Cassava Flour *Sourdough* Waffles-- reduce phytic acid and increase nutrition, learn how to make grain-free sourdough recipes: delicious and better for you, plus SUCH an easy method!

–Cassava Flour *Sourdough* Waffles– {grain-free} Reduce phytic acid and increase nutrition with sourdough!, learn how to make grain-free/Paleo sourdough with other recipes too!

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

I may receive a commission if you purchase through links in this post.

Most of us don’t think about antinutrients when we think about cassava root and cassava flour. However, cassava has a high percentage of phytic acid.

Phytic acid is a storage form of phosphorus which is found in nuts, seeds, roots and tubers. It has the potential to bind calcium, zinc, iron and other minerals, making them less available for absorption. That’s why it’s considered an antinutrient (read: “anti-nutrition” because it interferes with the absorption of nutrients).

Phytic acid also decreases the body’s production of digestive enzymes like pepsin. So for those of us adhering to a grain-free diet to help our guts heal, phytic acid really affects our digestion in a negative way. (source)

Fermentation is used in many traditional cultures to reduce phytic acid, yielding a much more nutritious food. Many of us use cassava flour liberally without this awareness. For how often my family eats cassava flour, which is daily, I’ve started to ferment.

I tried creating a room temperature sourdough starter, but cassava isn’t a grain; and it didn’t work. I figured out a different method that works well. It’s easy, too.

Cassava flour ferments well in the fridge when made into a batter that contains probiotics. The general principle is to mix sour raw milk (or sauerkraut juice at room temperature, which I discuss more below as a dairy-free option) into a batter or dough recipe and then to let the batter sit in the fridge for 3-5 days. The probiotics in the sour milk or sauerkraut juice predigest the antinutrients in the cassava. You end up with a deliciously sour dough. I use this method weekly with my grain-free waffle batter. I keep the batter in a mason jar. Once it’s fermented, the batter provides an easy breakfast each morning.

You can also use this method when making any recipe that already contains a liquid like milk or water, by subbing in some soured raw milk or kraut juice. You don’t taste the flavor of sauerkraut or sour milk, but the probiotics do their handiwork in the safety of cold refrigeration, which prevents mold from developing.

(See a few more recipe examples [how to convert them to sourdough] at the bottom of this post.)

If your batter separates at all while sitting in the fridge, just give it a little stir before pouring and baking. You’ll see lots of new air pockets throughout the batter, a testimony to the fermentation that’s been occurring.

In conclusion, the best way to neutralize phytates is through fermentation! And that’s what sourdough is and does: it’s the most effective means of reducing antinutrients. Because of sourdough I haven’t needed to reduce my consumption of cassava. My body LOVES this complex carbohydrate and the resistant starch it provides.

And I love the method used in this recipe because it’s uncomplicated and requires no new cooking tools. Just stick it in the fridge, and the probiotics do the work for you.

 

Cassava Flour *Sourdough* Waffles-- reduce phytic acid and increase nutrition, learn how to make grain-free sourdough recipes: delicious and better for you, plus SUCH an easy method!

The recipe below uses parmesan cheese. Most eaters will not notice the cheesy flavor unless you point it out. The parmesan creates an incredible texture internally and externally. I make my dairy-free daughter’s waffles without this ingredient. I often add in a smashed fruit or cooked, smashed veggie to hers instead, like pumpkin or banana or frozen cauliflower rice.

Dairy-free Sourdough using Sauerkraut Juice

Fermentation with sour raw milk works well in the refrigerator. But with sauerkraut juice it is better to ferment the batter at room temperature, in which case I wait to add the eggs and baking soda until ready to bake. This bread recipe uses this method.

 

Sourdough Cassava Flour Waffles
Prep Time
15 mins
Total Time
15 mins
 
Servings: 8 servings
Author: Megan
Ingredients
  • 1-1/4 cups Otto's cassava flour see link below in Recipe notes
  • 4 eggs pasture-raised preferred
  • 1 cup sour raw milk or 3/4 cup water + 1/4 cup sauerkraut juice
  • 1 cup Parmesan cheese grated (or other hard, aged cheese such as Romano, Pecorino or Asiago)
  • 1/3 cup animal fat melted and cooled slightly: lard, duck fat, butter, ghee (or use avocado oil if preferred)
  • 1/2 teaspoon baking soda, sifted
  • 1/2 teaspoon sea salt
Instructions
  1. In a medium-large bowl whisk together the dry ingredients: cassava flour, baking soda, sea salt. Set aside.
  2. In a blender or medium-size bowl puree/whisk together the wet ingredients: eggs, sour milk, melted fat. (*See Recipe notes below for the water + kraut juice combination option.)
  3. Pour the wet into the dry and fold together. Add the parmesan and mix completely.
  4. Store in the fridge, as batter, in a quart-size canning jar, for the week and bake as needed. Store for a minimum of 24 hours to sour the dough, to reduce phytic acid. Store longer for a stronger sourdough flavor and greater reduction of anti-nutrients, about 3-5 days.
  5. To bake, heat waffle iron and use about 1/2-3/4 cup batter per waffle until you figure out if it's the right amount for your size waffle iron, without causing overflow of batter. (See Recipe notes for the kind of waffle iron I use.)
Recipe Notes

You can order Otto's Cassava Flour here.

Here's the waffle iron I love. I bought one for myself, and one for my mom for her birthday! It has a ceramic non-stick coating.

DAIRY-FREE RECIPE VARIATION (water + kraut juice combination)

  • For this variation, wait to add the eggs and baking soda. Assemble the recipe otherwise in exactly the same way, using kraut juice + water instead of the sour milk. (And omit the parmesan cheese, subbing in cauliflower rice, pureed pumpkin, or smashed banana.) Allow the batter to sit out covered at warm room temperature about 24 hours, preferably in a medium-size mixing bowl. Before cooking the waffles beat the eggs together in a small bowl. Dissolve the baking soda in 1 Tablespoon water. Add both the eggs and the baking soda to the batter and stir together well. Bake waffles.

Side note~ you can see here that I use plenty of butter! πŸ˜‰ I also top my waffles with fresh herbs, chevre and local honey. I love getting delicious leafy greens in at breakfast in the form of herbs and having the honey infused with herbal flavor!

Cassava Flour *Sourdough* Waffles-- reduce phytic acid and increase nutrition, learn how to make grain-free sourdough recipes: delicious and better for you, plus SUCH an easy method!

Additional Recipes Converted to Sourdough

Here’s my favorite Pumpkin Pancakes recipe. All you do to make this one sourdough is to switch the 1/4 cup milk called for in the recipe to soured milk. Then refrigerate it for several days before frying up the cakes. Easy; but you do have to plan ahead.

In this AIP (egg-free, dairy-free, nut-free) Lemon Blueberry Coffeecake, simply sub 1/4 cup kraut juice (or soured raw milk if you’ve added dairy back in successfully) for a 1/4 cup of the coconut milk. Then pour the batter into the prepared baking pan, and allow the batter to sit out in a warm kitchen, covered, for 24 hours before baking.

It’s not enough to be Paleo…

We have to think about digestion! So many Paleo folks load up on almond butter or almond flour. But those ingredients are not “predigested.” They tax the digestive system, in addition to being high in omega-6s.

If you want more great Paleo baked goods that will bless your body, and even help you in your healing journey, my cookbook uses a unique soaking method that’s easy. In fact most of the baked goods are made in a blender, so batters come together fast. Check out all the 5 star reviews here. πŸ™‚ Email me if you’re not sure if the cookbook is right for you. I’ve designed it so you can buy the eCookbook if you are on a tight budget or prefer that format, here. Or you can get the hard copy here, if you prefer holding a cookbook with lots a helpful and beautiful photographs. *This cookbook is GAPS Diet-friendly, so it does not use cassava flour. Cassava flour is excellent when phasing off of the GAPS Diet.

Cheers: to one, added, simple step that allows our bodies to access and assimilate the nutrition our food offers…!

Grain-free, refined-sugar-free cookbook~ GAPS, Paleo

Comments 49

  1. You knew someone was going to ask this… Is there a way to make these egg-free? I assume you would’ve included that adaptation if one existed, but I had to ask. πŸ˜‰

    1. I know, right? That would be nice. I do link to the egg-free coffeecake recipe (above); and that can be made using this method. Waffles are extra-tricky to make egg-free. I do have a recipe over at Empowered Sustenance for egg-free waffles, though. Have you tried that one? SUPER yummy. πŸ™‚

  2. Oh how interesting! I used to love making sourdough when I thought I could eat wheat, and I miss that taste and feeling of really making traditional food (even though Paleo is probably considered “traditional”, I’m thinking more WAPF kind of food). I’m excited to try this out!

  3. Oy! I had no idea about the phytic acid in cassava. I haven’t been using it long but I am going to have to rethink how I am using it now! Thank you for the soaking guide!

  4. This is such a cool idea, I had no clue you could ferment cassava flour or about the phytic acid in it. Also loving your savory version of waffles, they look scrumptious!

  5. Kind of new to this. I see you use cassava flour in alot of things, like your delicious-looking rhubarb crumble. Does this mean you ferment it before you make your other yummy things??

    1. I don’t worry about fermenting it in everything, like the crumble recipe. Good question. I ferment it most of the time, like in batters.

  6. I am so happy to know this now, since I do eat a lot of cassava flour and didn’t know about this. I can’t wait to make these using the kraut method and also the pumpkin pancakes and blueberry coffeecake modified with this method.

    1. Wonderful, Emily! I sure don’t want to reduce my consumption of cassava and the lovely baked goods, so I’m so happy there’s this option; plus I love traditional methods and wisdom!

  7. Hello, I was wondering if the reason for the kraut juice is a ‘boost’ to the fermenting process and if that is the case could I use kombucha in place of it?

    1. Hi Jeana, the sauerkraut’s purpose is to inoculate the ferment, the probiotics causing the process. I like the idea of you using/trying kombucha in its place! πŸ™‚

  8. I am excited to try sourdough cassava flour. I have been concerned about the phytic acid in it and I recently bought a bunch of cassava flour at a good price. I used to have a sourdough culture but gave it up when I gave up gluten due to an allergy. I tried sourdough bread recently and didn’t seem to have a reaction so I will probably eat it here and there but since I do better without gluten it is not worth the trouble of keeping a sourdough starter anymore. Anyways, do you think this recipe would work with pickle juice (or possibly other ferments) instead? I get so little extra juice in my kraut and raw milk is hard to come by where I live so we relish it fresh and I rarely get to culture it. I hope to see more sourdough cassava recipes. Maybe pizza crust or tortillas…

    1. Hi Nicola! Yes, pickle juice is a great alternative. Love the sourdough pizza crust idea! πŸ™‚ I’ll work on that one!

          1. I tried this with pickle juice and let it culture for a few days and it got moldy. There could have been a few things I did wrong. I used a different type of cassava flour and it seemed dry so I added extra water. Any thoughts? I ended up with a surplus of raw milk so I am going to try it the other way.

            1. Hi Nicola, I notice a few things that you did differently from the recipe: you let it culture for 3 days; the recipes says 24 hours. Those extra 2 days allowed the mold to grow, in addition to the following potential contributing factors. Yes, the different cassava flour could definitely affect the outcome. Many cassava flours are not careful in their methods, which can introduce mold spores etc. I’d stick with Otto’s, even though it may cost more. Extra water, yes, again, can cause mold. Try to follow the recipe exactly. Also, pickle juice may not have as high a probiotic count as sauerkraut juice, especially if commercially made or a short ferment.

  9. Hi Megan, I tried this recipe with 24 hour cultured creme fraiche and it turned out well. But I really want a recipe for tortillas that uses soaked cassava flour. Do you think it’s possible to soak cassava flour but not have it be batter-y but rather dough-like? Thank you Megan!

    1. Yes, I do. I’ve wanted to try it, but haven’t yet. I’d replace the water called for in the Otto’s cassava flour tortilla recipe with sour milk or part sauerkraut juice, and then let the dough sit covered with plastic wrap or beeswax fabric…but a bit more water will likely need to be added before rolling out, because the dough will likely dry out. It may be that a wetter dough is required; it may be that refrigeration for 5 days with the wetter dough will change the texture and need unpredictable tweaking before rolling out etc. πŸ˜‰ So there are several uncertain factors. Thankfully the general feel of dough is known, so getting it back to that place before rolling out would be the goal.

      1. Thank you for replying Megan! I’m going to experiment as per your suggestions and see what I end up with. The Otto’s tortilla recipe calls for 1/3 cup water. Should all of that be sauerkraut juice or would you cut it with water? I would use sour milk, but I’m not sure how sour is too sour or possibly even not sour enough. Thank you again Megan! I really appreciate your taking a moment to answer!

        1. I would use all kraut juice, to speed up the process, not wanting the mound of dough to go moldy when left out. I find that sour milk does great fermenting the dough in the fridge, but kraut juice-dough ferments need to be left out…and so the more probiotics the better to avoid spoilage and to get the process going quickly. Sour milk works the best, but give it a go. I’ll look forward to hearing how it does! (You’re welcome!)

          1. Thanks again. If sour milk is best, I can try that also. So let’s say I have a glass of raw milk. How long would I let it sit out at room temperature to make it the right level of sour? Thank you Megan!

            1. To sour milk you won’t leave out a glass. Instead I open the milk and pour a bit from the jar, allowing in air and new bacteria; then replace the lid, loosely screwing it on. Depending on the original handling, some milk will take a long time to sour; ours does, because it’s handled so pristinely. Left at room temperature, in a warm home, raw milk will sour in 2-3 days. (Typically, allow 5 days-3 weeks! if souring in the refrigerator.)

                  1. Hi Megan, I soured milk for 5 days on the counter (I forgot about it) and added it in place of the milk in the Otto’s cassava flour tortilla recipe. I also added melted lard in place of the olive oil. I fermented the dough in the fridge over night and made the tortillas last night. I added just a touch of water to make the dough less crumbly. I cooked the tortillas in lard and they tasted great! I wonder if the sour milk actually fermented the dough to a worthwhile degree because there was no hint of sourdough flavor. Next time I will probably leave it in the fridge for a good few days. Anyway, thanks for all the info!!

                    1. Great to hear your details, Katherine! πŸ™‚ Two things: one, taste/smell to make sure the milk did go sour and two, yes, I agree– need to let the dough sour longer. But now we know the recipe turns out with this ingredient change and the slight variations in the process, so, easy to just let the dough ferment longer. Thank you for sharing!!

  10. Hi Megan, as always your recipes sound and look delectable. Is cassava flour an ingredient that MUST be used with eggs, or can it work in an egg free recipe as a replacement for white flour?
    Thank you!

    1. Hi Kassia, thank you! Cassava does beautifully in egg-free baked goods. It’s not a 1:1 replacement for white flour, but you can experiment with it, or I have LOTS of cassava flour baked goods on this site. Look for AIP baked goods, because they’re always egg-free, and most of mine use cassava. Hope that helps. πŸ™‚

  11. If you made a sourdough for the lemon coffee cake, would you go ahead and add the coconut milk with the kraut juice to sit for 24 hours?

  12. Hi Megan, thanks so much for this very helpful post. Have you made pancakes with your waffle recipe, and if so, did you change the recipe at all?

    1. Post
      Author
  13. This sounds like a great idea. Right now the only dairy I can use is butter and ghee, so sour milk is out. Plus my kraut never had enough juice to pour off. Would acv in water or cashew milk work?
    Thanks for the yummy recipes!!

    1. Post
      Author
  14. Hi Megan, I buy Bubbies sauerkraut or Wildbrine beetkraut; would either of these work in this recipe? I’ve been off grains for many years, but am wanting to add a sourdough β€œgrain” into my diet. Your recipe is quite timely! Thank you!

    1. Post
      Author
    1. Post
      Author

Leave a Reply~ Your email address will not be published.