How to: Make Banting-friendly wraps

Friday, 14 November 2014


We showed you how to make Banting bread, now we bring you another great LCHF option – cauli wraps.

Tips on how to make perfect tortillas:
• This dough is not a normal dough as it contain ZERO gluten, hence, you need to be VERY gentle when rolling it out (gluten is the stuff that holds dough together and makes it stretchy).
• Smaller, gentler rolling actions are less likely to damage the dough while you roll it out.
• Lifting the dough, turning it and dusting it regularly will increase your odds of a perfect tortilla.
• You will need a liberal dusting of flour as this is not a normal dough that gets tougher as it is kneaded.
• Coconut flour is better than almond flour and almond flour is extremely expensive.
• It makes a big difference to add the psyllium to the mix while it is as warm as possible.

Note: You could substitute butternut or sweet potato in for cauliflower for the same, if not better, results. Just be aware that the carb content shoots up a fair amount.

Cauli wraps recipe courtesy of Tim Noakes’s Real Meal Revolution:
Preparation time: 10 mins
Cooking time: 30 mins
Serves: 6

500g cauliflower, cut into florets
6tbsp psyllium husks
2 eggs
¼ tsp salt

1. Steam or boil the cauliflower until it is completely mushy.
2. Drain ALL excess moisture and then, using a stick blender or food processor, puree the cauliflower until smooth.
3. Add the husks, eggs and salt and blend again. It is vitally important to use a blender for this as it guarantees the maximum effect of the psyllium husk which is the gluten-like binding agent.
4. Leave it to stand for no less than 15 minutes to thicken into dough.
5. Break the dough into six balls and roll each one out into a tortilla shape. Use coconut flour for dusting.
6. In a heavy based pan, dry fry each tortilla on a medium heat until nicely coloured on the outside and cooked in the middle. You could also bake them in the oven but the edges do tend to dry out.

Tip to remember: These wraps are very different to your usual tortilla and won’t stay fresh for as long. Stick them in the freezer and defrost as needed.

Other articles you may be interested in:
How to: Make nearly-there carb-free bread
Should we be eating like cavemen?
Healthy meals for less
Should we be drinking non-dairy milk?
Top five nuts to try

Written by

Zoe has a bachelor’s degree in motion picture medium. She loves all things beauty and fashion. When she is not writing articles for the latest issue of Clicks Club Card magazine or, she is obsessed with gel nails, lengthening mascaras and healthy glowing skin! Zoe on Google+

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Tell your friends

    This sounds like a great idea. What’s psyllium?

    4 years ago •

  1. NaturalDiva

    Such a great alternative to traditional wraps. At least the banters don’t have to feel left out.

    5 years ago •

  1. Hess

    This looks so delicious, thanks for helping the banters!

    5 years ago •

  1. Chantelle Thompson

    This looks amazing, but I would prefer almond flour. I have tried using coconut flour to make flat bread, it came out great but the potent taste of coconut for something savoury is not my favourite. Coconut should be used in sweet things.

    5 years ago •

  1. Gervase

    I am not on a diet but this looks divine! However, I do wish that I could be presented with the finished product on a plate instead of slaving for it myself. LOL

    5 years ago •

  1. Busisiwe Ndzube

    Mhhhhh yummy, thanks for the recipe!

    5 years ago •

  1. Jeanine

    This looks absolutely DELISH and great tips on how to get the tortillas to work. Can’t wait to try this soon

    5 years ago •

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