Sweet Potato & Cassava Flour Wraps

Sweet Potato & Cassava Flour Wraps

  • Serves: 8
  • Prep Time: 00:20
  • Cooking Time: 00:20
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It only takes a couple of ingredients to create these easy and amazing wraps. They are soft, flexible and perfect for making sandwich wraps and tortillas. Try them filled with BBQ pulled pork and coleslaw, so delicious. I created this recipe for my grandson who needs gluten-free but also nut-free for school and I found that cassava flour was a good option for him.

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 850g sweet potato, peel & chop into cubes
  • 1 cup (150g) cassava flour, plus extra for dusting
  • 2 Tbsp psyllium husks
  • 1 tsp fine sea salt
  • olive oil, for cooking

Directions

Add the sweet potato to a saucepan of boiling water, then reduce to a simmer until the potato is tender. Drain well and return to the saucepan, mash and remove any lumps to create a smooth texture. Set aside to slightly cool.

Meanwhile, add the cassava flour, psyllium and salt to a large bowl and stir to combine. Spoon in the warm mashed potato and use a spatula or the back of a large spoon to push the potato through the flour mixture until a soft sticky dough is formed. Allow to sit for 5 minutes.

Take a large sheet of baking paper and place a 20cm side plate in the middle. Use a black pencil or marker to draw around the plate. This will help as a guide for the size and shape of your wraps.

Coat the centre of the baking paper with cassava flour and place the dough onto it. With well-coated hands, roll the dough around in the flour a little, then shape into a round loaf shape with a flat top. Use a large knife dusted in flour to cut the dough across the centre and then down, forming a cross. Now cut the quarters into eighths (each of the eight equal portions should be between 100 - 105gms).

Using well-dusted hands, roll each portion of dough into a ball.

Place a ball into the centre of your circle which has been dusted with flour. Use your hands and fingers to press the dough out to a thin wrap the size of the circle. Use more flour on your hands as needed to prevent sticking.

Preheat a crepe pan or fry on medium heat then drizzle in a little olive oil (I use 2 pans and have the wraps cooked in half the time). Lift the baking paper on its side and allow the wrap to fall off into your other hand, transfer to the pan. Cook only until you see the edges start to lift and you can see light brown spots forming on the underside of the wrap. Use a large spatula to lift the wrap, add a little more oil and flip over to cook the remaining side (this won't take very long). While each wrap cooks, press out the next portion of dough.

Place the cooked wraps in a single layer on a clean sheet of baking paper or a wire rack. Once cooled they can be stacked on top of each other.

The wraps can be made ahead and covered with paper towels. If you would like to serve them warm, line a baking tray and place the wraps in a single layer, heat in the oven at a moderate heat for a few minutes only.

Note: if you find you have over floured your wraps, just add a little extra olive oil to the pan. The oil will prevent the flour from burning in the pan.

sweet potato

Sweet potatoes are a nutrient-dense root vegetable, naturally sweet and high in fibre. They are a rich source of beta carotene (vitamin A), on average one medium sweet potato provides more than 100% of the Recommended Dietary Intake (RDI) for vitamin C. Also high in vitamin E and potassium. Store in a cool place but not in the fridge.

cassava flour

Cassava flour is also known as Yuca flour and has been a staple food around the world for centuries. Cassava is a vegetable and the whole tubular root is peeled, dried and ground down to create a flour (it's not just the extracted starch like tapioca flour). Cassava flour has a very mild earthy flavour, is white in colour and has the texture of wholemeal flour. It is similar to coconut flour in the way that it soaks up liquid and needs extra eggs to bind it together. This paleo flour is free from grains, gluten, soy, nuts, additives and fillers. It's a perfect flour for those doing an autoimmune protocol diet or for nut-free baking. Cassava flour is high in potassium, calcium, folate and vitamin C. Purchase from health food stores or online. You can purchase online direct from an Australian producer, "Three Spades" (threespades.com.au). Another good brand is Otto's.

psyllium husks

Psyllium husks are indigestible and are a source of soluble dietary fibre. They expand when added to liquid and are used to relieve constipation, irritable bowel syndrome and diarrhea. Psyllium is also used in gluten free baking, where the ground husks bind moisture and help make breads less crumbly.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

olive oil

The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.