By Natalie R. Toney M.F.A., C.H.
Healthy Planet Food Editor
I think I finally just got the rest of my Summer wardrobe unpacked and here we are already upon the “Back to School” sales, which will soon be followed by “Sweater Weather” season(which is pretty okay by me… I’m not complaining!).Even still, here in St. Louis and the Midwest in general, we know there will be plenty of warm, summer-like days to enjoy for some weeks to come, and with them several opportunities to pack food for on the go. Picnics, road trips, (some last minute” Road Trip Ready Refreshments” in Aug.2024 Healthy Planet archives) parties, school and work lunches, will be all the more exciting when wraps or rolls are in tow, instead of the same ordinary sandwich or salad!
Wraps can be purchased in all flavors and varieties, including gluten-free, though I have an easy, plain GF vegan recipe that can also work as tortillas, (it’s a 1:1 flour ratio if you wish to make a non-GF, or whole grain version) and is light enough to go with everything. You can add herbs and seasonings to the dough, however, I rarely do as sometimes the flavors can compete with the fillings later. I usually just add some fresh herbs when I assemble the wrap. There are occasions I’m going for the aesthetic, so I will mix them in when making my dough for a bit of color, and it’s generally when I’m going to use all twelve for the same purpose and further complements the flavor. When it comes to fillings, the possibilities and combinations are truly limitless. Virtually any salad can be made into a wrap or roll, as of course can also be made for most sandwiches. Anything from a variation on the traditional PB&J, using almond butter and sliced blackberries (or another nut butter and berries) with basil, mint, and maybe a little granola for a bit of crunch. Other fillings that work quite well are quinoa, couscous, rice, rice noodles, beans, chickpeas or garbanzo, capellini, tofu, tempeh, sprouts, spinach, kale, Bok choy, peppers, cabbage, beets, shredded carrots, cucumber,… really any number of vegetables and fruits. If adding meat and/or cheese be sure to keep properly stored in a cool pack, which I recommend anyway for most any wrap or roll in order to retain consistency. A few other tips to reduce sogginess is to use sun-dried tomatoes instead of fresh, or dice larger pieces of fresh tomato and remove the seeds, sticking to medium and hard cheeses in lieu of soft creamy ones(you can always pack a container with some to add when ready to eat),and using oil, hummus, or dryer mustard based dressings, packing creamier sauces or salsas separately(any sauce, salsa, dressing or cheese can be added when creating the wrap, though depending on the time between assembling, packing, and eating, could determine if the rest of the ingredients stay bright and crisp). Breakfast “burritos”, last night’s stir fry leftovers, or sandwich favorites… wraps or rolls are a perfect way to keep lunches creative and budget friendly!
Wrap up the remaining weeks of Summer and head into the school year with these delicious, easy, and healthy homemade gluten-free wraps. Lunch will be all the more enjoyable and fun for kids and adults alike, plus they’ll probably be just as fun to make!
Tips: Do not use a cast iron skillet if you want your wraps to be thin and pliable, use a non-stick pan (they can stick, burn, crack, and dry out quickly in cast iron. For thicker, or crispy tortillas that’s okay, but wraps are too thin).To reheat, spray lightly with water and cook for about 30-40 seconds each side in a pre-heated skillet, or place wrap between two slightly damp paper towels in the microwave for 20-30 seconds(checking every 10).To “wrap”, place ingredients toward lower part of tortilla, leaving a little more than half of the top clear, and 2-3” on all sides(be sure not to over fill),bring lower half up, fold both sides in, tuck and roll up.
Ingredients:
- 3 C. All-purpose Gluten-Free flour blend (or 1 1/2 C.Almond flour + 1 1/2 C. Tapioca flour)
- 5 tsp. Psyllium husk
- 1 tsp. Salt
- 1/4 C. Avocado oil
- 2 C. Warm water
Directions: Whisk together psyllium husk and water until they form into a gel (about 20 sec.), then set aside. In a separate, larger bowl, whisk together the dry ingredients (if adding any herbs or dry flavors do so now) then make a “well” in the middle for the oil and psyllium gel. Pour gel in the well, and then mix by hand with a wooden spoon or spatula until dough begins to form. Begin kneading thoroughly with fingers, working along the sides of the bowl into the middle, until all the dough comes away and there are no dry clumps left, and a springy ball-like shape is formed. Turn dough onto a lightly floured surface, then divide into 12 balls. Cover them with a just barely damp dish towel to keep them from drying out, remove one, lightly flour it along with the work area and roll out into a tortilla shape that is about 9” x 1 mm.(flip often while rolling).If cooking tortillas immediately, place in pre-heated non-stick frying pan over medium-high heat for about 30-40 seconds, or until bubbles start to form and tortilla turns golden and darker brown in areas. Flip, and repeat on the other side, transfer then cover the finished tortilla with a dish towel to keep soft. Repeat for all 12, or however many you wish to cook. If frying at a later time, separate each with parchment or wax paper as they are being rolled out, and store in an airtight container. Cooked tortillas can be kept in an air tight container, zip lock, or plastic wrap at room temperature for 3 days, refrigerator for a week, and frozen for 6 mos. Yields 12 servings.