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primal

Clean energy snack - Superfood trail mix

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Clean energy snack - Superfood trail mix

As some of you may or may not know I am laid up awaiting my fourth back surgery this month. This one will be a big one and due to some major allergies I can not tolerate pharmaceutical drugs (which I think is a blessing in disguise, albeit a painful one, but still a blessing). Instead I will be employing every ounce of knowledge I have about alternative medicine, healing techniques, and most importantly holistic nutrition to heal and cope through this tough time.

Some think that when you are in a time of physical crisis ( i.e. sick, injured, or even depressed) is a time to turn to comfort foods but I am adamantly opposed to this concept. The time when you are at your lowest is the MOST important time to fuel your body with nutrient dense food to accelerate healing. I also believe that feeding yourself nourishing food at any time is a beautiful way to honor the body you have been given no matter what state it is in. 

Since I can’t do much in the way of cooking I want to show you something I have been eating that doesn’t take much in the way of effort but packs a huge nutritional punch.

Check out this superfood trail mix that requires no cooking at all!

superfood trail mix words

Here is the run down of what each of these foods offer nutritionally to make them “super foods”

  • Cacao nibs/cacao is one of nature’s richest dietary sources of magnesium and is also an excellent source of iron and dietary fiber.

  • Cashews provide an impressive profile of beneficial oils and an ideal ratio of healthy saturated, monounsaturated, and polyunsaturated fats.

  • Pumpkin seeds are a good source of plant-based protein, iron, and trace minerals.

  • Goji berries are a high source of protein, a wealth of antioxidants and over 20 vitamins and minerals.

  • Goldenberries contain a high amount of carotene and bioflavonoids, vitamins A and C.

  • Mulberries contain iron, calcium and vitamin C along with dietary fiber and resveratrol.

Please be conscious of the sources of your nuts and fruits to make sure they are coming from reputable sources (I have linked organic and reliable companies above). I also soak my cashews and pumpkin which removes anti-nutrients (compounds that can interfere with the absorption of nutrients), increases nutrient density, and makes the nuts more digestible. This is optional but highly recommended if you have the time. Instructions are in the recipe below

No matter what state you are in you can add equal parts of each of these ingredients, portion it out in 1/4 cup servings and pack them up in portable containers so you have power food on the go (in the car, hiking, or even at your desk for a late afternoon snack). You can top off your favorite yogurt, smoothie, or salad with this mix or do what I do and make it into a cereal!

Add a 1/4 cup of the trail mix with some plant based protein powder into a bowl and top it with a non dairy milk for an instant and delicious morning cereal. SO. GOOD.

Don’t worry if you don’t have all the ingredients you can make an even simpler version using just pumpkin seeds, cacao nibs, and only one of the dried fruits (mulberries, gojis, or golden berries) and mix those in equal proportions. I pick whatever is cheaper that week to make this and remember to keep your serving size to fit in the palm of your hand because dried fruits sugars have been concentrated in the drying process. I must also add that Nutivas naturals just came out with this same exact trail mix already mixed so you skip buying all the ingredients separately and purchase it here. I will admit its a bit more expensive to buy it pre made but that is for your to decide what will suit your needs best. 

My family will be helping me document my food, supplements, and pain management techniques during my pre and post recovery period on my social media platforms so make sure to follow my journey!

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Superfood Trail Mix

Serves 12

Vegan - Raw - Gluten Free - Grain Free - Dairy Free - Refined Sugar Free

Ingredients

  • 1/2 c Cacao Nibs
  • 1/2 c Goji Berries
  • 1/2 c Mulberries
  • 1/2 c Goldenberries
  • 1/2 c Cashews
  • 1/2 c Pumpkin Seeds

Instructions

  1. Add all the ingredients to an airtight container and store in a cool dry place or portion out in 1/4 cup servings in baggies for on the go nutrition!

Notes

  1. Feel free to not use all three dried fruits, its a personal choice and it boils down to which ones you want to buy or what is most available to you.
  2. I like to soak my nuts and seeds because it removes anti-nutrients (compounds that can interfere with the absorption of nutrients), increases nutrient density, and makes the nuts more digestible.

Here is how I do it

  1. In a large glass bowl or mason jar add the nuts/seeds and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp. Celtic sea salt. Cover with a light cloth for 8 hours (overnight is perfect). Rinse thoroughly and drain. I allow mine to dehydrate in an oven at its lowest temperature until dried (4-8 hours) or in a dehydrator to achieve a crispy texture but they can be eaten right away they will just have a squishy texture.

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Carrot Ginger Puree...Sweet Spicy Simplicity

The leaves are falling, the air is crisp and that means one thing…fall is us upon. While I am sad to see summer go, I am quickly reminded that with fall comes a beautiful harvest of creamy squashes, pumpkins and root vegetables… oh my!

Although I like to make inventive and unique recipes, most of the time I crave simple honest food. 

Enter this crazy easy and delicious Carrot Ginger Puree. 

 All that is necessary for this recipe is to steam carrots and blend them with some ginger, broth of choice (chicken, vegetable, dashi), olive oil, and blend it up. Garnish with cilantro and blamo you have yourself a side dish that could be used for a dinner party or a solo night in front of the tv with a big spoon ;)

I suggest making a ginger paste when you do your food prep to save time on weeknight cooking and because chopping ginger can be a drag. I like to make a large batch of this because I use ginger a lot, but make as much as you and your family will use for a week. 

  • Simply take 3-4 large pieces of ginger peel and chop into chunks. 
  • Add the chopped ginger to a food processor and cover half way with a light oil.
  • Pulse the ginger, scraping the sides down every so often with a spatula, until the mixture becomes a paste with no large chunks. 
  • Store in an airtight container and use when needed. It should last about a week or so in the fridge. 

Carrot Ginger Puree

Serves 4

Vegan - Gluten Free - Grain Free - Sugar Free - Paleo 

Ingredients

  • 2 lb Organic Peeled Carrots
  • 1 1/2 Tbl Finely Chopped Ginger
  • 1/2 -1 Cup Low Sodium Chicken Broth (see notes)
  • 2 Tbl Olive Oil
  • 1 tsp Bragg's Aminos or to taste
  • or
  • Celtic Sea Salt to taste

Optional

  • 1 Tbl Chopped Cilantro for Garnish

Instructions

  1. Cut peeled carrots into 1/2'' pieces.
  2. Place into the basket of a steamer set over simmering water and steam for 5-8 minutes or until the flesh is easily pierced with a fork.
  3. Transfer the carrots to a blend and add the finely chopped ginger, olive oil and 1/2 cup of broth.
  4. Start to blend. If the mixture is too thick add more broth a few tablespoons at a time and blend.
  5. When the consistency is to your liking taste for seasoning.

Notes

  1. For a creamier puree replace the chicken broth with coconut milk and omit the olive oil.
  2. For the ginger: I like to chop up a bunch of ginger and process in a food processor with some oil to cover the ginger half way and blend until it becomes a fine paste. This way you don't have to chop ginger every time you need it.

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Homemade Spicy Chocolate Coconut Granola Bars

I cringe at the price and ingredients of granola and meal replacement bars at the supermarket….

$2-$4 (sometimes even more) for a bar that has weird sugar syrups, refined oils, soy lecithin, and/or a myriad of other undesirable additives?

YEAH RIGHT!

You can make your own bars at home and control the oils,  sweeteners and all of the ingredients for only a fraction of the cost. 

Check out my spicy chocolate coconut granola bars!

Oooohhhh Ahhhhhhh

These puppies are super easy to make and pack up very nicely in your gym bag or purse for some quick fuel on the go. Feel free to sub your favorite nuts and seeds and change the sweetener to your preference (coconut sugar, honey etc). I used garam masala and curry powder but if that’s a little too out there for your taste or you are making these for kids feel free to leave it out. 

Homemade Chocolate Spiced Granola Bars

Yields 12

Vegan - Gluten Free - Refined Sugar Free - Soy Free

Ingredients

  • 1/2 Cup Roughly Chopped Raw Pecans (or nut of choice)
  • 1/2 Cup Roughly Chopped Raw Cashews (or nut of choice)
  • 1 Cup Raw Pumpkin Seeds (or seed of choice)
  • 1 Cup Raw Shredded Coconut
  • 1 Cup Soaked and Sprouted Gluten Free Oats (or equal amount of seeds or nuts) * see notes
  • 2 Tbl Raw Cacao
  • 2 tsp Cinnamon
  • 1 tsp Garam Masala (optional. I used Frontier brand)
  • 1/2 tsp Curry Powder (optional. I used Trader Joe's brand)
  • 1/2 tsp Fine Sea Salt
  • 3 Tbl Coconut Oil 
  • 2/3 Cup Pure Maple Syrup (or coconut syrup, or honey)

Instructions

  1. Preheat the oven to 350F
  2. Grease a 9x13 baking pan with the oil you are using for the granola bars and line with parchment paper.
  3. On a sheet pan place all of the nuts, seeds, and oats (if using) and toast on the middle rack for 8 minutes or until fragrant and lightly browned. (If you prefer a raw bar skip this step)
  4. Take the pan out of the oven and sprinkle the shredded coconut on top and return the sheet pan to the oven for 2-3 more minutes or until the coconut is lightly browned.
  5. Transfer the oat/nut/coconut mixture into a large bowl and set aside.
  6. Reduce the oven temp to 325F
  7. In a saucepan, combine the maple syrup and oil.
  8. Over medium high heat bring to a boil and then add the salt, spices, and cacao powder.
  9. Stir as soon as you add the spices and as soon as the mixture starts to bubble remove from the heat.
  10. Pour the syrup over the oat/nut mixture in the large bowl and stir until evenly coated.
  11. Pour the mixture into the prepared pan and press down firmly with a piece of parchment paper over your hands or greased or wet hands.
  12. Bake for 25 minutes.
  13. Let cool for 1-2 hours in the pan on the counter.
  14. Once fully cooled remove from the pan and turn out onto a cutting board.
  15. Cut into bars.
  16. The size is up to you but I cut mine into 12 bars by cutting the whole tray down the middle length wise and then splitting those 2 pieces into 6 equal portions in the shape of granola bars.

Notes

  1. If you would like to make a raw bar simply omit toasting the nut and seeds. Combine the syrup mixture and stir into the nuts. Follow the rest of the recipe as is except dehydrate the bars in a warm oven (on the lowest setting) overnight or in a dehydrator for 12 hours or until dry and crispy. Allow to set up on the counter for one hour before slicing. Do not consume raw oats they contain phytic acid that requires them to be soaked first. Soak them overnight and then dehydrate in a low oven or dehydrator overnight to "sprout" them.

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Raw Nutella Power Pudding

Life can be hard. 

Pudding can make life better. 

Nutella Chocolate Pudding can make life waaaaay better. 

Why is this pudding so special? Because this is a raw/vegan nutritional powerhouse pudding posing as a decadent dessert. The base of this is chia seeds, flaxseed meal, and hazelnuts soaked in your choice of dairy free milk (coconut milk makes this incredibly rich and decadent while almond milk makes a lighter pudding so choose accordingly).

So we have Omega 3’s, fiber, & protein disguised as dessert! Pretty awesome combo if you ask me.

The chia/flax hazelnuts needs about an hour to soak up and bloom but you can assemble those ingredients the night before and blend it up the next day.

Crazy easy, super delicious, and deceivingly healthy.

Does it get any better? 

Nutella Chia Flax Power Pudding

Serves 2

Vegan - Raw - Sugar Free - Gluten Free - Grain Free - Paleo

Ingredients

  • 2 Tbl Chia Seeds
  • 2 Tbl Flaxseed Meal
  • 1 Cup Hazelnuts (skins removed if possible but not necessary see notes)
  • 1 Cup (+ 1/2 Cup Reserved) Coconut Milk or Dairy Free Milk of Choice
  • 3 Tbl Raw Cacao Powder
  • 1 1/2 Tbl Pure Maple Syrup
  • 1/4 tsp Fine Sea Salt
  • 1/2 tsp Pure Vanilla Essence or Extract
  • 1/4 tsp Instant Espresso Powder (optional)

Optional Toppings

  • Cacao Nibs
  • Chopped Hazelnuts
  • Shaved Dark Chocolate
  • Scoop of Coconut Cream
  • Goji Berries
  • Shredded Coconut

Instructions

  1. Soak the chia seeds, flaxseed meal, and hazelnuts in one cup of dairy free milk for at least one hour but 4-6 hours will soften the hazelnuts so they blend easier.
  2. Use a spatula to scoop the bloomed chia/flax/hazelnut mixture into a high power blender. (It will be very sticky and will be formed to the size of the container)
  3. Add the salt, cacoa, maple syrup, espresso powder (if using) and 1/4 cup of reserved milk and blend until smooth.
  4. If the pudding is too thick add the remaining 1/4 cup of milk until the desired consistency is achieved.
  5. Taste for sweetness and add more maple syrup if you like.
  6. The pudding is ready to eat but it can be covered and kept in the refrigerator for up to one week.

Notes

  1. If you want the smoothest possible pudding you will want to use skinless Hazelnuts. The skins can be removed by a few methods: If you do not follow a raw diet you can roast the hazelnuts for 15 minutes in a 350 oven or roast slow in a warm oven for 12 hours or in a dehydrator following manufactures directions and then place in between two kitchen towels and rub them vigorously. The skins should come right off. If you soak the hazelnuts overnight and then rub in between two towels the skins should come off easily as well.

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All Natural Pre Workout Juice for Champions

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All Natural Pre Workout Juice for Champions

Beet juice words

There is a lot of hype out there in the bodybuilding/workout community advertising pre workout supplements. I would be lying if said I have never tried one…ok truth talk I have tried about all of them. I use to be somewhat of a gym rat and if a supplement helped my lifts and gave me energy I didn’t really pay attention to any of the additives, dyes, or crummy ingredients written in tiny print next to a warning label….whoops :/

Now a days I haven’t been in the gym in a few years due to a couple of back surgeries ( a story for another time) so I have had the luxury of looking at these supplements with an unbiased perspective and the view is not pretty.

Top selling pre-workout supplements such as USP Labs Jack3D, MusclePharm Assault, & MuscleTech NeuroCore contain the following chemically derived ingredients:

Sucralose: An artificial chlorinated artificial sweetener in line with aspartame and saccharin, with detrimental health effects to match(aka Splenda). Sucralose has been show to decrease gut health by 50% and despite its “diet” artificial sweeteners have been shown to: 

  • Stimulate your appetite
  • Increase carbohydrate cravings
  • Stimulate fat storage and weight gain

FD& C Red #40: 

  • A petrochemical. A highly processed, petroleum based chemical used to color foods to make them more visually appetizing.
  • It goes by several names including: Allura Red, Food Red 17, C.I. 16035, FD&C Red 40.
  • It is banned and/or being phased out in much of Europe due to concerns over health effects.

Acesulfame-K: is a potassium salt containing methylene chloride, a known carcinogen.

Reported side effects: Long term exposure to methylene chloride can cause nausea, headaches, mood problems, impairment of the liver and kidneys, problems with eyesight and possibly cancer. Acesulfame-K may contribute to hypoglycemia. 

Concerns: Of all artificial sweeteners, acesulfame-K has undergone the least scientific scrutiny. Early studies showed a potential link between the sweetener and development of multiple cancers in laboratory animals. 

When you take a step back and think about the long-term damage you are doing to your body for short-term gains in the gym it seems pretty insane. 

So whats the solution to still getting huge pumps, increased lifts, and long-lasting energy to tear the gym a new one?

BEETS!!!!

Natures Candy
Natures Candy

So why are beets the key to succesful workouts?

  • Beets are a great source of inorganic nitrates which friendly bacteria in the mouth convert to nitrate, and then through the body is converted to nitric oxide. Ever heard of it? If you are a gym rat you probably are very familiar with nitric oxide as a pre workout supplement that helps increase your lifts because of its positive effect on blood flow, muscle contraction, and neurotransmission. Basically bigger lifts and more energy. 
  • Beet juice has been shown to drop systolic blood pressure by 5-10mmHG depending on the dose. The more the better (1 cup is a good serving suggestion) but you will want to start small (about 1/4 cup) or else you could feel a bit light-headed if you are an athlete and your blood pressure tends to run on the low side. 
  • It is best to drink this a few hours (2.5 hours to be exact) before your workout for the peak levels to be reach while exercising but one hour before will still yield positive results.  

 Great article on the scientific benefits of beet juice and energy output

Other health benefits from Beet Juice:

• It is an amazing antioxidant and helps prevent the formation of cancerous tumors. 

• Beetroot juice detoxifies the liver and aids in healing diseases of the digestive system. 

• Good source of folic acid and helps in providing protection against birth defects.

• Beet juice lowers bad cholesterol level.

You can buy a beet root powder but I like to juice mine fresh along with turmeric ( a natural anti-inflammatory which will help decrease muscle soreness), ginger (for added heat to increase blood flow and beat muscles soreness), and carrots for some sweetness and to prevent muscle cramping. This juice is also an amazing pain killer for post workout as well so basically anytime anywhere you can drink this juice and feel amazing!

Bonus Add ons:

  • Maca Powder: A powerful adaptogen that increases oxygen, energy, and balances hormones
  • Scoop of favorite protein powder to balance the natural sugars and give your body more to work with for extended workouts.
  • 1 tbl of chia seeds to aid in fluid retention, halting absorptions of sugars, and for a boost of protein. 

Pre Workout Beet Juice Drink

Yields 3

Vegan- Alkaline - Gluten Free - Grain Free - Paleo

Ingredients

  1. 3 Organic Peeled Beets
  2. 4 Organic Peeled Carrots
  3. 2 Small (about 1'') Pieces Peeled Turmeric
  4. 1 Small Coin of Ginger
  5. Optional: Maple Syrup, or Honey to Taste but raw and pure is best

Instructions

  1. Juice all of the ingredients in a juicer and store in an airtight glass container.
  2. One serving is 4-8oz (1/2 -1 cup) but start small.

Notes

  1. Don't have a juicer? Chop all of the ingredients into very small pieces and add them to some warm water in a high power blender and puree then strain through cheesecloth.
  2. Feel Free to add in protein powder for extended workouts and maca powder to increase energy and oxygen levels.
  3. Excessive consumption of beet juice may cause your urine to turn pink. This is normal and nothing to be worried about.

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Raw Vegan Pub Cheese!!!

When I was growing up Friday nights in my house were great. My mom would let us put our feet up on the table and recline back like old men, we would eat pub cheese, and my mom would crack a rolling rock while we listened to tunes on the radio. Life was simple. Good cheese, family, and music was all we needed. 

Unfortunately dairy is no longer a friend of some members of my family (nor is the gluten in beer anymore) so we have had to make some changes. 

I have made a raw vegan version of the famous pub cheese to fill the void and luckily there are some great Gluten Free beers hitting the market to recreate the magic. 

Here is a list of the top 10 Gluten Free Beers from Gourmet Magazine

I made this with soaked raw almonds and macadamia nuts. The great thing about soaking your nuts before eating them is that it removes a lot of the lectins (protein binding carbohydrates that are found in plants and animals). Lectins can be harmful for digestion because of their binding qualities that can attach to the intestinal lining and cause a lot of problems such as reduced nutrient, mineral, and protein absorption, as well as leptin resistance (a pre diabetic condition linked to obesity). This is important information for people with gluten allergies who are probably dealing with or have dealt with some kind of intestinal damage like leaky gut :/

Read more about lectins and how to reduce them in your diet here

Not to fear because soaking nuts greatly diminishes the lectins levels so this recipe is free from gluten, grains, and dairy as well as gut friendly :) 

First off rinse and then soak your nuts overnight in filtered water.

Drain the nuts and rinse off any additional residue and place in a blender along with the remaining ingredients. 

Blend until smooth. Taste for seasoning. 

Transfer to a fine sieve lined with cheese cloth and place over a bowl to drain overnight. ( I know there is a lot of waiting here but the prep is stupid easy so it all works out in the end)

Turn out the cheese and eat up! 

Raw Vegan Pub Cheese

Raw - Vegan - Paleo - Gluten Free - Grain Free - Soy Free - Sugar Free

Ingredients

  • 1 cup raw cashews 
  • 1/2 cup raw macadamia nuts 
  • 3 Tbl Extra Virgin Olive Oil
  • 3/4 cup Water
  • 1/4 cup Fresh Lemon Juice
  • 1/4 tsp Fine Sea Salt
  • 1 Garlic Clove minced
  • 3 Tbl chopped Parsley (measure after chopping)
  • 2 tsp Dried Thyme
  • 1/8 tsp Black Pepper
  • 2 Tbl Chopped Chives (measure after chopping)

Instructions

  1. Rinse off the nuts and place in a bowl.
  2. Cover with water and place in the fridge to soak overnight.
  3. Drain and rinse the nuts and place in a blender along with all of the remaining ingredients minus the chives.
  4. Blend until smooth.
  5. Fold in the chives and transfer the cheese to a sieve lined with cheesecloth placed over a bowl to drain.
  6. Fold the cheesecloth over the top and place in the fridge to drain overnight.
  7. Turn out the cheese and serve!

Notes

  1. The flavors need time to mellow in this recipe so if you taste it right out of the blender don't be surprised if the garlic and lemon come on strong. Feel free to play around with the amount of garlic to suite your preference. If you don't like a raw onion favor feel free to leave the chives out but they really lend a good bite to the cheese.

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Snack Attack!!! Fat Free Baked Cinnamon Apple Chips

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Snack Attack!!! Fat Free Baked Cinnamon Apple Chips

I have an addiction to all things crunchy…nuts, fries, chips. I could survive solely on snack food if I didn’t have a nutritional conscious, but sadly, that is not the case. 

I know I shouldn’t be eating pre packaged fried foods with refined oils, cheap ingredients, and un identifiable additives…so I had to figure out a way to get my crunchy snack food fix the healthy way.

Enter the baked apple chip. 

apple cooked tray

Oooooooooooooooooohhhhhhh.

Ahhhhhhhhhhhhhhhhhhhhhh. 

Simple, pure, crunchy, apple goodness. 

Oh and did I mention they are stupid easy to make? I’ll walk you through it. 

Start by placing the bottom of an apple directly on top of the blade portion of a mandolin and slice as thin as possible ( you can use a knife if you don’t have a mandolin).

Place the apples in a ziploc bag and toss with lemon juice to prevent browning and add 2 tsp cinnamon and 1 tsp coconut or raw sugar (the sugar is optional and feel free to let your imagination run wild with the spice portion: curry, nutmeg, garam masala etc)

Toss to coat the apples.

Line a baking sheet with parchment paper and lay the apple slices in one layer.

Bake at 225F for one hour. Flip. Then bake for an additional hour.

Turn off the oven and leave the chips to cool with the oven door shut. They will crisp up as they cool so leave them alone until they snap when you gently push on one. 

Store in an airtight container if you don’t slam the whole tray cookie monster style like I did…whoops.  

Baked Apple Chips

Vegan - Gluten Free - Paleo - Nut Free - Refined Sugar Free - Fat Free

Ingredients

  • 2 Crisp Apples (Fujis, Granny Smith, Honeycrisp, Pink Lady)
  • 2 tsp Lemon Juice (about 1/2 a lemon)
  • 1 Tbl Cinnamon
  • 2 tsp Raw or Coconut Sugar (optional)

Instructions

  1. Preheat the oven to 225F and line two sheet trays with parchment paper.
  2. Slice the apples horizontally across the core on a mandolin (or with knife) as thin as you can.
  3. Toss the apples in the lemon juice to prevent browning.
  4. Toss the apples, cinnamon, and sugar in a ziploc bag until well coated or you can also sprinkle by hand.
  5. Lay the apples in a single layer on the lined sheet pans.
  6. Bake for one hour.
  7. Flip the apples.
  8. Bake for an additional hour.
  9. Turn the oven off and allow the chips to cool with the oven door shut or until they are very crisp and snap when pushed on lightly with your finger.

Notes

  1. If these are left long enough to cool they will stay crispy stored in an airtight bag or container for a few days. This same process can be used with bosc pears.

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Low Carb, Paleo, Grain Free Tortillas!!!

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Low Carb, Paleo, Grain Free Tortillas!!!

tortilla 13- taco
tortilla 13- taco
tortilla 13- taco

To all the paleo eaters, cross fitters, low carb lovers, and gluten and grain free guys and dolls out there I have an announcement to make….I have a new tortilla recipe for you and you aren’t going to believe what the main ingredient is….

Want to know what it is?.....

CAULIFLOWER!!!

What a versatile and tricky little veggie that cauliflower is. 

Now I have to say that this is sort of a “fake out” recipe because they look like corn tortillas, but have a different texture and have a more nutty, sweet taste. Except these don’t have any sugar, preservatives, or other weird ingredients manufactures think are necessary to make natural food taste more like “food”.

Pffftt amateurs!

You know very well that you can make something twice as good, and 150% more nutritious so come on already and let’s make some tortillas!!!

First off gather your ingredients…

tortilla mise
tortilla mise

3 cups of steamed cauliflower, 2 eggs, 2 tbl Arrowroot Flour, 2 1/2 tsp Coconut Flour, and 1/4 tsp salt.

Oh and preheat your oven to 375F and process the cauliflower into rice in your food processor. 

 It should look like this and if you can’t get it any finer its ok, you will be blending it again. Place the cauliflower in some cheesecloth and drain all the water out. 

Now put the drained cauliflower back into the food processor along with all of the other ingredients and mix until finely processed into a thick paste. Allow to sit for ten minutes for all of the coconut flour to absorb the liquid and swell. 

Line a sheet pan with parchment paper and drop 2 heaping tablespoons of batter onto the pan with plenty of room to spread into 4’‘ rounds. Press with your fingertips and make them as thin as possible wetting your fingertips if they begin to stick to the batter. 

 Use the side of your palms to form the tortillas into a circle as best as you can. 

Bake for 12 minutes or until the edges just start to turn a golden brown and when you try to flip them they don’t stick to the paper and look like this…

Flip the tortillas over and bake for an additional 12 minutes or until they look like this…

Now at this point you can place a piece of wax paper in between each tortilla and wrap them in plastic or in an airtight container  in the fridge or freezer or until ready to use. 

When you are ready to eat them, griddle them off in a dry skillet or on an electric skillet pressing on each side with the back of a spatula, or until they are equally browned and crispy.

Don’t worry they won’t stick. 

Fill with your favorite meat, veggie, or anything your creative heart and stomach can think of!

Grain Free Low Carb Tortillas

Yields 8

Paleo - Grain Free - Sugar Free - Gluten Free - Low Carb

Ingredients

  • 3 cups Cauliflower Florets cut into small pieces (stems removed)
  • 2 Eggs
  • 2 Tbl Arrowroot Flour
  • 2 1/2 tsp Coconut Flour
  • 1/2 tsp Fine Sea Salt

Instructions

  1. Preheat the oven to 375F and line 2 sheet pans with parchment paper.
  2. "Rice" the cauliflower by placing it in to a food processor and pulse until finely pulverized into small rice like pieces.
  3. Then place the riced cauliflower into a bowl, cover with a dish towel, and microwave for 2 minutes.
  4. Stir the cauliflower, cover and microwave an additional 2 minutes.
  5. Place the steamed cauliflower into a dish towel or a few layers of cheesecloth and squeeze out all of the water so it is very dry.
  6. Place the drained cauliflower back into the bowl of a food processor along with the remaining ingredients.
  7. Process the mixture until it is almost smooth and becomes thick and pasty.
  8. Allow to sit for ten minutes for the coconut flour to absorb as much liquid as it can.
  9. Drop two heaping tablespoons of the batter per tortilla and spread out with your fingers as thin as possible.
  10. Use the sides of your hands to make it into a circle as best as you can.
  11. Repeat with the remaining batter. (About 4-5 tortillas will fit on a sheet pan)
  12. Bake for 12-13 minutes or until the edges of the tortillas are just golden and they do not stick to the parchment paper when you try to flip them.
  13. Flip each tortilla and bake for an additional 12-13 minutes or until golden brown all over.
  14. *If you are not eating them now you can bag them at this point and place a piece of wax paper in between each tortilla and refrigerate in a plastic bag or container until ready to eat.

When ready to eat

  1. Heat a dry skillet over medium high heat and griddle each tortilla by pressing them with the back of a spatula until they are golden brown and crispy on each side.

Notes

  1. These can be made ahead of time up until the step that they come out of the oven. They can be crisped up to order right before serving or else they will be soggy if eaten right out of the fridge. These can also be frozen and thawed out on a counter and then browned off in a skillet before eating.

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