Monday, February 10, 2014

MY FAVORITE FLATBREAD: GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, EGG-FREE PITAS

Low-carb Pita Bread. (C) 2014, Judy Barnes Baker
I was trying to make egg-free, almond-free tortillas that I could eat with my newly discovered allergies, but I was pleasantly surprised with this recipe. They turned out to be thicker and softer than a tortilla and more like pita bread (except that they don’t separate to form a pocket). I made mine with cashew and coconut flour and a mixture of coconut oil and pasture lard from Fat Works®.

GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE, EGG-FREE FLATBREAD

Ingredients
14 tbsp. or 7/8 cup (sift before measuring*) coconut flour (98 grams)
4 tbsp. psyllium** husk powder (40 grams)
2 tbsp. almond, cashew, or other nut or seed flour (18 grams)
½ cup coconut oil, tallow, lard, or a mixture, melted
¼ to ½ tsp. total dry spices (cumin, chili powder, garlic, etc.), optional
2 cups hot Bone Broth, purchased no-carb stock, or water
¼ tsp. salt
Sweetener with bulk, such as erythritol, oligofructose, or a blend, to equal 1 tsp. sugar

Instructions
Put all dry ingredients in a bowl and whisk to blend. Add fat and stir until thoroughly mixed and smooth. Cut dough into small pieces so the liquid will blend evenly.

Pour hot broth evenly over cut-up dough, then stir with a spoon until the ingredients are well incorporated. (Homemade bone broth is preferred, but a purchased, zero-carb broth or stock will do; you can add some Great Lakes Collagen Hydrosylate to make it more like real bone broth.) The dough will puff up quickly to form a soft dough.

Divide dough into 8 to 10 balls. Flatten each ball into a disk with your hands. Place, one at a time, on a sheet of parchment paper and cover with a second piece. Roll out with a rolling pin to form a roughly 6- or 7-inch circle. Don’t worry if it’s not perfectly round (aim for Antarctica, not Africa or Florida). Roll gently, in all directions. Small tears and irregular edges can be repaired with a small patch of dough glued down with a little water. If you insist on perfectly round breads, lay a saucer on top and cut around it. Put the scraps together to make the last one.

Grease a griddle lightly with a high-heat oil or fat, then preheat over medium heat. You may use a large, heavy skillet, but a flat griddle makes turning easier and you can cook several at once.
 
Invert the flatbread onto your hand and peel off the parchment that is now on top. Peel off the second layer of parchment before you put it on the griddle or afterward (but don’t peel it off after putting it on the griddle if you used plastic wrap, which would melt if it touches the griddle). Invert flatbread onto the hot griddle, being careful not you burn your hand.

Cook until bottom begins to brown. Don’t try to turn it until it is cooked enough to hold together, then slide a wide spatula underneath and flip. It should still be a bit stretchy, but you can straighten it out if it wrinkles in the turning process. The bread will puff up and bubble as it cooks. Cook until other side is nicely browned. It may take 5 to 10 minutes per side. Remove to a plate when done. Repeat with remaining dough and stack on plate, separated with parchment paper. Can be refrigerated and reheated on  the griddle or in a skillet.

Makes 8 to 10 flatbreads.
Per each of 9: Cal: 163; Fat: 14.5g; Protein: 2.3g; Total Carb: 6.5g; Fiber: 4.1g; Net Carb: 2.4g
Nutrition data with almond flour.

* Sift the coconut flour before measuring or weigh it instead, or you may have too much.
**Information about psyllium here: http://en.wikipedia.org/wiki/Psyllium_seed_husks 

See more of my best bread recipes:
Gluten-free Yogurt Biscuits
Pumpkin Spice Biscuits
Gluten-free, Flax-free, Low Carb Wraps
Nut and Seed Crispbread
Parmesan Almond Crackers

Pin recipe -> www.pinterest.com/pin/224405993906988424/

See more low-carb, gluten-free recipes >   www.facebook.com/LowCarbingAmongFriends

To purchase Low-Carbing Among Friends books > www.amongfriends.us/JUDY.php

Buy Carb Wars; Sugar is the New Fat on Amazon > http://tinyurl.com/nf8zhxb 

Buy Nourished on Amazon > http://tinyurl.com/mq42koa 

Buy Nourished and Carb Wars from LC-Foods > http://www.holdthecarbs.com/books

Disclaimer: I will receive a commission from the sales of the books in the LCAF series.

(C) 2014, Judy Barnes Baker, www.carbwars.blogspot.com

18 comments:

Annette Basel said...

Oh my, i am so glad to have found this! I have recently been told that I have an egg & almond intolerance and have found low carbing so much harder now trying to eliminate these foods. Thank you for your post, will keep my eye out for more egg free dishes ;-)
Annette

Organic Wealth Builder said...

I'm not allergic but low carb is my new best friend! This looks fabulous! I'm making it tonight to go with taco/burrito leftovers that the kiddos had last night! THank you so much!

Judy Barnes Baker said...

Organic Wealth Builder, let me know how they turn out. I'm always a little nervous when I post a new recipe until I get some feedback on it. Hope you enjoy them!

Amy Gurtis said...

I wonder if you could press the balls on a tortilla press. I have one of those and seems like it would work to make them more uniform.

Judy Barnes Baker said...

Annette,
That is my feeling, exactly!
Maybe you are my long-lost twin? It's nice to have company.

I have a few other egg and almond free recipes here in my recent posts and will be adding more.

Anonymous said...

These worked really well, thanks for the recipe. I needed to take a bit of care turning them but the rest of the recipe and method was simple. Cherie

Judy Barnes Baker said...

Hi Cherie.
Thanks for letting my know about your success!

Fred Hahn said...

How long does it take to make these? And is there a substitute for the physillium? What is that for?

Judy Barnes Baker said...

Hi Fred, it's good to hear from you. It doesn't take very long. You don't have to wait for the dough to rise. If you cook them on a griddle, you can cook 4 to 6 and once, so it goes pretty fast.

The psyllium is what holds them together and makes them rise. It absorbs the liquid and holds it.

Ground flax might work in the recipe, but it contains a huge amount of estrogen, so I don't recommend it, especially for a body builder! Chia might work, but I haven't tried it--it's probably better to find a recipe that doesn't call for psyllium if you don't want to use it.

Rose Linville said...

I just made these today but changed the recipe as follows: 3/4 C coconut flour, 1/4 C almond flour, 1/4 C psyllium powder, 1/4 t salt 1/4 c coconut oil, 2 c hot water. They were very easy to roll out on a silpat and I did not need to grease the non-stick skillet that I cooked them on. They tasted GREAT and were quite filling (due to the psyllium). Thanks for the recipe :-)

Judy Barnes Baker said...

Hi Amy Gurtis. I'm sorry I missed your comment and didn't respond promptly to your question. Glad I found it!

I don't know if the press would work or not, but it would be great if it does! I don't have one but might buy one if it works well for these. Let me know if you try it.

Judy Barnes Baker said...

Hi Amy Gurtis. I'm sorry I missed your comment and didn't respond promptly to your question. Glad I found it!

I don't know if the press would work or not, but it would be great if it does! I don't have one but might buy one if it works well for these. Let me know if you try it.

Carolyn said...

I am making these tonight, Judy! I just made some beautiful bone broth yesterday, a combo of duck and chicken since I had two carcasses.

Judy Barnes Baker said...

Hi Carolyn. I'm pleased that you are going to try my recipe! Let me know if you have any suggestions.

Some people have mentioned that they like to increase the nut flour and use less coconut flour. I'm going to try that next time I make them. It would reduce the carbs a little too.

Anonymous said...

I did not get coconut flour...any other option?

Judy Barnes Baker said...

Anonymous, since this recipe uses mostly coconut flour, I would not recommend using another flour. Coconut flour is very different from other kinds, so you should probably find a recipe written for one that uses something else. Check out my flax-free wrap here on this blog for another flatbread version. Thanks for the comment!

Wenchypoo said...

Anybody ever try using a tortilla press to get the round, flat shape? Using another recipe, I found that 2 ice cream scoops of dough rolled into a ball, then placed on a wax-papered (top & bottom) tortilla press makes FABULOUS flatbreads, pizza bases, or whatever.

Judy Barnes Baker said...

Wenchypoo, Amy Gurtis suggested that in an earlier comment. I don't have a tortilla press, but if it works, I'd gladly buy one. Try it and let me know how how it works with this recipe.

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