Last week we talked about keto diets and included a fabulous tortilla recipe that works for both keto and AH. We’ve posted the recipe again here, for simple viewing. These tortillas hold together like traditional tortillas, but don’t cause the surge in blood sugar levels. And they’re delicious!
Scroll down for a complete meal suggestion that will work for people following AH or a keto diet plan.
1 1/2 tsp psyllium husks, ground to a powder (or use psyllium powder)*
1/4 tsp chia seeds, ground to a meal
3 TBS almond flour
pinch of salt
2 TBS warm water
avocado oil for brushing the pan
I use a coffee grinder to grind a few tablespoons of psyllium husks at a time and the same for chia seeds. Then, I store them in jars. It makes grinding them easier, and means that I have them already ground when I need them.
Once ground, combine 1 1/2 tsp psyllium husks and 1/4 tsp chia seeds with 3 Tablespoons almond flour and a pinch of salt in a small bowl.
Add water. Stir and form into a small ball or disc of dough.
Heat a cast iron skillet and brush lightly with oil.
Roll the dough between two pieces of parchment paper into a 4- to 5-inch tortilla.
Remove the top piece of parchment and turn the tortilla onto a hot cast iron skillet. Remove the remaining piece of parchment.
Cook for 2-3 minutes on each side, or until lightly golden.
Fill with your favorite fillings as you would a tortilla. Serve and Enjoy!
AH Phase 1: Fill each tortilla with 1 egg and 1 egg white, scrambled, 1/3 cup beans, 2 tablespoons shredded cheese, and 1/4 of an avocado, sliced. Serve with a side of 1/2 cup berries and 2 tablespoons plain, whole-milk Greek yogurt.
Carbohydrate: 26% Protein: 21% Fat: 53%
How do you then take this meal and make it keto friendly? First, eliminate the beans and berries since those are adding carbohydrate. Use whole eggs instead of an egg white, and increase the amount of oil used to cook the eggs. Lastly, instead of using Greek yogurt, top your tortilla with sour cream. Keep the cheese and avocado the same.