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Quirky Cooking

GAPS Wraps

QuirkyJo by QuirkyJo
March 12, 2016
in Bread, Dairy Free, Eggs, GAPS, Gluten Free, Grain Free, Lunchbox, Lunches, Nut Free, Paleo, Snacks, Thermomix, Vegetarian
20
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GAPS Wraps, Quirky Cooking

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!

GAPS Wraps or Tortillas, Quirky Cooking

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 or Tortillas, Quirky Cooking

GAPS Wraps
2016-03-12 09:55:19
Yields 5
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Ingredients
  1. 2 Tbsp coconut flour
  2. 60ml water
  3. 4 eggs or 8 egg whites
  4. 1/2 tsp fine sea salt
  5. 5 tsp ghee or tallow*
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 base of pan.
  3. Let ghee/tallow heat for about 30 seconds, then pour in 1/4 cup of the batter, and quickly spread it over base of pan with a silicon spatula, until the base is covered. Turn heat down to low.
  4. Cook wrap until it is 'dry' on top and golden brown underneath, about 1 minute. Flip over carefully with 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 pan, in between making each wrap. Remove them to a plate as you go. Keep warm until ready to serve.
Notes
  1. Store any leftovers in fridge, well wrapped so they don't dry out, for up to 3 days.
  2. You could use macadamia or avocado oil instead of ghee or tallow, if preferred. I don't use coconut oil for frying, as it has a smoke point of 170C and frying goes a lot higher than that.
  3. If you want whiter, less 'eggy' looking wraps, use egg whites instead of whole eggs.
By Quirky Cooking
Quirky Cooking https://www.quirkycooking.com.au/
Tags: breadscoconut flourdairy freeeggsgapsGluten FreeGrain Freegrass fedlunchLunchboxLunchesNut FreepaleoSnacksstarch freeThermomixtortillasVegetarianwheat freewraps
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Comments 20

  1. Jann says:
    6 years ago

    Could you use whole egg?

    Reply
    • QuirkyJo says:
      4 years ago

      Yes, for sure! 🙂

      Reply
  2. Corallie says:
    6 years ago

    Re: GAPS wraps. I’m wondering if aquafaba could replace the egg

    Reply
    • QuirkyJo says:
      6 years ago

      I think so, perhaps try making a small batch and test it

      Reply
  3. Christine Doyle says:
    6 years ago

    Hi Jo,
    Just wondering if you could use coconut oil instead of the tallow/ghee.
    Thanks, Christine

    Reply
    • QuirkyJo says:
      4 years ago

      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. 🙂

      Reply
  4. Margaret says:
    6 years ago

    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.

    Reply
  5. Christine says:
    6 years ago

    Hi Jo,
    My girls love these the next day in their lunch boxes filled with ham and cream cheese.
    Thanks very much!

    Reply
    • QuirkyJo says:
      6 years ago

      Oh that’s awesome!

      Reply
  6. Michelle says:
    6 years ago

    Could you use coconut oil or butter instead of the ghee

    Reply
    • QuirkyJo says:
      4 years ago

      Both of those do not have a very high smoke point. I would recommend macadamia or avocado oil. 🙂

      Reply
  7. Laura says:
    6 years ago

    Any chance the eggs can be replaced with something?

    Reply
  8. Carrie says:
    4 years ago

    How “eggy” tasting are these? Will using whites make them taste less eggy?

    Reply
    • QuirkyJo says:
      4 years ago

      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. 🙂

      Reply
  9. Ivana says:
    4 years ago

    Would chia or apple sauce work as a replacer for eggs?

    Reply
    • QuirkyJo says:
      4 years ago

      Probably not for this recipe, sorry! xx

      Reply
  10. Sophie says:
    4 years ago

    Could these be frozen?
    Thanks

    Reply
    • QuirkyJo says:
      4 years ago

      Yes, for sure! 🙂

      Reply
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✨Potato Bake✨

Equal amounts potato and sweet potato, peeled, sliced thinly, parboiled.
(I used 3 sweet and 3 regular)

Butter baking dish, layer potatoes.

Sauce:
1 cup cream
2 Tbsp natural yoghurt 
1/2 c chicken stock
1/2 tsp garlic powder 
1 tsp onion flakes
Zest of a lemon
Sprinkling of thyme
Salt and pepper, to taste

Mix together and pour over potatoes. Cover with grated cheese, bake etc

You'd have to adjust liquid amounts, so that it doesn't just coat it. It's got to be sitting in a puddle of it, so to speak.
————————————————

Yep, she’d rather be cooking or gardening than writing recipes 😄 so I’ll add some more details below in case you need it…

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- We used a 26x18cm dish.

- Oven temp was 180C (fan-forced) and it baked for about 30 mins (just until lightly browned).

Easy peasy! Enjoy 🤗🤗

https://bit.ly/24houryoghurtsourcream

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Let me know if you want a video how-to! 

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I love it when my readers are as excited about my recipes as I am, and want to share them! I only ask that if you do share my recipes on your own blog or on social media, you only share an excerpt or link, not the entire recipe. Full and clear credit must be given to Quirky Cooking with a link back to the original content. If you’d like to share one of my photos, please contact me for permission. Thank you! Jo x

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