Low Methionine Coconut Flour Wraps
These can be used for wraps, pizzas or baked into chips.
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Servings: 4
Calories: 215kcal
Ingredients
- ½ cup Coconut flour
- 3 tbsp Psyllium husk fibre
- 1 tbsp Tapioca Flour
- Pinch Salt
- 1 cup Coconut milk
Instructions
- Combine the coconut flour and psyllium using a whisk or a food processor. Mix until smooth.
- Combine the tapioca flour and salt with the coconut oil and psyllium mix. Mix or whisk until it is well-combined.
- Gently stir in the milk
- Knead the dough for about one minute then form it into a ball.
- Once the ball is formed, cover it with plastic and let it sit for 10-15 minutes. Let the dough rise. The rising takes place as the psyllium absorbs the liquid.
- Once the dough has risen, cut it into four directions.
- Use wax paper on the top and the bottom of the dough to roll out each section. The dough should be ¼ inch thick.
- Cut the wraps to about 12 cm in width. You can use a saucepan lid for this.
- Add ghee to a stainless steel pan.
- Cook in a pan over medium to low heat
Notes
Recipe Credit | www.cottercrunch.com
I found this recipe for coconut flour wraps that ticks all of the boxes for a low-methionine staple.
One of the hardest things with the LMD is finding foods that are satisfying enough and versatile enough.
It is difficult to find recipes for wraps or tortillas that do not contain egg. Egs are very high in methionine so are usually eliminated whilst the person is on the methionine-restricted diet.
The next ingredient that is beneficial in this recipe is Psyllium Fiber. Psyllium Fiber acts as a ‘probiotic’ meaning that it feeds the little gut bacteria in the intestines. The special thing about psyllium fiber is that one the bacteria feed on it, they create a substance known as Butyrate which is a short-chain fatty-acid that nourishes and heals the gut wall.
Tapioca Flour is a brilliant choice in the LMD as it contains virtually no methionine at all. This is a priceless pantry addition that can be used for thickening foods. One of the biggest complaints from patients on the LMD is that they cannot eat enough calories throughout the day.Tapioca is high in carbohydrates as well so it can add in precious calories to the LMD.
Coconut is a superstar as it contains nourishing fats for the body. Coconut is generally very low in pesticides as well due to the hard shell it is protected in. Coconut is a great source of fiber, fat and calories which creates a feeling of fullness.
A note on Coconut Milk. The calculations done in this recipe are based on tinned coconut milk. There is an option to lower the methionine content more by using either a tetra coconut milk or you can make the milk at home very easily. Please see the recipe and method here.
Total Methionine for the whole recipe (Using canned coconut milk) = 150 mg
4 serves = 37.5 mg each
6 serves = 25 mg each
Nutrition
Methionine: 37.5mg | Calories: 215kcal | Carbohydrates: 10.25g | Protein: 2g | Fat: 20g | Fiber: 5g | Sugar: 1g