Bread, Dairy Free, Eggs, GAPS, Gluten Free, Grain Free, Lunchbox, Lunches, Nut Free, Paleo, Snacks, Thermomix, Vegetarian
GAPS Wraps
At the start of the year I ran a competition for my Blog Birthday Giveaway, and the first prize was a recipe developed for the winner. The winner was Melissa Furmedge, and we interviewed her here on “A Quirky Journey” podcast to hear her story, and to work out what kinds of foods her family needed to eat. It was a fascinating interview, and we learnt Melissa needs to cook gluten, dairy, corn and soy free for her family, and is also working to transition to a lower carb, gut healing diet to help her kids’ health improve. They love Mexican food, and miss having tortillas, and they needed some lunchbox options as well as fun family food for home. So here’s the three recipes they requested:
- Tortillas (or wraps) that are corn, gluten and dairy free, and low carb
- Buffalo Wings that are low carb and gluten free
- Creme Caramel that is dairy and soy free, and low sugar
Challenge accepted!
It’s taken me a while to get the recipes together as I’ve been so busy, (sorry Melissa!), but here’s the first one: “GAPS Wraps” – or in other words, grain free, dairy free, starch free wraps or tortillas. (These are suitable for the GAPS diet (on Full GAPS), which is why I called them GAPS Wraps – and besides, it rhymes! ha ha) Very simple ingredients, low carb, and they taste delicious with all sorts of fillings! My kids enjoyed salsa, lentils and chicken with salad in theirs; and they also loved them just with some honey. Yum!
Double the recipe if needed – they will last a couple of days in the fridge.
And stay tuned for the next recipe – Buffalo Wings – on the blog soon!
Wait until the batter has ‘dried out’ on top before turning over.
And use a well-seasoned pan so it doesn’t stick!
See this video for some tips for keeping your pan seasoned.
Note: You can find fine sea salt for this recipe in my online store!
GAPS Wraps
Ingredients
Instructions
1. Place coconut flour, water, eggs and salt into the Thermomix bowl and mix 20 sec/speed 4 (or whisk in a bowl by hand).
2. Gently heat a 20cm cast iron frying pan over med-low heat, adding 1 tsp of ghee/tallow and spreading to cover the base of the pan.
3. Let ghee/tallow heat for about 30 seconds, then pour in 1/4 cup of the batter, and quickly spread it over the base of the pan with a silicon spatula, until the base is covered. Turn the heat down to low.
4. Cook the wrap until it is ‘dry’ on top and golden brown underneath, about 1 minute. Flip over carefully with a spatula and cook the other side until done.
5. Make sure the heat is low while cooking. If the cast iron seems to be getting too hot, turn off heat for a minute, then back on to low.
6. Add another teaspoon of ghee/tallow to the pan, in between making each wrap. Remove them to a plate as you go. Keep warm until ready to serve.
Notes
Store any leftovers in the fridge, well wrapped so they don’t dry out, for up to 3 days.
* If preferred, you could use macadamia or avocado oil instead of ghee or tallow. I don’t use coconut oil for frying, as it has a smoke point of 170C, and frying goes a lot higher than that.
If you want whiter, less ‘eggy’ looking wraps, use egg whites instead of whole eggs.
Could you use whole egg?
Yes, for sure! 🙂
Re: GAPS wraps. I’m wondering if aquafaba could replace the egg
I think so, perhaps try making a small batch and test it
Hi Jo,
Just wondering if you could use coconut oil instead of the tallow/ghee.
Thanks, Christine
I prefer not to use coconut oil for frying as it has a low smoke point (170) which is less than what you need for frying. Macadamia oil or avocado oil are some other options. 🙂
Re Gaps wraps, do you think you could use banana flour and if so would you need to add guar gum as well do you think? Thanks looking forward to trying these.
Hi Jo,
My girls love these the next day in their lunch boxes filled with ham and cream cheese.
Thanks very much!
Oh that’s awesome!
Could you use coconut oil or butter instead of the ghee
Both of those do not have a very high smoke point. I would recommend macadamia or avocado oil. 🙂
Any chance the eggs can be replaced with something?
How “eggy” tasting are these? Will using whites make them taste less eggy?
Hi Carrie! Using egg whites only can make the wraps look and taste less eggy so maybe give that a go and see what you think. 🙂
Would chia or apple sauce work as a replacer for eggs?
Probably not for this recipe, sorry! xx
Could these be frozen?
Thanks
Yes, for sure! 🙂
Thankyou ! Do you think couid be a low fermentable diet friendly ( SIBO/IMO) ? IBS
Hmmm I think coconut flour could be a problem if you have IBS/SIBO…
Phenomenal, thank you!