5 different ways to make tapioca –

Anyone who bet that tapioca would be a passing fad has lost! As has been the case for decades in the Northeast, the delicacy has won loyal admirers in the center-south of Brazil. There’s no shortage of reasons for this: it’s free of gluten, sodium, fat, practical and has a neutral flavor, which goes with everything. But, as nothing is perfect, there is the downside: it is low in fiber and has a high glycemic index – that is, it quickly unlocks the hunger trigger. The good news is that these problems are easily overcome. Just add fiber-rich seeds, such as chia, and proteins, such as eggs, to ensure prolonged satiety. This is the case with the recipes we present here, which leave the commonplace of basic tapioca with stuffing. Try and prove the versatility of this ingredient.

Waflióca

Even waffles can be made with tapioca, as in this option created by chef Denise Guerschman for Tapiocando a Vida. The recipe is lighter and gluten free. Be careful, however, with the coverage: choose the least caloric ones. Even better if they are rich in protein (cottage, cream-cheese light) or in fiber and antioxidants (strawberry, raspberry or guava jelly without sugar).

Ingredients

1 cup. (tea) of water 2 eggs 1 package (about 495 grams) of tapioca gum 1 pinch of salt

Way of doing: put all the ingredients in the blender, starting with the liquids. Beat until the mass is homogeneous. Grease the waffle maker and wait until it is well heated. With a ladle, place the dough in the machine, taking care not to overflow. Close and let it bake until it is very crispy and lightly golden on the outside. Serve it hot.

Yield: from 8 to 10 waffles
Calories per waffle: 60

tapioca pizza

From chef Marcelo Facini, from Annibale & Facini Consultoria em Gastronomia Functional, this recipe is a surefire way to ward off the temptation of megacaloric pizza among friends (by the way, invite them to taste this light version with you). It brings chia, rich in fiber, basil and oregano, herbs that prevent inflammation, improving the body’s response to diets. In addition, you can replace light mozzarella with vegan, preparing a gluten-free and lactose-free dish.

Ingredients
Pasta

1 and ½ cup (tea) of tapioca gum 1 col. (dessert) of chia 1 col. (soup) of water

Filling

2 or 3 col. (soup) of tomato sauce 1 col. (tea) of oregano 8 slices of light mozzarella or vegan cheese Fresh basil leaves (to taste)

Way of doing: mix tapioca, chia and water. Heat a large, lightly greased, non-stick frying pan and place the dough. Bake on both sides. Remove, pass the tomato sauce and sprinkle with the oregano. Cover with the cheese slices. Take to preheated oven at 200 degrees for 5 minutes. Remove, put the basil and serve.

Yield: 8 slices
calories per slice: 185

Spicy tapioca pancake

Functional nutritionist Carla Cotta, who takes care of the menu at Isis Valverde, suggests a protein-rich pancake, perfect for eating after training – it can even be taken in your lunchbox, replacing the whey protein shake. In addition, it has a pinch of cayenne pepper – thermogenic, it accelerates fat burning.

Ingredients

2 col. (soup) of tapioca gum 1 egg (free-range or organic, preferably) 1 pinch of salt (sea salt or fleur de sel, preferably) 1 col. (dessert) light cream cheese col. (coffee) of oregano 1 pinch of cayenne pepper or white pepper

Way of doing: with a hand mixer (fouet), mix all the ingredients in a bowl until a homogeneous mass is formed. Pour the dough into a lightly greased non-stick frying pan, letting it brown on both sides.

Yield: 1 pancake
Calories: 130

Salmon Crepioca

Crepioca, a popular dish among fitness enthusiasts, is perfect for a practical, tasty and nutritious dinner – and a salad with mixed green leaves goes very well with it. The version presented by Serafim Netto, sports nutritionist, is stuffed with salmon (it can be raw, baked or smoked) and ensures a balance between carbohydrate (17.5 g), protein (15.5 g) and good fat (13.1g). Is salmon expensive? No problem: substitute canned light tuna.

Ingredients
Pasta

1 whole egg 1 white 2 col. (soup) of tapioca gum 1 col. (tea) chia flour

Filling

1 col. (soup) filled with light cream cheese 1 and ½ col. (soup) salmon, cut into pieces (or tuna) Finely chopped chives (to taste)

Way of doing: with a hand mixer (fouet), mix the egg, egg white, tapioca and chia. Reserve. Pour the dough into a lightly greased non-stick frying pan, letting it brown on both sides. Stir in the cream creese, salmon and chives. Stuff, fold and serve.

Yield: 1 crepioca
Calories: 251

sweet chocolate crepe

This recipe created by sports nutritionist Serafim Netto is for “pro” workoutrs: very rich in proteins, it increases the lean mass of those who work hard in bodybuilding. In addition, it offers two ingredients that are on the rise: cocoa, rich in antioxidant substances that neutralize the inflammatory process triggered by high-intensity training; and peanuts, an important source of vegetable protein and a source of manganese, which helps in the absorption of iron, an essential mineral for muscle strength. So be careful, this is not an innocent sweetie…

Ingredients
Pasta

1 whole egg 1 white 2 col. (soup) of tapioca gum 1 col. (dessert) cocoa powder 1 drizzle of honey

Filling

1 col. (soup) whole peanut butter 1 col. (soup) cocoa nibs 1 col. (dessert) whey protein chocolate flavor 1 sachet of sucralose sweetener (optional)

Way of doing: with a manual mixer (fouet), mix the egg, the white, the tapioca, the cocoa and the honey. Pour the dough into a lightly greased non-stick frying pan, letting it brown on both sides. Mix the filling ingredients until you get a creamy consistency. Stuff, fold, sprinkle with whey and serve.

Yield: 1 crepioca
Calories: 331