and soups, it absorbs the flavour of it’s base.  Eddoes are packed with nutrients.  This Toronto Star Article highlights several uses and benefits:

Pretty is not the word used to described the natural roots as show below on the right.

 On the left is frozen cassava.  This cookes very well and saves the time to peel and store the roots.  Frozen format of cassava can be found is most regular grocer stores in the frozen section.

Cassava naturally gluten free roots are usually found with other vegetables like onions and sweet potatoes.

#wheatfree #dairyfree

Cassava or Yucca Root is a very versatile, easy to please and a tasty root vegetable.  It can be used to replace white potatoes very easily in soups, stews, mash, hash.

In its flour format it is tasty, and every bakers dream.  It can be used alone or in combination with other gluten and gluten free flours.

While Cassava is grown in several countries around the world, it is Native to South America.

Aside from the root itself and the flour, you will also find cassava starch more popularly known as Tapioca starch.  Tapioca is used as a binder in gluten free baking recipes.  It has several uses including but not limited to baking and as a thickening agent for soups and sauces.

Not to be remised, is cassava chips – yummy and delicious!

Beyond the roots, flour and starch.  Cassava nautrally gluten free is used to produce Cassareep – a dark color sauce which adds flavour and dark colour to native dishes like “oxtail” and “pepperpot”.  

Cassareep can be used as a preservative as well for meats and makes a great marinade especially for slow cooker meats.

Cassava and Cassava Starch (Tapioca) is very popular amongst those avoiding wheat.  These products are used for baking, however by itself, cassava flour is extremely dense and requires a little “know how” to use it in baked goods.  Mixing cassava with another base flour produces great tasting treats!

Cassava naturally gluten free, tasty, and delicious!

Have you checked out our lineup of guilt free pleasures yet?

  Ginger Apricot, Chocolate and Citrus Tigernut


Chocolate Premix

Ingredient list:  Flour Blend (Teff flour, Gluten Free Oat flour, Arrowroot flour, Brown Rice flour, Buckwheat flour, Coconut flour), Raisins, Gluten Free Oat Flakes, Chia seeds, Teff Whole Grain, Ground Flax Seeds, Chocolate Flavour, Vanilla,  Cocoa Powder, Baking Powder, Baking Soda, Salt.

Ginger Apricot Premix

Ingredient list:  Flour Blend (Teff flour, Gluten Free Oat flour, Arrowroot flour, Brown Rice flour, Buckwheat flour, Coconut flour), Gluten Free Oat Flakes, Apricot, Crystallized Ginger, Chia Seeds, Teff Whole Grain, Ground Flax Seeds, Vanilla, Ginger Powder, Baking Powder, Baking Soda, Salt.

Citrus Tigernut Premix

Ingredient list: Flour Blend (Teff flour, Gluten Free Oat flour, Arrowroot flour, Brown Rice flour, Buckwheat flour, Coconut flour), Gluten Free Oat Flakes, Glazed Citrus, Tigernut Slices, Raisins, Chia Seeds, Teff Whole Grain, Ground Flax Seeds, Vanilla, Baking Powder, Baking Soda, Salt, Citric Acid.

Cook book

If you are the DIY type, then grab a copy of the recipe guide with green banana flour chocolate chip cookies  my book She Bakes Gluten Dairy Gum FREE

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