If you haven’t seen the news or read the paper lately, check out how we low-carbers have finally been vindicated! They’ll come around eventually and acknowledge the importance of natural saturated fats, but this is a step in the right direction. Hopefully the Atkins craze will start up again and more people can experience the joys of healthy living!
Have you ever tried to fulfill a craving for Mexican food with one of those store bought low carb tortillas? They certainly look like their high carb starchy cousins. They may even smell like them. Then reality hits as you take a bite and chew the bland lump of oat fiber and soy protein held together by cornstarch. It goes down as a gummy lump in your throat. “That wasn’t so bad, but I could’ve spent those carbs on something better… like peanut butter. Or mashed faux-tatoes. Or…” At least that’s how my thought process works. Frankenfood tortillas feel like low carb “junk” food with little nutritional value and a lot of unnecessary additions to my diet. When do we ever need to be ingesting wheat flour or soy oil on this lifestyle? What about sodium metabisulfate, microcrystalline cellulose and dicalcium phosphate? That mouth full (no pun intended) of ingredients doesn’t sound yummy to me, either.
If you want a fresh-tasting, nourishing tortilla or wrap substitute that you can make at home, look no further. This gluten-free low carb creation was inspired by this recipe at Gluten-Free Gobsmacked (not low carb, but still wonderful!). Gluten-free (GF) recipes can give you helpful hints for how to hold together your low carb flourless doughs. Sadly, GF flour blends are made up of all kinds of starches and grains, making them even higher in carbs than all purpose flour! Poor celiac low-carbers. Fortunately some of the same binding tricks can be applied to our beloved nut meals and seed flours.
Unadulterated wraps, fresh from the oven, full of promise!
You should be able to find all of the ingredients for these wraps at your local health food store. When I first figured out what specialty ingredients were necessary for re-creating most of my favorite high carb treats, I bit the bullet and made quite a few initial investments. Some of these essential cooking/baking ingredients are used in such small amounts that I don’t have to buy them often. They include the following:
Xanthan/Guar Gum – Vegetable fibers grown on micro-organisms or trees. Useful in very small amounts for thickening, gelling, acting like gluten, and lending a “creamy” mouth feel to cold items. I’ve only worked with xanthan gum, but they function similarly. Guar gum is cheaper, but can cause digestive “issues” and is harder to find.
Coconut Flour – Coconut meat pulverized into a fragrant creamy white powder. Acts similarly to protein powder by drying out baked goods. Requires many eggs in the batter to balance out its dryness. Lends a nice dense texture and heaviness to baked goods, perfect for brownies and carrot cake. Adds bulk and texture to no-bake recipes.
Pure Vanilla Extract – Alcoholic soaking liquid of a vanilla bean. Imparts lots of nice vanilla flavoring and aroma with close to no carbs. Check label for added corn syrup or agave.
Erythritol – A sugar alcohol naturally occurring in melons, corn, and other plants. Lightly sweetens, and adds textural properties of sugar. The only sugar alcohol with close to zero carbs and cals and NO unpleasant side effects! Has a “minty” taste if it’s not dissolved in water.
Pure Stevia Extract – High intensity sweetener extracted from a plant that can be bitter if you buy the wrong brand or use too much. Does not add textural properties or mouthfeel of sugar to recipes. Best tasting when combined with a sugar alcohol like erythritol. NuNaturals is the one and only brand I use.
Whey Protein Powder – Ultra-filtered bi-product of cheese making that is a natural source of all of the essential amino acids. Pulls moisture out of baked goods. Provides structure for pastries. Can be used in smoothies or shakes as a “creamy” base. Comes either plain or with added artificial sweeteners.
Blackstrap Molasses– The dark liquid bi-product of processing the sugar cane plant. A little bit of this unrefined sweetener goes a long way! It has only 4 grams of carbs per teaspoon, and most recipes don’t even need that much to benefit from its strong flavor. Has a brown sugar-like taste with a distinct smokiness to it. Blackstrap molasses is rich in iron–not totally stripped of nutrients like other forms of sugar.
Oat Flour – Not super low in carbs, but can be used in small amounts to lend the textural properties of all purpose flour. It’s gluten-free (check for certification) and indispensable to make baked goods resembling anything close to their high carb counterparts. Nut meals stuck together with butter do not a cookie make. Low carb pastries usually need a little bit of a grain product in order to resemble foods previously made with 100% refined grains!
So that’s what you’ll find if you go snooping through my pantry on any given day. Every week, I go on a shopping trip to restock the perishable ingredients I use in larger amounts. Those include the following:
Nuts, Seeds, and Nut/Seed Meals – Of principle importance in so many low-carb dessert recipes. Nut “flours” can be purchased pre-bagged like almond or flax meal, whereas others you must grind yourself. It’s much more cost efficient to do the “processing” at home with a good food processor or magic bullet blender. I make my own flax and sesame flours with my magic bullet. These add bulk and texture to low carb baked goods, and can be used as “breading.”
Nut and Seed Butters – Again, you can make these yourself, but it’s much easier to buy them in jars. I like peanut butter (but you already knew that!), almond butter, and sunflower seed butter. They lend creaminess, flavor, and heaviness to anything from salad dressing to sweet fillings to baked goods. My favorite application of these: jar to forefinger to mouth.
Heavy Cream – Self explanatory. It’s low in carbs and makes anything delicious.
Coconut Milk – Non-dairy cream or milk substitute with a hint of coconut flavoring. Thickness and amount of additives varies by brand. Look for high quality pure coconut milk products like those made by Thai Kitchen. You can make your own if you have a lot of time on your hands.
Cream Cheese – Add bulk and moisture to baked goods. Great in smoothies, on scrambled eggs, flavored and spread on veggies and sandwiches. A panacea of the low-carb cooking realm.
Butter – The second darling of low carb cooking. Make like Paula Deen and use butter to your heart’s content (your heart will thank you!). Adds bulk, mouth feel, and flavor. Also adds a ton of calories, so watch it if you’re maintaining or close to goal weight.
Coconut Oil/Non-hydrogenated Shortening – Dairy free butter alternatives that each have special properties. They both become very firm under cold temperatures. Perfect for low carb hard shell topping, which is reason enough to buy them! Shortening is ideal for cookies that don’t spread, and for thinning out extra dark chocolate. Coconut oil produces more moist baked goods and tasty refrigerated candies with a crisp “snap.”
That’s an incomplete list, but it’ll get you started cooking up dreamy replacements for your old favorite junk foods. Just a note: I don’t bake faux-junk food all the time. I don’t even make it often. I’ll make something when a craving hits, usually around a certain time of the month. After eating one (or two!) servings, I’ll store the treats away in the back of the freezer. Forcing yourself to have one serving of a treat every morning with breakfast will take the allure out of these “special” foods and make you crave the foods that should make up the bulk of your diet – high quality animal protein sources, natural fats, and fresh vegetables. You really can tire of sweet-tasting goodies. It’s possible. It happened to me.
If you’ve been skipping down through the boring parts of the post, you can stop here.
Here is the much anticipated (by me) recipe for all natural low carb sandwich/tortilla wraps. This is a response to a request from a friend, and has been in the works for a month. After much trial and error, I’ve hit upon a solid formula. These wraps are pleasantly light in texture, but do not fall apart (yay!) and can be rolled for wrap sandwiches, baked into chips, fried for quesadillas, toasted for a thin cracker crust pizza. They can basically do everything except solve global warming. Please try them and make yourself a fat quesadilla stuffed to capacity with steak and jack cheese. You deserve it after all this cookin’!
Recipe Notes: You don’t need any special equipment for this recipe, but I found a trick to help with rolling out and unsticking the wraps. A silicone baking mat that I got at a discount store for $5 really makes the process easier. Parchment paper will absolutely NOT work, as it crinkles up from the moisture of the dough, producing a bumpy wrap “bottom” prone to tearing. To make your wraps pretty, use golden flax meal, almond flour, and oat flour. Regular flax and pecan flour produced the dark whole-grainy looking wraps. Both variations taste the same, so it all comes down to how much you’re bothered by ugly food.
A golden flax wrap, a pecan flax wrap, and an herb wrap, bonding.
Healthier Gluten-Free Wraps/Tortillas
This nourishing tortilla or wrap substitute is high in protein and low in carbohydrates. One of these wraps makes a mean quesadilla!
- 2 tablespoons flax seed meal
- 1 tablespoon sesame seed meal (Could sub more flax meal here)
- 2 tablespoons pecan or almond meal
- 1 tablespoon gluten-free flour*
- 1/2 teaspoon protein powder
- 1/2 teaspoon xanthan gum
- 1/8 teaspoon sea salt
- 1/4 teaspoon baking powder
- 1/4 teaspoon olive oil
- 1/2 teaspoon vinegar
- 1 tablespoon coconut milk OR heavy cream
- 1/4 teaspoon honey OR blackstrap molasses
- 4 tablespoons warm water
- Herbs and spices, to taste
- Preheat oven to 375 degrees Fahrenheit.
- Mix together dry ingredients.
- Whisk together wet ingredients in a separate bowl.
- Beat wet ingredients into dry ingredients vigorously with a mixer or whisk.
- Divide batter into two sticky masses.
- Drop in balls on to a greased cookie sheet or silicone baking mat.
- Press a piece of plastic wrap over dough balls.
- Flatten rounds with hand, and use a rolling pin over the plastic wrap until dough is 1/8 inch thickness. Peel off plastic wrap and smooth over any bubbles with fingertips.
- Bake at 375 degrees for 8 minutes.
- Let wraps rest on silicone mat until lukewarm to the touch, then carefully run a sharp spatula around the bottom to unstick.
- Let cool completely and store between sheets of paper towel in a plastic baggie on the countertop.
- If you over bake the wraps, there will be dry crispy spots on them. If you under bake them, they will be doughy on the inside. The key is the make sure the dough is spread evenly, with the thickness uniform throughout.
- *Oat or buckwheat flour work well in this recipe. For paleo wraps, you might be able to substitute tapioca or arrowroot starch.
By Lauren Benning
Adapted from Gluten-Free Gobsmacked Blog
~4g net carbs per wrap
The best meal I’ve had in a long time: STEAK QUESADILLAS, BABY.
My lunch today: Chicken bacon ranch wrap sandwich with red peppers, carrots, and garlic cream cheese spread