The manioc flour or cassava is a feasible option for people who are intolerant to gluten, in addition to being used in a variety of recipes and baking to be an alternative for people with celiac disease.
This tuber, known as cassava, represents the third most important source of calories, being vital in countries such as Asia, Africa and Latin America. In addition, it is a rich source of minerals and vitamins, very easy to digest and widely recommended as an ingredient to add to the diet.
Potassium, phosphorus, iron, magnesium and calcium are among the main minerals present in cassava starch that is later converted into cassava flour. It is also a source of vitamin B and C, with little fat and protein. It is important to note that this food should not be eaten raw as it has toxic substances, which decompose into cyanide and acetone.
How to make cassava flour
The cassava goes through a period of grating and pressing, when it is dried either in the sun or by fire, it is ground to obtain a very fine flour, from which the starch called tapioca is obtained by sedimentation. This is in different forms, either as flour or small pearls of different sizes.
Benefits of cassava or cassava flour to add to our recipes
The manioc flour known for being a food suitable for celiac and gluten sensitivity, it is a food 100% free of gluten
It also has other important benefits:
High energy intake
It is an ideal food for children, adolescents in the growth stage, as it stands out for its energy intake and high content of vitamins and minerals. For this reason, it is recommended to consume it in the morning, to have enough energy to perform daily activities.
It is also an ingredient widely used by people who play sports.
Provides satiety and reduces appetite
It is a source of complex and easily digested carbohydrates, that is, it helps reduce appetite and generate a satiety effect.
Food with a high caloric content
The main virtue of this food is its richness in carbohydrates and its fat content is very low. The manioc flour has a greater calorific power than cassava, to being starch, 100g of tapioca can contribute up to 350 calories, compared to 159 calories.
It is a very digestive food
Cassava flour is much easier to digest than common flour, which is why its consumption is commonly recommended for people with delicate stomach and intestines. These digestive, emollient and astringent properties are widely recognized, being a recommended food for people with certain disorders such as gastritis, heartburn, flatulence, ulcers and indigestion.
Appreciable source of minerals and vitamins
It stands out for having a high content of B vitamins, such as riboflavin (B2) and Niacin (B3). In addition, due to a high content of potassium, calcium, iron and phosphorus.
Cassava flour must be combined with other protein sources
This food must be combined with other foods rich in protein, to avoid that the diet is deficient in this macronutrient. This taking into account that cassava or cassava is a poor food or with a low level of protein.
Risks and contraindications of cassava flour
Undoubtedly, this flour is a food with broad properties and benefits for health, which can be added to daily recipes, especially in the morning. However, it is a food that if consumed in excess can be harmful like any other food.
Excess can be a cause of overweight, since its carbohydrate intake is much higher and it is advisable to consume in moderation. It has been possible to relate it as a supplement in weight loss, but before adding it to the diet for this purpose, prior consultation with a health professional is recommended.
Pregnant women, lactating women or people with diabetes should consult with their doctor when choosing to consume this flour.
Recipe for rolls with cassava flour
With the following recipe you can make a total of 6 to 8 buns:
· Half a teaspoon of salt or a touch more to taste.
· 1 egg.
· 150 g of cassava flour.
· 125 g of rice flour.
· 120 ml of rice milk.
· Two squirts of sunflower oil.
Its preparation is simple:
· Add the milk, a drizzle of oil and salt to a saucepan over high heat. Once it is starting to boil, pour it over the cassava flour and stir with a fork. Oil will be added until it stops being very fluid and takes off from the bowl.
· Let it cool and then mix well by adding the egg.
· The rice flour is added until the dough has a suitable consistency (dry, not sticky).
· Let it bake at a temperature of 180 ° until golden brown.
High-sugar foods include cakes and candies, along with so-called “healthier” choices like muffins and frozen yogurt. Soda, flavored coffee drinks and sweet tea are among the most popular sugar-sweetened beverages.