Cassava Flour is a healthy alternative

| September 3, 2016 | Comments (0)

IMG_0268IMG_0284So the fall season is already upon us! Most of the children are back in school, and days will be structured to give us the ability to accomplish the maximum during the now limited daylight hours. The Chicago Moms was approached to sample Cassava Flour by Otto’s Naturals. This gluten- free, grain-free, non-gmo, certified paleo is perfect for all the meal prep that surrounds back-to-school.

The first cool day of the year was this past Wednesday, so I pulled out my Cassava flour to make a seafood gumbo. I was very nervous that it would not make a good roux, but my family discredited that fear immediately. Cassava ( yucca) does have a distinct flavor as it is made with 100% yucca and water but it is a very smooth, delicate, delicious flavor.

Give it a try.

Seafood gumbo:

* 4 tablespoons flour

* 6 tablespoons vegetable oil

* 1 cup onions chopped fine

* 1 cup green pepper chopped fine

* 2 pounds mixed seafood ( oysters, shrimp, crab)

* 2 ½  cups water/stock/both

* 2 tablespoons Cajun or Creole Seasoning; salt and pepper to taste; 2 pinches thyme

*  2 cups cooked rice

* 1 teaspoon filé

Season the seafood well and let sit.

Roux – In a cast iron skillet bring 6 tablespoons oil to a high heat for about 5-10 minutes, stir in Cassava Flour a tablespoon at a time, whisking it constantly until it reaches a rich caramel color. Do not allow the mixture to burn or sit. A medium colored roux is my preference for seafood gumbo.

In a separate skillet cook the onions until they are clear, add the peppers, then add to the roux. Continue stirring 5-10 minutes, then add to a deep soup pot or deeper cast iron skillet suitable for soups/stews. Heat to a boil adding the water. Add the seasoned seafood to the combination stirring often until mixed well and has all boiled for at least 20 minutes. Add the filé.

Makes about 6 servings. Serve over rice with cornbread.

The Chicago Moms was provided one 2 pound bag of Cassava Flour to sample. Images courtesy of The Chicago Moms.

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About Dwana: Dwana authors a few blogs, is a full-time officer of the court and mom to two wonderful young men and two dogs. You can find her rants, advice for healthy living and Chicago tips at: "Healthier, Happier, You!",, & View author profile.

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