Gluten Free Wraps

Gluten Free Wraps are perfect for lunches and make a nice change from bread.  As part of a healthy gluten free meal plan, these are indispensable.  

There are several ready made options on the market.  Some roll and hold together better than others.  My current favourite as a sandwich wrap is Toufayan.  You can stuff them pretty full and roll them up and they hold up pretty well.  Some of the others like Udi's are a bit doughy but I like to use them a pizza crust for a quick lunchtime personal pizza.

Here are some home made options.  From the super simple lettuce wrap to make your own in the microwave flax and coconut wraps.  You may have some fun trying these and might land on a favourite. 

Here are a few options:

Gluten Free Lettuce Wraps

Gluten Free Rice Paper Wraps

Gluten Free Flax Wraps

Gluten Free Almond / Coconut Wraps

Gluten Free Lettuce Wraps:

These are so simple, light and easy.  They work well with egg salad, tuna, or salmon, but be creative and see what works for you.  Just pick a few nice broad leaves, spoon in the ingredients and roll it up.  You can use romaine, but if you can get the live boston lettuce it works great and won't split on you.

Gluten Free Rice Paper Wraps:

You might find these a little tricky at first but once you get the hang of it, they may become a go-to favourite.

Rice paper wraps are available in most grocery stores and all Asian markets.  They're not exactly home made but they do take a bit of effort so I figure they qualify.



Fill a plate that’s a little bigger than the wrap with hot water from the tap.  Don’t use boiling water.

Soak the wrap until it’s softened a bit but not flimsy.  This is where the trick lies.  You’ll feel like it’s still too stiff to roll, but it will continue to soften on the board as you add your filling.


Lay it flat and add your filling. 




Fold over the sides, then role.

Voila!

Gluten Free Flax Wraps:

This is from the Wheat Belly book by Dr. William Davis:

3tbsp flax seed

¼ tsp onion powder

¼ tsp paprika

¼ tsp celery salt or sea salt

¼ tsp baking powder

1 tbsp coconut oil melted plus more to grease the pan

1 tbsp water

1 egg

Mix the dry ingredients together

Add the oil, water and egg.  Mix well.

Pour into a greased glass pie plate and spread evenly

Microwave for about 2 ½ min.  Time will vary depending on your microwave.

Method:

(photos are of the almond / coconut wrap below which is a bit lighter in colour.  Method is the same)

Mix the dry ingredients together

Add the oil, water and egg.  Mix well.

Pour into a greased glass pie plate and spread evenly

Microwave for about 2 ½ min.  Time will vary depending on your microwave.

Loosen the edges with a spatula and lift out

Fill and serve

Gluten Free Almond / Coconut Wraps

This is a SCD (Specific Carbohydrate Diet) friendly version.  It's not only gluten free, it's starch and grain free.  The recipe is the same as above, just substitute the 3 tbsp ground flax seed for 2 tbsp ground almonds and 1 tbsp coconut flour.  Substitute the baking powder for ¼ tsp baking soda and a squirt of lemon or lime juice.  I find this one cooks in the middle best if it’s raise off the bottom of the microwave.  You can invert a second pie plate to accomplish this.

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