I made an Instagram post with this recipe recently because I really want people to know how great cassava flour is!  About a year and a half ago I was desperate for anything to bake for Casey with.  At that time, he could not have flour or any gluten containing grain, rice, potato, corn or oats.  On top of that, he had not passed a coconut challenge so I had no safe milk for him, he could only have Elecare Jr. elemental formula.  Store bought snacks of any kind led me to endless brick walls and I was so limited for baking.  I began exploring the Paleo diet for myself, and along with research and some recommendations from the wonderful fellow families on the allergy social media groups, I found out about cassava flour. 

It was an absolute life changing experience from the start.  The wonderful people at Otto’s Cassava Flour were beyond helpful and even made sure my batch was packed in the facility that is corn free.  They are hands down one of the best and most helpful customer service companies related to allergies I have ever dealt with.  Along with help from Michelle from Back Porch Paleo (you NEED to check out the Instagram page, her food is stunning!), I felt hopeful.   Another great cassava flour company is XO Baking Company.  Their blends have coconut flour in them as well as cassava flour.  They have wonderful customer service as well and I like their all purpose flour blend very much.

Here’s a quick breakdown on cassava.  Cassava is a root vegetable, a tuber similar to potato and sweet potato.  Tapioca also comes from the cassava plant however cassava flour and tapioca flour/starch are not the same thing.  It provides more fiber and protein than wheat flour and is a great source of prebiotic benefits which is fantastic for gut health.  The one downfall is that it has a high glycemic index, so it is not a great idea for all day carbohydrate substitutes as it can cause high blood sugar spikes, especially those who need to be mindful of their insulin.

Cassava flour is not always a straight one to one substitute for wheat flour although some recipes claim that it is.  I like to stick with the 140 gram per cup equivalent ratio.  If you are unbaked egg free, this might also be a difficult flour to work with because it is gluten free and benefits from eggs being added to the recipe.  It is very absorbent, so be aware of your liquid ratios when experimenting yourself.  I find I need more liquid with cassava flour than even gluten free flour blends.

This cracker recipe is one of the first things I came up with when I started using cassava flour and it was the first time Casey had a cracker.  I make these and my Best Ever Crackers for him weekly.  So quick, easy and versatile with any add ins you like.  They’re super crunchy and I have served them for adult company with antipasto and wine.  Enjoy! 💙

**As always, please check which brands are safe for your needs**

 

Ingredients and Substitutions

  • Cassava flour – This recipe is formulated with cassava flour, so any other flour used will be an adjustment of the liquids.  If you use regular flour, go with the 140 g. per cup substitution, and there still might be a need for more flour.  Cassava flour is very fine, almost like talcum powder, and can go rogue on you so be careful when measuring!  I love Otto’s cassava flour or XO Baking Co. all purpose flour for these crackers.  If using XO, keep in mind it contains coconut flour so additional liquid could be needed as well.

  • Olive oil – I use olive oil in the recipe, but feel free to use another nut or seed oil that is safe for your needs.  I like olive oil for the mild flavor and Felipo Berio is safe for Casey.

  • Seasoning – These crackers are great because like my Best Ever Crackers, they flavor is neutral to start with and leaves it open to your taste buds and needs.  Fresh herbs work great as well as cinnamon in the dough.  It’s really your call.  Casey loves the onion powder/parsley combo dipped in marinara sauce or I leave them plain and he can dip them in peanut butter for his daily dosing.

Author: Katie Martino Lopez

Prep Time: 5 minutes

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Cook Time: 25-30 minutes

Total Time: 35 minutes
Yield: 4 dozen if kept square, 8 dozen if cut on a diagonal

Ingredients

  • 1 c. cassava flour or XO all purpose flour blend
  • ¾ tsp. salt
  • ¼ tsp. onion powder
  • ½ tsp. parsley
  • 1/4  c. olive oil
  • 1/3 c. warm water (may need more)

Method

  1. Preheat the oven to 400 degrees.
  2. Whisk dry ingredients together in a medium bowl.
  3. Mix oil and water and add to the dry ingredients, mixing quickly as the flour is very absorbent and will soak in right where it is poured. More water can be added but wait until the dough is combined.  Remember, you can always add more but can’t take away.
  4. Lightly knead the dough to bring together.
  5. Roll between two silicone mats or sheets of parchment to desired thickness, ¼ or less is recommended.
  6. With a fork, prick the dough all over to allow steam to release during baking. Cut in desired shapes either square or with small cutters.  You can even bake the whole sheet and break into pieces after baking and cooling.
  7. Bake 25-30 minutes or until golden.
  8. Cool completely before storing in an airtight container.

Recipe Notes

  • Crackers will keep for a week or more in an airtight container. If adding any extra seasoning to the surface of the crackers, only do so in the last few minutes of baking as it will burn any earlier.
  • XO Baking mix can be found on Amazon.com, or through their website, xobakingco.com.
  • Otto’s cassava flour can be found in many retail stores or available on their website, ottosnaturals.com.

2 Comments

  1. Rob Pepi

    Do you have any recommendations for children that have sauces or dips that could go with this?

    • Katie Bakes for Casey

      Great question! My kids love pizza, so a little marinara or pizza sauce is great to dip. If hummus is safe for you then that’s a great option because they are sturdy crackers.

Disclaimer

As we all know, reading labels and preparing food when managing allergies is a job within itself with much responsibility. All the brands I use are ones that I have contacted, and Casey has eaten safely. That being said, I must remind…

Please do your own research when deciding which products and foods are safe for the allergies you manage. These are the ones that are safe for our needs but may not be for you. Everyone has different comfort levels with manufacturing and production procedures.

And, as a friendly reminder, always have 2 epinephrine auto injectors on hand!

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