Grain Free Monday – Casava Tortillas – Gluten Free, Dairy Free, Paleo

This recipe for cassava tortillas is simple yet filling.  If you are trying to eat Paleo, gluten free, grain free, and dairy free, it’s a “must have” recipe.  Recently, I’ve been doing my best to cut down on my consumption of grains.  This has allowed me to lean up faster while still eating some healthy carbohydrates.  While this recipe isn’t necessarily low carb, I would still rate it as having moderate amounts of carbs and low calories. I use it on days when I’ve had a heavy workout load and need to refuel my muscles.

Benefits of Cassava

• As in other roots and tubers, cassava too is free from gluten. Gluten-free starch is used in special food preparations for celiac disease patients.
• Young tender cassava (yuca) leaves are a good source of dietary proteins and vitamin K. Vitamin-K has a potential role in bone mass building by promoting osteotrophic activity in the bones. It also has established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in the brain.
• Cassava is a moderate source of some of the valuable B-complex group of vitamins such as folates, thiamin, pyridoxine (vitamin B-6), riboflavin, and pantothenic acid.
• It’s one of the chief sources of some important minerals like zinc, magnesium, copper, iron, and manganese for many inhabitants in the tropical belts. In addition, it has adequate amounts of potassium (271 mg per 100g or 6% of RDA). Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure (source).

How to Make Cassava Tortillas

Find a Cassava flour or order one online.  My top choice at the moment is the Otto’s brand seen below.

It’s not cheap but it should make several batches of cassava tortillas.  I make my recipes in bulk usually and they will last about 6-7 days in an airtight container.  To maintain freshness, I also like to refrigerate them.

Is Cassava Flour the same as Tapioca Flour?

While they both come from the cassava root, tapioca flour is a more process form.  Tapioca flour is the cassava root which is peeled and bleached in to a bright white flour.  While, cassava flour is the root in it’s original form ground into a more natural powder for baking.  It’s also has a light brown appearance since it hasn’t been bleached.

Ingredients

• ¾ cup of  Otto’s Naturals Cassava flour
• ¼ tsp. sea salt
• 2 Tablespoon of MCT oil, Coconut oil or olive oil
• ⅓ c. warm water

Directions

1.) Combine the flour and salt with a whisk.  Next add in your choice of oil and warm water.  Mix well until a dough begins to form.

*It’s normal for the flour to be a little dry.  For more manageable dough try adding in a little bit of warm water, a little at a time, until you find a consistency that’s easy to work with. Don’t overdo the water or you will have a sticky mess!

2.) Knead the dough until it become smooth.

3.) Divide your batter up and create small balls to make 6 servings.

4.) Roll dough out between 2 pieces of parchment paper until thin.  Thicker pieces will take longer to cook and will have an even chewier center.

5.) Heat a non stick skillet over medium heat, add tortilla and cook until you begin to see bubble form (roughly 1- 2 minutes). Then, flip.  Each side of the tortilla should be slightly brown.

6.) Stack them on a plate and cover with a towel to keep them warm.

Personal NOTE: This recipe is using Otto’s brand flour.  I am not sure how it will work with other flours or brands.  If you decided to use tapioca flour as a substitute, you may need to alter the recipe.