Plant based wraps? How does that work?
I’m excited to announce the world is evolving! More and more people are becoming aware of varies plant based ingredients to substitute those that our bodies may not be designed to consume and for some of us, it’s merely fun and different, experimenting with new foods.
GRAINS for years have been a staple plant source to make many forms of breads, crackers, cakes, cereals and to be honest most foods. With this being the case, a popular grain that is globally consumed on mass means its going to be grown and produced in mass, unless you’re either growing your own and or buying local and organic, you’ll be lucky to find any form of grain that hasn’t been genetically modified and sprayed with herbicides and pesticides in order for it to grow to its full potential.
So what can we do to make a conscious, positive change?
I once heard the quote “When life gives you lemons, make chocolate cake and leave people wondering how you did it? I remember thinking, YES, that’s so good – take what you know and adapt it to be better – utilise what you have to the fullest and make it a success.
You’re probably thinking ok, ok so just tell us already?! What nut flour did you use this time to make these wraps? Well friends, you’ll be delighted to know I did not use a nut flour, something actually a little harder and more expensive to source, BUT do not be discouraged because it works a treat, it’s PALEO, VEGAN, GLUTEN FREE, SOY FREE and NUT FREE.
CAVASSA FLOUR https://www.ottosnaturals.com
The Link above is the brand I use and it’s pretty darn good.
What is Cavassa Flour?
Cavassa is also known as YUCA ROOT. Unlike Tapioca, Cavassa flour is the entire root, making it much more nutrient dense, very high in starch and carbohydrates – per 100g It’s actually double the amount of carbs than a sweet potato. Not so great if you’re KETO, but a great grain free alternative if you eat via any of the dietary alternatives above.
Tortillas are a great casing for your ultimate mealtime filling, whatever it may be, you can get creative in any way you like. Below I’ll list the ingredients I used to make these delicious breakfast wraps but feel free to take the Tortilla recipe and make whatever you like with them.
Makes 2 – 3 Tortillas
- 1 cup Cavassa Flour
- Pinch of Salt
- 1/2 cup warm water
- 2 tbsp olive oil
- 1 cup fresh spinach
- 1 cup basil
- Cracked black pepper
My chosen filling Ingredients:
- Button mushrooms
- Homemade guacamole
- Roasted sweet potato
- Red onion
- Red pepper/capsican
- Sprouted Chickpeas
- Pasture raised egg
- Extra virgin olive oil
To make the tortilla’s you can add all ingredients into a food processor and blitz up. If the mixture is too wet – add more flour. If the mixture is too dry and crumbly – add more water. Simple.
Pour the ingredients out of the food processor bowl and start to knead the dough into a ball on your kitchen worktop. When you have a nice dough ball formed you can heat up (ideally a skillet) pan on a high heat with coconut oil and wait until the oil has melted and started to smoke.
Divide your dough into 3-5 balls and flatten out with a rolling pin – add more flour if needed to avoid the dough sticking to the rolling pin. If you have a Tortilla press – even better, if not just roll the dough as thin as a $ coin.
Place your Tortilla into the pan and wait around 90s+ for the dough to puff up and brown. Flip and repeat.
Place the tortillas on a cooling rack to rest for around 2-5mins before eating so they have time to set.
I LOVE roasted vegetables so the filling will be the first thing I cook as it takes the longest. I roast all my veggies in separate trays depending on water consumption. So for example sweet potato will be in it’s own separate tray as it doe not contain much water. Mushrooms, broccolini, red pepper and red onion, hold more water therefore they can go in a tray together. The sprouted chickpeas and guacamole go in the wrap last as they are prepared raw.
Once your tortillas are cool, get ready to fill them up! Get creative and pro tip, try not to over fill like I do – less filling = less mess.
I hope they work out great for you! EAT UP and ENJOY!