By Amy Hopkins; photograph by James Garaghty
High-fives for healthy flapjacks!
Why use cassava flour?
On the hunt for a naturally gluten-free flour that is nut-free (Hey, allergen sufferers!), grain-free (Hey, Crohnies!) and actually easy to use as a substitute in wheat-flour recipes? Meet cassava flour. Made from the root of the same name (sometimes also known as manioc), Health Riot Cassava Flour is now available countrywide from online stores such as WellnessWarehouse.com and Faithful-To-Nature.co.za. A more well-known flour extract from the same root is tapioca. The difference between the two is that tapioca is essentially a pure starch extraction, while cassava flour contains protein, high amounts of calcium and is a good source of fibre. It is an ideal gluten-free baking substitute as it maintains great texture and crusting (Hi, perfect pastry!), so you can make Ouma’s short-crust pastry recipe gluten-free without any hassle.
Whip up a batch of crepes or flapjacks (see recipe below) and serve with a mix of berries and honey for a sweet treat or salmon and avocado for a savoury option.
What You Need
— 1 cup cassava flour
— 1 tsp baking powder
— 2 large bananas, mashed
— 2 1/2 cups water (or almond milk)
— 1 tsp coconut oil
— 100g blueberries
— 100g raspberries
— Handful of strawberries
— Drizzle of honey
— 1 lime
1/ Place the flour and baking powder in a mixing bowl. Stir in the mashed banana.
2/ Add water or almond milk until it reaches a runny consistency.
3/ Spoon tablespoons of batter into a large frying pan greased with a little coconut oil – the flapjacks should be similar in circumference to a coffee mug.
4/ Cook until golden. Stack up and serve with berries, honey and a squeeze of fresh lime juice.
Note: You can use three extra-large eggs instead of the banana.
Looking for other healthy breakfast ideas? Boost your morning with this hunger-busting oat breakfast bowl. Want to shed some kilos? Sign up to our Lean Body Blitz 12-week fitness and nutrition programme.