For those following a paleo diet, traditional corn tortillas are off-limits because corn is considered a grain. However, this doesn't mean you have to forgo tacos and wraps altogether. Grain-free alternatives, crafted with ingredients that align with paleo principles, offer a satisfying substitute. This article explores various paleo-friendly tortilla options, their ingredients, preparation methods, and tips for achieving the best results.
Understanding the Paleo Diet and Tortillas
The paleo diet centers around foods that our hunter-gatherer ancestors are believed to have consumed. This typically includes meats, fish, vegetables, fruits, nuts, and seeds while excluding grains, legumes, dairy, and processed foods. Corn, being a grain, is excluded from the paleo diet.
Key Ingredients for Paleo Tortillas
Several alternative flours and binders can be used to create paleo tortillas. Here are some of the most popular:
- Cassava Flour: Ground from the entire cassava root, cassava flour is a popular choice for paleo baking. It retains more fiber and nutrients than tapioca starch and offers a neutral flavor and a texture similar to wheat flour. It results in pliable and elastic tortillas that don't easily crack.
- Tapioca Flour/Starch: Extracted starch from the cassava root, tapioca flour (also called tapioca starch) acts as a binder and contributes to the tortilla's chewiness. It can often be used interchangeably with arrowroot powder.
- Coconut Flour: Made from dried coconut meat, coconut flour is low in carbohydrates and high in fiber. It adds a subtle sweetness and works well in combination with other flours.
- Almond Flour: Ground from almonds, almond flour adds a nutty flavor and nutritional value. It is often combined with other flours to improve texture.
- Arrowroot Powder: A starch extracted from the arrowroot plant. It can be used interchangeably with tapioca flour in many recipes.
- Flax Meal: Ground flax seeds add fiber and nutrients. They also act as a binder, helping the tortillas hold together.
Binders
- Eggs: Eggs are a common binder in paleo tortillas, providing structure and a fluffy texture.
- Flax Eggs: A mixture of ground flaxseed and water can be used as an egg substitute for those with egg sensitivities or preferences.
- Applesauce: Some people have found that applesauce can be used as an egg substitute.
Fats
- Palm Shortening: Palm shortening, without hydrogenated oils, offers a higher melting point than coconut oil, contributing to the desired tortilla texture.
- Coconut Oil: Melted coconut oil can be used in place of ghee or butter.
- Ghee: Clarified butter with lactose and casein removed, ghee is considered paleo-friendly by some.
- Lard: Fresh lard, if sourced cleanly, is considered a healthy fat option.
Liquids
- Warm Water: Using warm water helps make the dough more pliable.
- Almond Milk: Unsweetened almond milk adds moisture and flavor.
- Coconut Milk: Coconut milk can be used to make the batter more watery for crepes.
- Chicken Stock/Bone Broth: These can be used in place of water for added flavor.
Paleo Tortilla Recipes and Techniques
While specific recipes vary, the general process for making paleo tortillas involves:
- Mixing Dry Ingredients: Whisk together the chosen flours (such as cassava, tapioca, coconut, and/or almond flour), salt, and any desired spices (like onion powder or garlic powder). Sifting the flours helps to remove clumps and ensures a smoother batter.
- Adding Fat: Cut in the fat (palm shortening, coconut oil, etc.) using a pastry cutter until the mixture resembles a sandy consistency.
- Incorporating Wet Ingredients: Stir in the wet ingredients (eggs, water, almond milk, etc.) until a smooth dough forms.
- Resting the Dough: Allow the dough to rest for about 20 minutes to allow the flours to fully absorb the liquid.
- Pressing the Tortillas: Divide the dough into equal portions (using a cookie scoop can help with consistency). Place each portion between two pieces of parchment paper and use a tortilla press or rolling pin to flatten the dough into a thin circle.
- Cooking the Tortillas: Heat a skillet or griddle over medium heat (or medium-low heat, depending on the recipe). Cook each tortilla for 1-2 minutes per side, or until golden brown spots appear. Avoid overcooking, as this can make the tortillas brittle.
Tips for Success
- Patience is Key: Cooking the tortillas on medium-low heat is essential to prevent them from becoming pancake-like.
- Use Minimal Grease: Use as little oil as possible to achieve an authentic tortilla-like texture. A well-seasoned cast iron skillet is ideal.
- Don't Overstir: Stir the batter gently and only until combined to avoid incorporating too much air.
- Embrace Imperfection: The first tortilla may not be perfect. Adjust the heat and cooking time as needed.
- Experiment with Flavors: Add spices like onion powder, garlic powder, or chili powder to customize the flavor.
Recipe Variations and Substitutions
- Sweet Tortillas/Crepes: Add coconut milk and honey to the batter for a sweeter version, perfect for crepes.
- Egg-Free/Vegan Option: Replace the egg with almond milk or applesauce. Note that this may require adjustments to the cooking time and technique.
- Substituting Flours: While some flours can be substituted for others, it may affect the final texture and flavor. Tapioca flour and arrowroot powder are often interchangeable.
Storage and Reheating
- Storage: Store leftover tortillas in an airtight container in the refrigerator for up to one week. Placing parchment paper between the tortillas helps to absorb moisture.
- Freezing: Freeze the tortillas by layering them between pieces of parchment paper in a freezer-friendly zip-top bag. Thaw in the refrigerator or on the counter before reheating.
- Reheating: Reheat the tortillas in a skillet or griddle over high heat until warmed through.
Serving Suggestions
Paleo tortillas can be used in a variety of ways:
Read also: Is cornbread healthy?
- Tacos: Fill with your favorite taco meat, vegetables, and toppings.
- Wraps: Use for lunch wraps with deli meat, lettuce, and avocado oil mayo.
- Burritos: Make breakfast burritos with eggs, vegetables, and salsa.
- Quesadillas: Fill with cheese (if dairy is part of your diet) and vegetables.
- Crepes: Fill with fruit, honey, and other sweet toppings.
- Tostadas: Bake or fry the tortillas until crispy and top with your favorite tostada toppings.
Addressing Common Concerns and Misconceptions
- Are paleo tortillas truly paleo? This depends on the specific ingredients and how strictly one adheres to the paleo diet. Some ingredients, like ghee, are debated within the paleo community.
- Are paleo tortillas low-carb? Not all paleo tortillas are low-carb. Recipes using tapioca flour or arrowroot powder may be higher in carbohydrates.
- Can I use store-bought paleo tortillas? While convenient, store-bought options may contain additives or ingredients that are not strictly paleo. Always check the ingredient list.
Read also: Low-Carb Cornbread Recipe
Read also: Healthy Chicken Corn Soup