How is Cassava Flour Made and Used?

Posted on April 02 by
in Blog

Native to South America, cassava is heavily relied upon as an energy source in Sub-Saharan Africa. Becoming a popular gluten-free flour alternative and thickener, cassava flour (aka tapioca flour) is made
from the starchy root of the yuca plant. It is not refined; the whole root is used to make flour. Use caution if attempting to make your own cassava flour and never eat raw cassava: It contains a compound that produces cyanide, which is eliminated when cooked.

Popular among paleo diet followers, cassava flour can be found in the baking or glutenfree sections of the grocery store. Compared to whole-wheat flour, cassava flour is more expensive at about $9 to $10 per pound. Cassava flour can be substituted 1:1 in recipes calling for wheat flour.

How is Cassava Flour Made and Used?

"Meat-Light" Day....

Posted on April 02 by
in Blog

Taking meat out of the equation does not mean the body must be deprived of protein, which is required for muscle growth and recovery. Incorporating these meatless protein heavyweights into a “meat-light” day makes reaching your quota a cinch.

Hemp seeds. 1⁄4 cup = 11 grams (g) protein
Quinoa. 1 cup cooked = 8 g protein
Edamame. 1 cup = 17 g protein
Tofu. 3 ounces = 9 g protein
Lentils. 1 cup = 18 g protein
Kidney beans. 1 cup = 13 g protein
Low-fat, plain Greek yogurt. 6 ounces = 18 g protein
Eggs. 2 large = 12 g protein

10 Minute Cashew Chicken

Posted on March 28 by
in Blog

Main Ingredients

2 lbs . skinless, boneless chicken breast, cut into thin bite size pieces

1/4 cup light soy sauce

1 tbsp. brown sugar

1 tbsp. honey

1 clove garlic, minced

1 tbsp. ginger, minced

2 tbsp. rice wine vinegar

2 tbsp. cornstarch

2 tbsp. sesame oil, separated

1/2 tsp. chinese five spice

2 bell peppers, sliced

1/2 tsp. red pepper flakes

1 tsp. ground black pepper

1 cup whole, unsalted cashews

3 tbsp. ketchup


1. Sauce: Combine 1 tbsp sesame oil, soy sauce, ketchup, vinegar, brown sugar, honey, ginger, garlic, five spice, and red pepper flakes into a medium-size bowl. Whisk until combined and set aside for later.

2. Mix 1 tbsp. corn starch, salt, and ground black pepper together in a small bowl. Place the bite size pieces of chicken into a bag or bowl and cover with cornstarch mixture. Mix the chicken around until it is fully coated. Add another tablespoon of cornstarch if needed.

3. Turn the stove on to medium-high heat and add 1 tbsp. sesame oil to wok. Once the oil is heated add in the chicken and sear for 1-2 minutes. Stir the pot for consistent cooking. Pour the sauce over the chicken and cook for 3-5 minutes until all the chicken is fully cooked. Add in the bell peppers and cashews and cook for another 2 minutes. Stir frequently until fully mixed.

4. Enjoy with a side of cauliflower rice, steamed broccoli or quinoa.

If you don't have light soy sauce you can reduce the amount you use and if you don't have rice wine vinegar you can use apple cider vinegar.


Spicy Avocado Snack

Posted on March 26 by
in Blog


1 ripe, fresh avocado, halved, pitted, peeled and sliced
1 to 2 Tbsp. hot sauce
salt and pepper, to taste


Gently mash avocado with a fork while still in the peel until smooth. Drizzle with hot sauce. Serve with pre-cut vegetables such as carrots and snap peas.

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