These soft, chewy flatbakes are a nut-free, gluten-free alternative to traditional flatbreads, perfect for scooping, stuffing, or toasting.
Cassava flour is rich in complex carbohydrates and safe for many with food allergies. It’s easy to digest and offers a grain-free alternative for gluten-sensitive individuals.

Citations:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8043523/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

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Cassava Flour Flatbakes (Gluten-Free, Nut-Free, Egg-Free)

These flatbakes are inspired by traditional Caribbean bakes, made more blood sugar–friendly with cassava flour. They’re soft, lightly chewy, and perfect for breakfast or snacks.

Course Appetizer, Breakfast, Side Dish, Snack

Cuisine Caribbean

Servings 4

Equipment

• Large Mixing Bowl
• Whisk
• Medium Pan

Ingredients

• 1 ½ cups cassava flour
• ½ tsp sea salt
• ½ tsp baking powder
• 1 tbsp olive oil or avocado oil
• ¾ cup warm water more if needed
• Optional: ½ tsp garlic powder or chopped fresh herbs for savory flavor

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Instructions

Mix Dry Ingredients

• In a large bowl, whisk together cassava flour, salt, and baking powder.

Add Oil and Water

• Add olive oil and warm water gradually. Mix until a soft dough forms—if too dry, add a little more water, 1 tbsp at a time.

Shape the Dough

• Divide into 4–6 balls. Flatten each into a round disc about ¼-inch thick.

Cook

• Heat a pan over medium heat. Lightly oil (use spray oil) the pan if needed.
• Cook each flatbake for 2–3 minutes on each side or until golden brown and puffed in spots.

Serve

• Serve warm with avocado, soft tofu scramble, smoked herring, or a spoon of dairy-free, unsweetened yogurt.

Notes

Tips:

• These are best eaten fresh, but can be stored in the fridge for up to 3 days and reheated in a pan or toaster.
• For added fiber and blood sugar support, mix in 1 tbsp ground flaxseed per batch.
• Want to reduce the caloric load? Make this oil-free. 
  • Remove the 1 tbsp of oil
  • Increase warm water slightly: Use ⅞ cup (just under 1 cup) instead of ¾ cup to help bind the dough and maintain softness
  • Optional: Add 1 tbsp unsweetened dairy-free yogurt (like plain coconut or almond yogurt) for tenderness, still oil-free, but helps with moisture

Cooking Tips Without Oil:

• Use a good stainless steel or well-seasoned cast-iron pant to prevent sticking
• Preheat the pan well before placing the flatbakes
• Wipe the pan with a damp paper towel between batches if needed

Flavor Tip: Without oil, the flavor is more neutral. Consider boosting it by adding:

• A pinch of garlic powder or onion powder
• Chopped chives or parsley
• A dash of nutritional yeast for savory depth

I’d probably add these things anyway, because they’re delicious.

The post Cassava Flour Flatbakes (Gluten-Free, Nut-Free, Egg-Free) appeared first on Gwell - Nutrition, Wellness, and Healthcare Advocacy.

This hearty and nourishing bowl highlights plantains and salmon, a flavorful, nutrient-dense way to begin your day with balance and energy.

Plantains are rich in fiber and resistant starch, supporting digestive health and blood sugar control. Salmon is high in omega-3s, which may reduce inflammation and support heart and brain health.

Citations

1. https://fdc.nal.usda.gov/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6020730/

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Savory Plantain & Salmon Breakfast Bowl

Course Appetizer, Breakfast, Side Dish, Snack

Cuisine Caribbean

Servings 1

Ingredients

• 1 ripe plantain sliced
• 1 spray avocado oil spray or coconut oil spray
• 1/2 cup cooked canned or fresh salmon flaked
• 1/4 cup sautéed callaloo or spinach
• 1 tbsp diced red onion
• Salt and pepper to taste
• Optional: squeeze of lime

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Instructions

• Heat pan over medium heat and spray with oil.
• Fry plantain slices until golden brown on both sides before removing from the pan.
• Warm the salmon and greens together in the pan.
• Assemble bowl: plantains on the bottom, topped with salmon, greens, red onion, and seasoning.
• Optional: Add lime juice before serving.

Notes

Use callaloo if available for added Caribbean flavor. I typically use leftover stewed vegetables.

Substitutions

Use tofu or tempeh instead of salmon for a vegan version.

The post Savory Plantain and Salmon Breakfast Bowl appeared first on Gwell - Nutrition, Wellness, and Healthcare Advocacy.