High Fibre Wrap - 23 calories | 10g Fibre

This one is incredibly simple to make. Just mix everything together and leave it for a minute or two so the fibre can absorb the water and form a soft dough. Divide into four pieces, roll into balls, then flatten into thin rounds using a rolling pin or tortilla press. Cook gently in a pan and allow the wraps to cool before using. They keep well in a sealed bag in the fridge or can be frozen for later. (I have added pics below so you know what to expect when making them).

Ingredients

20g (1/2 cup) Oat Fibre (I use this one here)
14g (1 tbsp) chia seeds, dried
18g (3 tbsp) psyllium husk (buy here)
250ml water
Good pinch of salt
Extra spices (optional)

Method

  1. In a medium bowl, mix together the oat fibre, chia seeds, psyllium husk, salt and any optional spices.

  2. Add the water and stir well. The mixture will look quite loose at first, but leave it for about a minute and the chia and psyllium will quickly absorb the liquid and thicken into a soft dough.

  3. Shape the dough into a round and cut into four equal pieces.

  4. Roll each piece into a ball. Place one ball between two sheets of parchment paper and roll into a thin wrap about 15 cm (6 inches) wide. A tortilla press works well too if you have one.

  5. Carefully peel off the top sheet of parchment paper, leaving the wrap sitting on the bottom sheet.

  6. Slide the wrap, parchment side up, into a cold non-stick pan.

  7. Cook gently over medium heat until the underside becomes dry and firm enough to lift.

  8. Remove from the heat and let the wrap cool for a moment. Gently peel away the remaining parchment paper, then return the wrap to the pan and cook the second side until dry.

  9. Transfer to a rack or plate to cool. Repeat with the remaining dough.

Tip: If you tilt the pan slightly as you slide the wrap in, it makes it much easier to place it exactly where you want it. The dough is quite floppy, so this helps stop it dropping awkwardly into the pan.

Extra tip: If the pan gets too hot, rinse it briefly under cold water and dry before cooking the next wrap. This makes removing the parchment much easier.

     

     

For more ideas on how to have a high protein, high fibre diet whilst being mindful of calories you can find the link to my recipe book here

Find lots of my recipes here