Monday, July 1, 2013
LOW-CARB, GLUTEN-FREE, FLAX-FREE, FLEXIBLE WRAPS
I've been experimenting with flexible wraps since I posted an article about the potential dangers of flax, a common ingredient in many gluten-free wraps, breads, and tortillas. The original post is here: http://carbwars.blogspot.com/2013/02/wheat-belly-cookbook-review-is-flax-new_3.html
I wanted a replacement that would taste great, be easy to make, low in carbs, and flexible enough to use for tacos and sandwiches, but free of plant estrogens and toxins. It took a lot of tries, but I'm very pleased with this recipe. No kneading or rolling and they have only 1.6 net carbs each!
4 tbsp coconut milk or other low-carb milk
2 tbsp water or additional milk, more if needed
1 tsp melted butter, tallow, or coconut oil
3 tbsp almond flour
1 tbsp coconut flour
1 tsp psyllium husk powder
1/2 tsp xylitol or other sugar substitute equal to 1/2 tsp sugar, optional
1/4 tsp salt
In a medium mixing bowl, whisk eggs until blended. Add low-carb milk, water, and melted butter, tallow, or oil.
In a second bowl, whisk together almond flour, coconut flour, psyllium powder, xylitol, and salt, pressing out any lumps.
Add dry ingredients to egg mixture and stir until blended. Let mixture sit for a few minutes to moisten the psyllium. (Thin batter with a little more water if necessary so it will spread evenly in pan.)
Grease a 6- or 7-inch crepe pan or small skillet. (Two pans that you can alternate will speed things up since you have to let them cool between wraps.) Pour 1/4 cup of batter in cool pan. Turn and tilt the pan to spread the batter. Set pan on a flat surface for a minute or so until the batter covers the bottom in an even layer. Place pan over medium-low heat and cook until top of wrap losses its sheen and just starts to brown around the edges. (If the batter gets bubbles that burst and leave holes, your pan is too hot. Patch holes with a drop of batter and lower the heat.) With a spatula, gently loosen around the outside edges and work the spatula under the wrap from the perimeter to the center until it is completely loose. Don't force the spatula if there is any resistance or it will tear. It will release easily when it is done. Turn and cook other side until lightly browned. Remove to a plate.
Set the empty pan on a stone countertop or a wet towel to cool quickly before making another wrap or use a second pan. Brush pan with more fat, add batter, and cook as before. Remove cooked wraps to plate, separating with parchment or paper towels.
Use to make wrap sandwiches and Mexican dishes or like crepes for desserts.
Makes 5 to 6 wraps.
Nutrition data per each of 6:
Cal: 153; Fat: 11.5g; Protein: 9.7g; Fiber: 1.7g; Net Carb: 1.6g
Replace 1 tbsp of almond flour with 1 tbsp cocoa powder and double the sweetener. Fill with fresh berries, roll up, and top with whipped cream
OR spread with sugar-free jam and/or nut butter, fold into quarters, brown in butter, and dust with granulated sweetener.
(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com