It only takes a couple of ingredients to create these easy and amazing wraps. They are soft, flexible and perfect for making sandwich wraps and tortillas. Try them filled with BBQ pulled pork and coleslaw, so delicious. (Check out my Smokey BBQ Pulled Pork recipe). I created this recipe for my grandson who needs gluten-free but also nut-free for school and I found that cassava flour was a good option for him.
* Please click on the green icon next to the ingredients listed below for extra details and helpful information.
Add the sweet potato to a saucepan of boiling water, then reduce to a simmer until the potato is tender. Drain well and return to the saucepan, mash and remove any lumps to create a smooth texture. Set aside to slightly cool.
Meanwhile, add the cassava flour, psyllium and salt to a large bowl and stir to combine. Spoon in the warm mashed potato and use a spatula or the back of a large spoon to push the potato through the flour mixture until a soft sticky dough is formed. Allow to sit for 5 minutes.
Take a large sheet of baking paper and place a 20cm side plate in the middle. Use a black pencil or marker to draw around the plate. This will help as a guide for the size and shape of your wraps.
Coat the centre of the baking paper with cassava flour and place the dough onto it. With well-coated hands, roll the dough around in the flour a little, then shape into a round loaf shape with a flat top. Use a large knife dusted in flour to cut the dough across the centre and then down, forming a cross. Now cut the quarters into eighths (each of the eight equal portions should be between 100 - 105gms).
Using well-dusted hands, roll each portion of dough into a ball.
Place a ball into the centre of your circle which has been dusted with flour. Use your hands and fingers to press the dough out to a thin wrap the size of the circle. Use more flour on your hands as needed to prevent sticking.
Preheat a crepe pan or fry on medium heat then drizzle in a little olive oil (I use 2 pans and have the wraps cooked in half the time). Lift the baking paper on its side and allow the wrap to fall off into your other hand, transfer to the pan. Cook only until you see the edges start to lift and you can see light brown spots forming on the underside of the wrap. Use a large spatula to lift the wrap, add a little more oil and flip over to cook the remaining side (this won't take very long). While each wrap cooks, press out the next portion of dough.
Place the cooked wraps in a single layer on a clean sheet of baking paper or a wire rack. Once cooled they can be stacked on top of each other.
The wraps can be made ahead and covered with paper towels. If you would like to serve them warm, line a baking tray and place the wraps in a single layer, heat in the oven at a moderate heat for a few minutes only.
Note: if you find you have over floured your wraps, just add a little extra olive oil to the pan. The oil will prevent the flour from burning in the pan.
Sweet potatoes are a nutrient-dense root vegetable, naturally sweet and high in fibre. They are a rich source of beta carotene (vitamin A), on average one medium sweet potato provides more than 100% of the Recommended Dietary Intake (RDI) for vitamin C. Also high in vitamin E and potassium. Store in a cool place but not in the fridge.
Cassava flour has been a staple food around the world for centuries. It's native to South America and is presently grown as an annual crop in tropical regions. Cassava is a vegetable and the whole tubular root is peeled, dried and ground down to create a flour (it's not the heavily processed tapioca flour/starch which is only the extracted starch). Cassava flour has a mild flavour, is off-white/cream in colour and is slightly lighter than regular wheat flour but is more absorbent. One cup of all-purpose flour = 2/3 - 3/4 cup of cassava flour, start with less and see how your recipe adapts. I find it's a little like coconut flour in the way that it soaks up liquid and needs an extra egg for binding (all my recipes have been triple-tested). It has the ability to brown and produce a crust when used in baked goods, which often doesn't occur when using gluten-free flours. This paleo flour is free from grains, gluten, soy, nuts, additives and fillers. It's a perfect flour for those doing an autoimmune protocol diet, for nut-free baking, anyone with food allergies or intolerances. Cassava flour is high in potassium and vitamin C, it also contains calcium, vitamin A, folate, magnesium, iron, plus resistant starch, which can improve gut health. The shelf-life of cassava flour is typically much longer than other flours. It can be kept for up to two years and possibly longer if stored in an airtight container in a cool, dark location. Purchase from health food stores or online.
Check out DISCOUNT details: You can purchase online direct from an Australian producer, "Three Spades" (threespades.com.au). Three Spades have been very generous to the JOYful Table followers and have given us a 15% discount on their cassava flour. Use the code JOYFUL15 when purchasing 2 x 2kg bags (4kg or more), add the code when going through the checkout process. Another good brand is Otto's that can be purchased online from iherb.com
Psyllium husks are indigestible and are a source of soluble dietary fibre. They expand when added to liquid and are used to relieve constipation, irritable bowel syndrome and diarrhea. Psyllium is also used in gluten free baking, where the ground husks bind moisture and help make breads less crumbly.
Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.
The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.