When I tell clients to eat “gluten free” they often grab all the “gluten-free” pre-packaged foods on the shelf…but that most likely will cause weight gain and slow the healing process in your gut. Rice flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our body. So my recommendation is to use make your own healthier options by using almond flour and coconut flour, which are very easy to digest. The healthy fats in nuts actually are nourishing to our brain.
You can find charts for healthy gluten free and low carb substitutions in all of my books. Click HERE to find them.
If you are having a hard time finding ingredients in your grocery store, just click on the items in the ingredients and you fill see where I find them at the best price.
WRAPS:
1/2 cup coconut flour
2 TBSP psyllium husk powder
1/4 tsp Celtic sea salt
1/4 cup butter OR coconut oil, softened
1 cup boiling veggie broth OR water (broth adds flavor)
OPTIONAL FLAVOR ADDITIONS:
1/4 tsp garlic powder
1/2 tsp oregano (click HERE for the health benefits!)
Preheat the oven to 350 degrees F. In a medium sized bowl, stir together the coconut flour, psyllium husks, salt and any spices you desire. Add the butter or coconut oil. Stir continuously as you add the hot broth or water, it will melt the butter or oil. Combine until very smooth. NOTE: Once you add the boiling water the dough will begin to cook so move quickly!
Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). Using a rolling pin, roll the dough out in a circle shape with even thickness throughout. Place the bottom parchment with the unbaked wraps onto a cookie sheet (I make sure it isn't stuck to the parchment otherwise it is hard to release after baking). Bake at 350º for 20 minutes or until done throughout (this will depend on how thick you rolled the dough). Use for sandwiches! Yum! Makes 6 wraps.
NUTRITIONAL COMPARISON (per wrap)
Traditional Wrap = 180 calories, 5g fat, 2g protein, 30 carbs, 3g fiber
"Healthified" Wrap = 123 calories, 8.7g fat, 2g protein, 9.3 carbs, 6.7g fiber!
This recipe was inspired by a blog follower, thank you so much for your ideas! I was amazed at how well this wrap turned out!
