Inspired in India

When I discovered Indian Cuisine I was amazed by how closely it resembles the Mexican Cuisine I grew up on. A few alterations and many of the traditional dishes could fit in either place. Tortillas and Chapati are just two of the staples I’ve come to love when I eat food from these cuisines. And the variety of chiles, variations on cumin, and other spices that create full flavors and aromas to tempt any foodie.

I recently had the opportunity to do a cooking demo in New Delhi, India. So, I decided to re-invent the low-carb tortilla and turn it into a traditional Indian Roti or Chapati. It was a huge success. I added a touch of coconut flour to make it hold together a little better without needing chia seeds. The coconut flour creates a pliability without adding full coconut flavor. The ground psyllium husk is available everywhere in India, so it wasn’t a stretch to make this work.

Here is the new version of the recipe. The first version (the Keto-Friendly Tortilla below) is still good. If you decide you like it better with almond flour and no coconut, please feel free to continue using the original recipe. I encourage you to try both.

Use either one as a wrap for your favorite fillings. Make it your own by adding herbs or spices, baking it after it’s done to turn it into a cracker, or any other ways you can think of. Let us know what you think!

Updated Recipe:

This recipe uses coconut flour as well as almond flour to bind the dough a little better without adding the flavor of coconut. Click here to read more about grain-free flours. 

Makes 1 Tortilla

3 Tablespoons almond flour

1 Tablespoon coconut flour

2 teaspoons psyllium husks ground to a powder (can be purchased already ground)

Pinch of salt

1/4 cup hot water

avocado oil for brushing the pan

Directions:

I use a coffee grinder to grind a few tablespoons of psyllium husks at a time (see photos below). Then, I store it in jars. It makes grinding easier, and means that I have it already ground when I need them.

Once ground, combine 2 teaspoons psyllium husks with the almond flour, coconut flour, and a pinch of salt in a small bowl.

Add water. Stir and form into a small ball or disc of dough. (See photos below).

Heat a cast iron skillet and brush lightly with oil.

While the skillet is heating, 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!

Complete Meal

AH Phase 1: Fill each tortilla with 1 egg and 1 egg white, scrambled, 2 TBS beans, 2 TBS shredded cheese, and 1/4 of an avocado, sliced. Serve with a side of 1/2 cup berries and 1/4 cup plain, whole-milk Greek yogurt.

Carbohydrate: 28% Protein: 20% Fat: 52%

Click here for a printable version of this recipe!

Try adding your favorite fillings such as sauteed onions, bacon, eggs, and cheese.

Original Recipe:

Recently, 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.

Click here for a printable version of this recipe.

Keto- and AH-Friendly Tortilla

Ingredients

Makes 1 Tortilla

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

Directions

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!

Complete Meal

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.