Recipe: Cassava Blueberry Muffins (Paleo)

Breakfast

Jan 05
cassava muffins, cassava flour

In the interest of increasing biodiversity in my microbiome, I have incorporated cassava flour into my diet. These Cassava Blueberry Muffins have a great taste and texture!

Cassava Blueberry Muffins are Gluten and Grain Free

It’s clear that we need to vary our diet as much as possible in order to support important keystone strains of good bacteria. In light of this, I have added the use of cassava flour.

Cassava flour can be substituted for wheat flour in a 1:1 ratio and it holds things together well, even though it has no gluten.

Cassava flour is indigenous to South America and parts of Asia and Africa. The cassava plant, also known as yuca or manioc, has a large root that is a starchy tuber, which is used for the flour.

Although some people use the term cassava and tapioca interchangeably, they are not the same. Tapioca is made when the root is processed by washing and pulping. The wet pulp is then squeezed to extract a starchy liquid. Tapioca flour is the product of this process when the liquid has evaporated.

Cassava flour is simply the whole root, peeled, dried and ground.

Be aware that cassava flour must be processed to remove any naturally occurring cyanide compounds. This is removed by the traditional processes of soaking, cooking and fermenting. Any good cassava flour manufacturer processes their flour in this way.

I trust this brand of cassava flour to process the root properly.

Cassava Flour is Easy to Use

I love the way cassava flour mixes in a recipe and the fact that you can substitute it in a 1:1 ratio for wheat. That means that you can go to traditional recipes and try them with cassava flour.

Of course, you would want to be very careful of the other ingredients in conventional recipes, as they may contain bad vegetable oils and refined sweeteners.

When you are using a new type of flour – especially coconut flour and almond flour – it is best to follow recipes that have already been tried by others.

I would say the same goes for cassava flour. In this case, it would be mostly Paleo folks using this flour so you would know that all the other ingredients follow the Paleo diet and would be good.

Why even bother trying to adapt a conventional recipe when you can use this very good recipe for Cassava Blueberry Muffins!

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Recipe: Cassava Blueberry Muffins (Paleo)

cassava muffins, cassava flour

Savory and Sweet Cassava Blueberry Muffins

  • Author: Dr. Jill
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 15 muffins 1x
Scale

Ingredients

  1. 3 eggs
  2. 3/4 cup organic apple sauce
  3. 1/2 cup coconut milk (where to buy)
  4. 3 Tbsp ghee or butter
  5. 2 tsp vanilla extract
  6. 1/2 cup maple syrup (where to buy)
  7. 1 1/2 cups cassava flour
  8. 2 tsp baking soda
  9. 1 tsp salt
  10. 2 cups blueberries (fresh or frozen)

Instructions

  1. Preheat oven to 325º F
  2. Prepare muffin pans with paper cups
  3. In a food processor add all the wet ingredients together and mix
  4. Add the dry ingredients except the blueberries and combine well
  5. Pour batter into a bowl
  6. Fold in the blueberries
  7. Use a tablespoon to add to paper muffin cups a little over half full
  8. Bake for 30 minutes and check – if too browned, cover with oven safe cover and bake another 5 minutes or until a toothpick comes out clean
  9. Cool on a rack
  10. Refrigerate or freeze

Tip: Use small blueberries as these will hold together in the muffin best.

Equipment

Other recipes using Cassava Flour:

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