Books & Music
Food & Wine
Health & Fitness
Hobbies & Crafts
Home & Garden
News & Politics
Religion & Spirituality
Travel & Culture
TV & Movies
High Fiber Tortilla Recipe
I love a homemade tortilla, but I prefer something that has a lot of fiber. Most tortillas that I buy at our local Mexican bakery are made with white flour. They taste great, but I always feel a bit guilty about eating all of those carbs with so little fiber. Hereís a great tasting tortilla that you can make at home, and it has plenty of fiber!
Made with organic whole wheat flour and ground golden flax seed, these tortillas are as nutritious as they are tasty. If you use Wheat Montana Bronze Chief flour, the tortillas will have a fresh, slightly nutty taste. This flour is also easy to work with. The ground flax contributes soluble fiber along with omega 3 and omega 6 fatty acids. The olive oil also contributes some omega 6 fatty acids.
These tortillas satisfy your appetite. Filled with fiber and the kinds of fats that your body needs, they arenít empty calories. You only need one or two to be completely satisfied. If you make 8 tortillas, each will contain about 200 calories, 10 grams of fat, 19 grams of carbohydrate, and 6 grams of fiber. When you divide the dough into 10 tortillas, each tortilla has about 160 calories, 8 grams of fat, 15 grams of carbohydrate, and 5 grams of fiber. The fiber and healthy fats in these will keep you from feeling hungry for quite a while after your meal.
High Fiber Tortilla Recipe
2 cups Wheat Montana Bronze Chief whole wheat flour (or your favorite whole wheat pastry flour)
Ĺ cup ground golden flax seed (I used organic from Flax USA from Costco)
1 Ĺ teaspoon salt
1 teaspoon baking powder
3 tablespoons extra virgin olive oil
1 cup warm water
ľ cup white flour (you may not use all of it)
In a medium bowl, add the whole wheat flour, ground flax, salt, and baking powder. Stir them until completely mixed. Pour the olive oil into the dry ingredients and mix it in with your fingers until it is evenly mixed. Add the warm water and stir to mix. The dough will be quite sticky. Keeping the dough ball in the bowl, add the white flour, one tablespoon at a time, kneading it in until thoroughly incorporated. If the dough is still sticky, add another tablespoon of flour, using the same method. I used about 1/8 cup of the white flour. Your dough should be slightly tacky, but not where it will stick to your hands. Knead for a total of about 3 minutes. Let the dough stand, covered, for 30 minutes.
Pull the dough into 2 equal parts. Then divide each part into 3 Ė 5 pieces, depending on how large you want your tortillas to be. I usually divide each of them into 4 pieces to make a total of 8 tortillas. Take one dough ball out at a time to roll it. Leave the rest covered in a bowl.
On a piece of parchment paper that has been sprinkled with a little of the leftover white flour, place the dough ball and flatten it with your hand. (My husband made me a rolling pin from a one-inch dowel years ago. I use it to roll out the tortillas. You may also use a regular rolling pin.) Roll the dough to a thickness of about 1/8 inch. Depending on the size of your dough balls, you will want to roll them until they are 6 to 10 inches across. If you make 10 dough balls, they will be about 6 inches across. Making 6 dough balls will make your tortillas about 8-10 inches across. If itís your first time making tortillas, you will want to roll 2 or 3 out before you heat the skillet. Keep them separated, so they do not stick together.
Cook the tortillas in a large, un-greased (dry) heavy skillet. I use an iron skillet. Heat the skillet over medium-high heat until water flipped on it from your fingers beads up and dances across the skillet. Now, you are ready to cook. Put one of the rolled out tortillas into the pan. It should start to bubble up within 20-30 seconds. If it bubbles in less time, your pan is too hot, lower the temperature. If it takes longer than 30 seconds, you need to raise the temperature. (This comes with practice, but donít stress. Unless you just leave them in there and turn them to charcoal, these tortillas are very forgiving.) After the tortilla bubbles, flip it over and cook on the second side for another 30 seconds. The first time I made tortillas, I was a bit nervous, then I figured it out.
Cooking tortillas involves finding your rhythm. I roll two tortillas out to begin with; one goes into the hot pan. While the first side is cooking, Iím rolling another one out. I watch for bubbles to form on the cooking tortilla, and then I flip it. Then, I roll some more on the tortilla that Iím rolling out. I flip the tortilla in the pan, again. Then, I slide it out onto a plate or into a tortilla warmer, and I put the next tortilla into the pan to cook while Iím rolling another one! Both sides of the cooked tortillas should have brown spots on them. If your spots are black, your pan is probably too hot. Repeat this process until all of the dough has been cooked. To keep your tortillas warm, cover them with a towel, if you donít have a tortilla warmer.
Refried beans and cheese (I use LaTiara Fat-Free Refried Beans.)
Scrambled eggs and sautťed vegetables
Fillings that go well with Indian Fry Bread also work well with these tortillas! These filling recipes are part of the Indian Fry Bread series of articles. The articles have Indian Fry Bread in the title, but the filling recipe is embedded in the article as a second recipe.
Three Sisters Corn Bean Salad Recipe
Chile and Red Beans Recipe
Chicken Chile Recipe
We ate our tortillas with scrambled eggs combined with sautťed peppers and onions. The burrito was dressed with cheese, salsa, baby lettuce, and sweet tomatoes. Our homemade tortillas were up to the task! They held up and did not fall apart, even when fully loaded with juicy ingredients. That, plus their high nutritional value and good taste makes them a winner at our house.
When I mention products by brand name, these are the ones that I use. I have not received free products from the manufacturers, nor have I been paid to mention the products by name.
A tortilla warmer makes serving warm, pliable tortillas effortless. Here is a link for a highly recommended warmer.
Norpro Tortilla Pancake Keeper
Content copyright © 2015 by Connie Mistler Davidson. All rights reserved.
This content was written by Connie Mistler Davidson. If you wish to use this content in any manner, you need written permission. Contact Connie Mistler Davidson for details.
Website copyright © 2015 Minerva WebWorks LLC. All rights reserved.