Cassava flour tortilla - AIP


Prep Time

10 minutes

Cooking Time

4 minutes

Yields

1 serving

Ingredients

3 tbsp cassava flour (in Canada, look for nine harvest, in the US look for Otto's)

1 tbsp coconut flour

1 tbsp olive oil

3 tbsp warm water

pinch of sea salt

Directions

mix all the dry ingredients together in a small mixing bowl. Add the liquid ingredients, and mix with your hand (wash your hands!) until it is all incorporated, with no lumps. If it is sticky or too wet, sprinkle in a bit more cassava flour. If it is dry, sprinkle in a bit more water. Roll it into a ball, then start to flatten it in your palm. 

Set your pan on the burner to medium heat. Preheat your pan a little, but not too hot, you don't want to burn yourself! If you have a crepe pan, perfect! If not, use a regular non-stick (preferably enameled, not teflon) and flatten the dough with your hand until it is tortilla thin. You can also roll it out on the counter with parchment and a rolling pin, but this is less fussy.

Cook for about 2 minutes, each side and remove from the pan. 

Fill with just about anything. For AIP breakfast, lunch or dinner, use chicken, or pulled pork, or brisket or or or. For non-AIP, scrambled eggs and salsa or or or. I like to slice and smash an avocado, and spread that on, then pile in some protein. 

Notes

I first started making these with the recipe on the back of the Otto's cassava flour package, but it's too much for just one person (6 tortillas!), and quite frankly, it's just too much work, all that measuring, and rolling and cutting parchment paper. Plus, there's really not much fiber in that recipe, because it's all just cassava flour, so I added the coconut flour. Figuring out the liquid ratios took a bit of finagling. If you want to make more than one, just multiply the ingredients ratios by how many you want to make.

Cassava is a great alternative to other "gluten free" flours, but there's really not a lot of fiber or nutrients. It's a filler food, so I only eat it occasionally. It is also a bit spendy, so I mix it with other flours whenever possible.

The nutrition information on the Otto's package says per 1/4 cup serving is 28g carbohydrate, and 3g of fiber. Net carb intake is 25! On the nine harvest package it is 29g carbohydrate, and 2g fiber. Why the difference? No idea, maybe processing, maybe different measuring technology. I suggest either one of these products because they're the only 2 I know, and trying to find Otto's in Canada is ridiculously expensive. There's only 2 stores in Ontario that sell it and it's about $30 per bag. Nine Harvest is half the price, and a Canadian company. So depending where you are will determine which one you can get easily.