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November 26, 2016

Cassava Flour Crepes

By Worker Bee
6 Comments

PrimalThese are the real deal—crepes that are almost identical to regular crepes, with one simple difference: they’re made from gluten-free cassava flour. Stuff these buttery crepes with either sweet or savory fillings, and they’re a delicious treat for breakfast or brunch.

The great thing about cassava flour is that it’s a whole food that can be used to make gluten-free, grain-free, nut-free baked goods. Although cassava flour isn’t a perfect replacement for all-purpose flour, it’s pretty darn close. It’s fun to experiment in the kitchen with cassava flour, but also expensive. A 2-pound bag can set you back around $20.

In this recipe, the experimentation has been done for you, guaranteeing reliably delicious crepes. Before substituting cassava flour for all-purpose flour in other recipes, keep three things in mind:

One: Cassava does not give baked goods a grainy or chewy texture like nut flours, coconut flour or tapioca flour might. However, it does have a heavier texture than all-purpose flour. This makes it harder to achieve light and airy baked goods. It also means that cassava flour isn’t always the best flour for cakes, loaves of bread, or anything you want to rise up. In these cases, blending cassava flour with another type of flour works better.

Two: Cassava flour imparts a slight flavor. It’s pleasant though—a nutty, earthy flavor that’s easy to get use to.

Three: Cassava flour soaks up more liquid than regular flour. If you’re substituting cassava flour for all-purpose flour, plan to add more liquid than usual, or use the same amount of liquid that your recipe calls for and slightly less cassava flour.

Cassava flour is made from the whole cassava (yuca) root, after it’s peeled, dried, and ground. This makes it different from tapioca flour, which is starch that’s extracted from the cassava root. Although cassava flour has a place in a Primal kitchen and can lead to better tasting baked goods, it’s not a miracle food. It’s still just flour. High in carbs and low in fiber and nutrients, it’s not an ingredient for every day.

What you can do, however, is stuff your cassava crepes with ingredients that are nutrient dense, balancing out what’s lacking in cassava flour. Fresh berries, salmon and avocado, scrambled eggs, roasted vegetables and shredded or ground meat are all delicious options.

Servings: 6 crepes

Time in the Kitchen: 25 minutes

Ingredients

Primal

  • 1 cup cassava flour (130 g)
  • ½ teaspoon kosher salt (2.5 ml)
  • 2 eggs, whisked
  • 1 ½ cups water, (350 ml) or 1 cup water and ½ cup milk (dairy, coconut or nut milk)*
  • 2 tablespoons melted unsalted butter (30 g)
  • ½ teaspoon vanilla extract (optional—best with sweet crepes) (2.5 ml)

*Crepes made with only water, instead of milk and water, are slightly lighter in both texture and flavor

Instructions

Primal

In a medium bowl, whisk together cassava flour and salt.

In a second bowl, whisk together eggs, water (or water and milk), butter and vanilla.

Very slowly pour the wet ingredients into the dry, mixing gently until the flour has absorbed all the liquid. The batter should have a texture that is similar to pancake batter.

Heat an 8-inch non-stick skillet with a small pat of butter over medium heat. When the butter melts, pour 1/3 cup batter in the pan, swirling the pan as you pour, so the batter covers the entire pan. Work fast, as the batter cooks very quickly.

Cook the crepe 2 minutes, then use a rubber spatula or pancake turner to lift the edge and flip the crepe over. Cook 1 to 2 minutes more, then lift the crepe from the pan. Fill the crepe with your desired filling, then fold or roll up and enjoy. The crepes are good both warm and at room temperature.

Primal

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6 Comments on "Cassava Flour Crepes"

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Shary
Shary
6 months 28 days ago

$20 for a 2-pound bag of cassava flour? I think I’ll pass.

Elizabeth Resnick
6 months 28 days ago

I have yet to try cassava flour. I rarely make any paleo “treats”…just don’t really feel the need for them. But I’m thinking cassava flour might be good for when I want some type of breading on fish or meat. Just made some breaded chicken tenders using coconut flour that were pretty tasty!

Rick
Rick
6 months 28 days ago

In the book, The Paleo Answer, on page 156, Loren Cordain states that cassava contains high amounts of antinutrients and has a very high glycemic load and therefore has no place in a paleo lifestyle! Is the Primal viewpoint different?

Shary
Shary
6 months 28 days ago

I did some checking on cassava flour after reading this article and found the same thing. I think the reasoning here is that most of us can eat anything as a now-and-then treat. I’m not gluten sensitive so I’d rather just stick with ordinary wheat flour on the rare occasions that I make crepes (80/20 rule).

barry
barry
6 months 25 days ago

True, however the cooking process destroys a large amount of the ant-nutrients. Like Mark stated, it’s really not meant to be a everyday food anyways.

Angie
6 months 24 days ago

I buy my Cassava Flour from the Asia-Africa supermarkets, and it’s not expensive at all. Sure, it’s not organic etc, but it fits our budget and means I get to bake. I pay €3 for half a kilo (1 pound). You might find it labeled as ‘Manioca’ flour or ‘Tapioca flour’ – but don’t confuse the latter for tapioca starch.

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