Savory Low Carb Flat Bread – Grain-Free and Vegan

I had been searching for ground or powdered psyllium seed for quite a while to use as a binder in baked goods. Some people are sensitive to flax, guar, and/or xanthan. It is always good to have another option.

Konsyl Original Psyllium Fiber

Konsyl Original Psyllium Fiber

When Noosh at For The Love of Food! published her recipe several months ago for Easy Grain Free Flatbread a light bulb went off in my head. I had been looking in the baking supplies for psyllium and you will find this product in the pharmacy section with laxative fibers! It was pricey but so are the gluten-free flours and there were no sample-size options. Believe me I looked at the store brands in two grocery stores and in two drugstores – but every one of the store brands contained orange flavor and sweetener. Konsyl also is available with that option but what you need is Original Formula Konsyl. You should be able to find it locally, if not follow the link to Amazon.

Low carb, high fiber coconut flour is what initially grabbed my attention for this bread/wrap. Coconut flour is notoriously difficult to work with as it needs a lot more moisture than most flours. Also, recipes usually include lots of eggs unless other flours are involved. This recipe is gluten-free, grain-free, soy-free and vegan. And it is low carb, a new consideration for Rita and Jorge, #1 Son, who has been medically advised to go gluten-free.

Scoop and Press

Scoop and Press

I tried using a rolling-pin with the dough between two layers of parchment to keep the rolling-pin from getting oily. It took a while to shape for baking and after losing patience the result was not pretty. That is when I ordered this small aluminum tortilla press. The product reviews talk about how corn masa sticks and suggest techniques for working with it. The coconut oil in this recipe keeps everything well lubricated so the dough does not stick to the tortilla press. It cleans up easily with a little dish detergent and water and does not rust. It is easy to store being small and lightweight.

Be sure to shape the bread while the dough is still warm from the boiling water. The coconut oil is temperature sensitive and could solidify if it is allowed to get cold. The wraps press out to about 5”-5.5” in diameter. They shrink during baking to about 4”-4.5” in diameter.

You will find that the psyllium fiber has a definite flavor – not unpleasant but noticeable. I increased the seasonings quite a bit over several batches to compensate. It makes great savory wraps for breakfast, lunch, dinner or snacks. The proportions in this recipe produce a really flexible wrap. They do not break no matter how you bend or fold. The wrap has a tendency to unroll so when I am packing one for a lunch I secure it with a toothpick before tucking into a sandwich bag.

Also, this recipe specifies refined coconut oil because the sweeter background note of the unrefined oil clashes with the savory aspect.

Flatbread Wrap as Afternoon Snack

Flatbread Wrap as Afternoon Snack


Savory Low-Carb Flat Bread
Ingredients for 6 servings:
1/2 cup (56g) coconut flour
1/8 cup (22g) psyllium fiber powder (Original Formula Konsyl)
1/4 cup (56g) refined coconut oil
1 cup boiling water

Savory Seasoning (adjust to your taste):
1/2 tsp sea salt (I add this to the boiling water to be sure it is well dissolved)
1/2 tsp granulated garlic
1/2 tsp @ thyme, marjoram, and basil (oregano, savory)

Whisk the coconut flour and psyllium together in a bowl along with the seasoning options. Add the coconut oil. Add the hot water about 1/4 cup at a time, stirring in each addition – it will melt the coconut oil. Mix well making sure all the flour is incorporated. It forms a ball of dough that is springy like gluten-filled bread dough! If the dough is to difficult to handle then add 1-2 tablesppons additional hot water gradually. Flours can vary in moisture content depending on your local humidity and make a difference in the texture of your product.

You can roll out one big flatbread between two pieces of parchment and then cut up the bread into the shapes and sizes that you need. The dough can be divided into 4-6 balls and rolled it out to make pitas or future pizza bases. By using a scoop (size) to make even sized pieces that fit the tortilla press produces about 7 bread wraps.

Bake at 375*F for 15-20 minutes depending on your oven and how thin you’ve rolled the bread. Transfer to a cooling rack and cool to room temperature before using. They can be wrapped and frozen individually until needed. About 30 seconds in the microwave will defrost and return it to the flexible wrap consistency.

Nutrition measures - approximate:
Totals:
Calories : 966    Net Carbs: 32       Fiber Grams: 36
Per Serving:
Calories: 141      Net Carbs:  6        Fiber Grams:  6
Be sure to consume enough beverage for your system to handle the amount of fiber in a serving.

Size on scoops/dishers:
Number on the scoop indicates how many level scoopfuls make one quart. For example, eight No. 8 scoops = 1 quart. The one I used holds about 3 tablespoons which appears to be between a #20 and #24 scoop.
Reference: National Food Service Management Institute

It is so much fun to find a new ingredient or technique and experiment!
Gretchen @gfedge

This post is linked to:
Wellness Weekend April 12-16, 2012
http://www.dietdessertndogs.com/2012/04/12/wellness-weekend-april-12-16-2012/
at Ricki Heller’s Blog – Diet, Dessert, and Dogs.

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8 comments for “Savory Low Carb Flat Bread – Grain-Free and Vegan

  1. April 16, 2012 at 12:46 pm

    What a fascinating recipe! I’ve never noticed a definite psyllium flavor, but then again, I’ve never used this much in one recipe. They look terrific, though–and love that they are so flexible! Thanks for linking up to WW this week (I don’t see the thumbnail on the post–did the linky work this time??)

  2. Gfedge
    April 16, 2012 at 11:32 pm

    Linky worked – you were faster than I was!

    Clara and I noticed that with unrefined coconut oil (slightly sweet backnote) that the psyllium clashed. So I switched to refined coconut oil to experiment on the savory side. When I get to the sweet side it will probably involve a lot less psyllium, unrefined coconut oil, and the ginger-cinnamon-clove range of sweet spices.

    Your black olive shortbread post blew me away!

  3. kate
    January 4, 2013 at 3:04 am

    Could I use almond flour instead of coconut flour?

    • Gfedge
      January 4, 2013 at 1:37 pm

      Almond flour and coconut flour are so different in composition that you cannot successfully substitute one for the other without other major changes to the recipe. Maria Emmerich creates recipes with both but as you can see there is a difference in the amount of eggs in her wonderful bread recipe at http://mariahealth.blogspot.com/2012/07/toasted-sub-sandwich-and-panini.html Also she uses the ingredient psyllium seed powder for additional structure. Maria’s bread is something I have been making for several weeks now and I really recommend it. It is especially good when adding savory seasonings. Best wishes with your choices! :-)

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