AIP Flatbread Recipe - Make Wraps and Sandwiches!
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- Опубликовано: 29 авг 2024
- Today I'm sharing a versatile Autoimmune Paleo Protocol ( AIP Diet ) Flatbread recipe that you can use to make wraps, sandwiches, use as tortillas, or just use as a side like naan.
I give two different versions - using either cassava four or tigernut flour, so you have options.
The full recipe can be found at: thrivingautoim...
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I figured out the gummy issue. It is not the brand we were using. Basically if you use a regular small pan it doesn’t allow moisture to escape and doesn’t cook evenly leaving you with a gummy pancake. I just purchased a pancake pan 10 inch in my case and came out perfect even though i used same ingredients.
* I mean crepe pan. (I bough cuisinart Hard anodized 10 inch crepe pan)
Thank you so much for this!😊💗
This advice didn't work for me
No it’s not it. It’s becomes gooey right away when it hits the pan.
Mine became Gooey right away. I used a crepe pan and Antoni's Premium Cassava.
3.5 oz can Coconut Milk OR 1.5 cups homemade Coconut Milk or Tigernut Milk
3/4 cup Cassava Flour OR Tigernut Flour
3/4 cup Tapioca Flour OR Arrowroot Powder
1 Pinch of Sea Salt
I recently had an epiphany re: Hashimoto’s diagnosis I received 15YEARS AGO! I don’t remember how I came upon your channel, I just think God knew I was ready for real change. Loooong story short, I finally figured out everything I’ve been feeling- for the last few years especially, - was rated to the Hashimoto’s and not some other dreaded disease. Thank you for your channel! Even three year old videos are new to me!
These turned out great, I read your recipe,all the comments and watched your video. I am so excited I now have something bread like to eat. I am 3 months in on strict AIP and am just starting to feel some improvement ( fingers crossed). Michele I really appreciate all the work you do, it has helped me so much.
Aileen, how are you feeling now and are you still on AIP?
Any update?
Sandwiches and wraps on the AIP that’s not a salad leaf, , YES! Thank you sooooo much honey xxx waiting amazon order. You’ve made me very happy 😃 xxxx 💖💖💖
Haha, yeah, there's just something so comforting about a "bread" vs a leaf :-)
What can we put inside the sand which? As we can’t have cheese or ham?
@@AndreaandCassieMusic tuna, hummus, chicken, chickpea tuna. ? Just a few ❤❤
@@teresagould6987 thank you! ❤️
These are great! I use a Tamagoyaki Japanese Omelette Pan. It makes a great rectangle bread, that I can cut in half to make a sandwich instead of rolling.
This was absolute genius recipe! I had no clue internet could be such a wonderful thing! Thank u thank u thank u
RUclips is great! There is so much information on it. I fixed my dryer and sliding door just using YT. I get garden idea, cooking gluten free shows, how to tame feral cats and so much more!
Leaned into the gummyness (I bought bob's cassava before reading all the comments) and added nutritional yeast & garlic powder. Cheesy garlic flatbread with rosemary 😍 Thanks for putting in all the work you are to get these recipes noticed! I'm so glad I found your channel.
Yum!
What brand nutritional yeast do you use? I discovered mine contains gluten...
@@amara560 braggs!
@@kelseymiverson Thank you!
Tried this recipe and the gyro it truly did save my sanity on AIP. Love it, thank you so much 😊
I'm so glad!! You are very welcome :-)
These are an answer to my bread prayers!!! Lol. Thank you hun
Haha, bread prayers are important! 😀 (at least in my world they are- I can’t live my WHOLE life without some sort of bread product)
And they smell like complete coconut
I used to make the naan. I have been off the wagon lately and PAIN is making me hop on again quickly. I made this version using 2/3 of the cassava and 1/3 of the tigernut it came out Beautifully! Thank you xoxo
Thanks so much for letting me (and everyone else) know! Do you mind me asking which brand of cassava flour you used? Just since it's been kind of all over the board with success based on brand.
@@MicheleSpring I used Anthony's. I ate one with a bit of ghee and a tiny bit of honey :) YUM!
@@rhondaw.8097 yum! That sounds like a delicious combo!
Still my GO TO! I love making pita crisps out of them for my salads. They satisfy my crusty bread craving!
Once again, super happy to have come back to this channel and found yet another great thing to prep. I have been all over the internet lately searching for AIP things I can just prep and easily throw together. I pretty much only ate paleo puffs today because I did not want to cook. Being able to make a quick wrap would change the game for me : )
Thanks! Hope you enjoy!
I'm so excited! I made these for lunch and they're yummy! My coconut milk was quite a bit thicker than yours (with no thickeners or guar gum), so I used most of the can and had to add another 3/4 to 1 cup of water to get the right consistency. Then I had to make sure I didn't add too much batter to the pan, and that they were cooked really well through before I turned them over. (I'm high altitude so it didn't surprise me that I often had to cook longer than the 4 minutes.) I learned that they would bubble up at first, and I needed to wait for the bubbles to cook, and then most of the bubbles would deflate when they were cooked well enough to turn over. These ARE a game changer, thanks so much Michelle!
Oh, I also had to spray my pan with avocado oil cooking spray before the first wrap so it wouldn't stick, but just once was enough.
Thanks so much for sharing your experience! I only tried the Native Forest brand so good to know that a different brand might require some adjustment. I’ll make sure to include your notes in my blog post that I’m writing with the recipe tomorrow! Oh- did you use a nonstick pan? I’ve never needed to use oil but I’ll be sure to note that as well.
@@MicheleSpring Yes, I did use a non-stick pan, but it hadn't been used in a long time and was not "seasoned" enough, if that makes sense. It perked right up when I sprayed it with a little oil. With the extra water, I did get more flatbread out of it, maybe 7-8. I don't know for sure because we kept eating them ;) . The brand I use is Golden Star coconut milk.
@@jeng9975 awesome, thanks so much for your input. Am putting these into my blog post now.
Thank you, thank you, thank you! I have MCTD and this is a game changer for me when we go hiking or camping.
You're so welcome! Not sure if you've watched my AIP Backpacking video, but if you need some more ideas for AIP-compliant meals and snacks for hiking and camping, it might offer some help as well: ruclips.net/video/qtYkb0yF9zU/видео.html
The moms think you’re doing coke... 🤣 Hahahahaha that’s awesome. Thank you so much! Can’t wait to try this recipe!
I'm ALWAYS covered in the stuff - it just gets every-freakin-where. Oh well :-) Hope you enjoy!
I was on AIP diet year ago, and I came off of it. I think mostly because I didn't like any breads. I am back on diet and I tried your wrap recipe, right now I have tiger nut flour, I'll get cassava later w/subscribe and save from Amazon. Wrap came - excellent, I gave a friend to try, who is not on AIP and she liked it too. I only have couple lazy suggestions: I used potato musher with small holes to brake lamps in tiger nut flour. Also I used Bella Electric Ceramic Titanium Griddle, you can fit two large flatbreads at the same time. I just made (10) breads for my freezer in no time. Thank you very much for your recipes. I tried gyro as well and it is really good.
I have AS and am trying AIP. I think it’s already helping. But as an ex-pastry chef I’m lost without some kind of flour in my life. Thank you and will try!
I was not a chef, but I did a lot of baking. When I was diagnosed with Celiac and tried to make bread, I was always disappointed, and just stopped trying. I guess I have gotten used to eating GF. The odd textures have grown on me. It's been so many years that I have not had gluten, I've forgotten what it tasted like.
I am so so happy. Excellent because I was paying 12 to 15 dollars for frozen ones. Thank you!
Michele you are a lifesaver literally, new subscriber!!!
Aw, thanks so much!
Thank you for sharing this recipe! I just made these and they were unbelievably delicious. I can't eat grain so these are seriously life changing!
I used almond flour and tapioca flour - SOOO DELICIOUS!! Thank you for the recipe!! Keep em com’n
thanks! Glad you enjoyed :-)
This recipee has literally saved me for meal prepping and staying on AIP. Thank youu 💛
Yay! That's so great to hear. Thanks so much for sharing!
Thank you, Michele ❤❤❤ Those look great! I've been on AIP for a week and already starting to feel better. I just subscribed ❤❤❤
Thanks so much for subscribing and I'm so glad you're already feeling better! That's awesome!!
I've had this video saved for some time. I finally tired it today. I'm so happy with the results. Thank you!
How did you do ?? I did just like her and it didn’t work 😕
Thanks so much for this!!! So quick and easy and it’s made AIP so much easier for me!
I made it with arrow root and the texture was a bit sticky, almost like it wasn’t cooked so I had to cook it a lot longer and finished it off in the oven. Tasted fab though. I’ll try it with Tapioca flour next x
thank you for sharing all this info, today is day one of AIP diet and this video is a life saver
Thank you so much for sharing this. It's look amazing. Can't wait to make one :)
I hope you enjoy it! 😘
So I tried this before reading comments. My grocery had Otto’s cassava flour. I used that and tapioca flour from red mill. So gummy. Even the oven tip didn’t help much. Tried again the next day using Caputo’s gf flour. (Not AIP compliant however. I am working up to being that committed 😜) this worked much better. Needed 1 1/2 cans Goya coconut milk and had to spend time breaking up clumps. 4 minutes per side and then in 350 oven for 15 minutes. Gummy ness is very minimal.
This is the first I have ever heard of the AIP diet.
How happy I am that I have all the ingredients for this recipe. I've been looking for a yummy gluten free tortilla type roll up or flat bread that is not made of corn or rice and this fits the bill perfectly. I'm looking forward to watching your other videos! Thank you for sharing!
You know this did not work will for me, because the flat bread was gummy ish, but I realized that if I cut them into strips they can make a fairly nice flat noodle or pasta!. Just a a side note.
oh interesting - good to know!
Didn’t work either.. mine turned out gooey inside to. Gummy I guess. I followed everything to a T
@@larawedlund6787 mine as well. I wonder if it has something to do with the consistency of the coconut mil. I had to warm mine in a pan first because most of it was solid but I notice the coconut milk in video is already liquid. I'd appreciate any suggestions because I hate wasting the expensive cassava flour.
Happened to me as well. My coconut milk was kept in the fridge and was solid at the top. Next time I will try to use a can kept at room temperature.
Mine was gummy too. Even put it in air fryer still gummy. How do you make it work lol.
These flatbreads exceeded my expectations.
So glad! 💕
God bless you 😩👏🏾👏🏾👏🏾
haha, thanks 😀
This recipe is an answer to my prayers!!! Thank you so much 💕💖💕💖💕💖💕
Awesome video! Can’t wait to try this out 👍🏼😊
Thanks so much! Hope you enjoy 💕
Michele Spring ❤️
Oooh, this great to try! I just started the AIP diet for a bit for my rosacea. New subscriber! 🙂 Can't wait to learn more!
I'm getting prepped to do AIP for the first time and I'm LIVING off of your channel lol. Thank you!
I'm so glad it's helping!!
OMG I"m trying this!! Thank you!
You're welcome!
My issue with this recipe is that it doesn't make enough flat breads 😹 much easier to make and tastier to eat than I expected!
I'm excited for that issue!! Just bought everything 😁😁😁
OMG! I'll try this. Thanks.
You're welcome! Enjoy!!
Great thank you. I’ve been missing sandwiches 🥪
thank you! best videos on aip: visual (not juts bla bla), short and practical
thank u for ur sharing ur recipes it was very tast i make today i can’t believe finally i found the correct way after i throw many bags of flour 😢😊😊😊
This just made my day!!!!!!!!!
Yay! So glad :-)
Thanks for the info!
Just made these this morning.
Just found you.
The best so far!!!! Thanks!
thanks so much!
Looks awesome! Can’t wait to try these recipes! Great job explaining
Thanks! I hope you enjoy 😊
Trader Joe's has great canned coconut milk, AIP 😉
ah,good to know! Thanks!
@@MicheleSpring I also really like Whole Foods organic 365 canned
Excited to try this...thanks for sharing!
Thank you. So glad I found this video.
You are amazing. Every time I watch your video's I Just know I can do this. Thank you so much
Aw, thanks so much for taking the time to leave this kind comment!
I just recently discovered your Channel. I've had thyroid issues for many years now, and in 2020 I was diagnosed with Hashimoto's disease. Even with taking my medicine, I'm finding it very hard to just function, so tired all the time. I found the "Whole30" book at Half price book store. Just started to read it when I found your channel. I feel that if I am capable of giving up pop because I had high BP, I can give up what is expected to be on the Whole30 and possibly try AIP protocol.
Thanks so much I love naan and cassava and was wondering how to make naan.
Finally got this done today!! This is sooo good!!
So obsessed with your channel! Thanks 👍
Made the Tigernut Wrap with Tigernut milk and it tasted like crepes.
Thanks for your recipes :)
Yum! I'm glad you liked it!!
I just made it using tiger nut flour and tapioca flour and it was a disaster. It was gummy and gooey and stuck like crazy to the pan. What did I do wrong?
This all looks great :)
Going to try and make them for sure.
Could you share one of your favorite low fodmap/AIP recipes :) ?
Haha, I'll try to do that soon! I swear I'm not trying to exclude you :-)
No I know your not :)@@MicheleSpring
If you re in England you need to use smaller cups because American cups are slightly larger .
Is it supposed to be gooey in the middle still? Or does it need longer time to cook.
When I make these they are gooey in the middle so I put them in the oven at 350 for 10-15 minutes flipping in the middle and that seems to get the gooey out.
this looks great! Thanks!
Mine were super gooey. I wonder if my tapioca is too fine. They taste good, though.
Maybe try less? I think I will weigh everything before I make it, so I can peek and tweek it if I have the same problem. Tapioca tends to be a bit gummy, and I don't really like it. Arrowroot flour is a little better, I think so anyway. Elevation could be an issue too.
Hi Michele, I love your recipe and now I know why I failed a lot, because I did not use coconut milk, I tried to do that without coconut milk because I do not know how healthy it is for me
The moms think you’re doing coke 🤣 lol thank you so much for posting this vid. New sub!
LOL, I swear they have to think that! Thanks so much for watching and subbing!
Thanks so much this made my day!!!!
Is there any way you can link where to buy the coconut milk? I can’t find any without gaur gum.
Trader Joe’s have them and cheep too
The moms at school probably think I'm doing coke or sth💀😂
I just made them, very good !! Any reason they are a bit sticky inside ? I cooked them for at least 3 mins per sides. Once they cool down they are very sticky like it's not cooked enough ?
thanks michelle
Well Done. Thank you.
Great video!
Thanks!
Amazing 🤩
Love this! Thank you!
You’re welcome! ❤️
@@MicheleSpring I tried them tonight! They do not like stainless steel pans, so I moved them over to my non stick griddle and they cooked up like a breeze. Make sure to cook them long enough or they'll get gummy. My first few needed to go back on the heat after the rest were done. They were fantastic, thanks again Michele!
@@TheLadyGeekOG Ah, I'll make sure to mention that they don't like stainless steel in my blog post tomorrow. So many things to say - don't want these videos to be 45 minutes long but sometimes I feel like I should make them that way to say all the things, haha! Glad you enjoyed :-)
I figured you'd mention the specifics on your blog post, but just in case anyone couldn't wait (guilty!) I wanted to mention it here. I also had random cassava flour. I'm anxious for my Otto's to come in to see if they are different.
@@TheLadyGeekOG No, I really appreciate you sharing your experience with me - it only helps make this a better recipe and others making it!
Do you potentially have any updates to get rid of the gumminess? I used the Anthony's Premium with Arrowroot and the simple coconut milk but they still came out gummy.
My understand was you also need cassava flour and arrowroot flour and a can of coconut milk
Thank you 😘😘😘😘😘
I made these with tiger nut milk, arrowroot flour, and 1/4c cassava with 1/2c tigernut flour and they were a little too gummy. Too many substitutions maybe....I had to cook 7 mins on each side, and the sides looked a lot more different than yours (one side was moist and the other side was dry). I haven't tasted them yet... I added about 1/4 cassava flour and 1/4 tigernut milk and it seemed better.
I cannot digest coconut. Would cashew milk work for non AIP? Tiger nut milk is too sweet to me. Thank you for this recipe. I've been craving sandwiches.
Great recipe! Thank you for sharing ❤ What size of cup do you use? I live in Europe and the size of american cup is much bigger so unfortunately I haven't succeeded to make these pancakes. Maybe you could give me the measure in grams ? Appreciate
Heiio Micheiie and thank you for your videos. I am getting more and more confused. I have an auto immune form of thyroiditis, I don't know if it's hatchimoto. I have always been a fruit and veg. person though I love fish eggs and sea food.I keep off milk but eat lots of kefir. I cured myself of breast cancer in 2013 by only consuming fresh fruit and vegetable juice for a year. No surgery, no radio or chemotherapy. then gradually became more and more Keto with resulting chronic constipation. No gluten no dairy (except the kefir, and no sugar (except fructose in fruit) loved salades and raw vegetables and juice, but why this constipation? so I decided to try Ayurvedic diet having rejected it in the past. My body Dosha being Vata I was advised to avoid cold, light and dry foods.Recommended plenty of hot heavy wet foods. no mention of gluten or dairy being cause of imbalance. I have almost done it all in my life : macrobiotic vegetarian but not vegan. Also fasting and intermittent fasting. I would love to try AIP but am scared cos I also add herbs, spices especially turmeric to my food. And you recommend raw veggies like radishes. By the way Ayurveda worked for a while but I felt uncomfortable about eating so much porridgy ground grains (carbs) like oats, quinoa, buckwheat with milk.Sorry this is so long but I would appreciate a comment from you. Thanks
THANK YOU!!
Am I calculating something wrong? Based on recipe these would be like 700 calories for 2 of them. Does this only make 4?
Calories
110 per 1/4 cup of tapioca flour (times 3)
130 per 1/4 cup of cassava flour (times 3)
140 for 1/3 cup of can coconut milk. Times 5 (5 servings in the 13.5oz)
That makes each one 350 calories
Do you have a recipe for pancakes? with tigernut flour and banana, or any that is AIP?
sorry, was on vacation last week - but yes. I have a cassava flour one that is AIP: thrivingonpaleo.com/aip-cassava-flour-pancakes/
When I tried making them they ended up really gooey on the inside but brown on the outside. At first the batter was much thicker like pancake batter and I tried adding water but then I was having problems with it's sticking to the pan and I only ended up with 4 so far that I can actually use two of them ended up being dog treats.
Do these taste like coconut? I don't like the taste of coconut bit I do like coconut milk yogurt bc it doesn't taste like coconut.
I don't think they do at all, and I'm super sensitive to coconut taste. I only like it in certain applications and in bread is NOT a place I'd like it
@@MicheleSpringIs it possible to replace coconut milk with water?
What is the difference between cassava flour and tapioca flour?
Cassava flour is the ground and dried root of the cassava plant and tapioca is just the starch. Same plant, but totally different processing of it, therefore different flours...
I used the same exact ingredients, same product brands, and it’s turned out extremely gummy. Followed the instructions to the smallest details, and matched the consistency to the video. What is the secret to this bread??? Dying to know
I have learnt that humidity can change a recipe a lot. Tapioca tends to be gummier than arrowroot too.
Is xanthan gum in the coconut milk ok for AIP? I never heard of it. Thanks!
Me too; I am wondering about the same thing. I also wonder if that guar gum she mentioned in the coconut milk ok? Because all the coconut milk I have has it.
Thank you for this great video! Now I got confused: On Wikipedia I read that Tapioka is the starch made of Maniok which is another name for Cassava. So whats the difference? Is it the same plant but differntly processed??
yep, same plant, different processing. The cassava root is made from peeling, drying, and grounding up the entire root and the tapioca starch is made from pulping and pressing the root - and only the dried starch left behind after evaporation is what is then ground into a powder.
Hi thanks for this wonderful recipe. Do you possibly have it written on your website? ❤️
I do! It can be found at: thrivingonpaleo.com/aip-flatbread-recipe-make-sandwiches-or-wraps/
Michelle, what kind of pan are you using in this video? It looks like it doesn't stick at all. Can you tell us the brand name? Thanks. Jana
It's one of the Willams-Sonoma All Clad nonstick pans, though, to be honest, I had to get rid of it since I heated it too much by mistake after this video and the nonstick stopped working. Oops. So now I've got a much cheaper A Henckels nonstick 8-inch pan that I got from Bed Bath and Beyond that seems to be working just as great.
Mine were still gummy. I’ve noticed that cassava tends to do that. Mine even puffed up, which I hoped would help cook the inside more but it didn’t. Is there any way to avoid that?
Same problem here 😔
I am having the same problem right now making them. My first one was a mangled gummy mess because I tried to flip it with a spatula too early. My second one is still gummy. 😫
thank you! how long can I keep in on the counter. Sorry if I missed this part
Do you use oil to cook them?
Btw this is my favorite type of bread.
I typically don't, but I have a newer nonstick pan that works really well. If you don't have a nonstick pan or if yours do stick, then a teaspoon of oil should help.
Tried water instead of coconut milk, didnt go to well. The wrap was too sticky.
I have no idea why but I followed this exactly and all I created was a gummy mess😢. Used Red Mill Cassava flour. ***Update***
****Update**** It's the brand of cassava flour. Went to the local shop and brought the cheapest brand of Cassava flour (Just Natural Organic for anyone in the UK) and added a bit of water to thin out the coconut milk. PERFECTION!!! Avoid Red Mill brand
Why avoid BRM? I use it all the time.
Thank you! How long will these last in the freezer?
I've had success with about 3 months. I haven't tried much longer than that though, so for all I know it could last longer.
Michele, when you say you are going to link to something where do you put the link. Usually under your name, I don't see any links or info.
It depends on what you're watching the video on, but it you were able to leave a comment it leads me to believe it's a device that you should be able to see them - just click or tap the words "SHOW MORE" under my name and the first few sentences of my description and it should show all of the links and the rest of the description
The bread is delicious. It is a tiny bit gummy which was a hit! Because my kid says it “taste” cheese… 😂 win win!
Are you using a Whipper Flipper to flip you flatbread? I bought mine at a garage sale a few years ago and love it
That's a great question - I have no idea! My husband got it but whatever it is, I love it, haha!
So I was super excited to try this recipe but I’m not what I did wrong !! my “bread” came out gelatinous and translucent. when they cooled they still had a grayish color to them and they were very gummy. I used cassava flour and tapioca flour. Idk if something was wrong with a product I used but yeah ://
yeah, as I just commented to KonaCan above, it really depends on the cassava flour brand you use. At least I think that's it - it seems to be the common thread between the people who have gummy ones and ones that come out good. I've only used Anthony's Cassava flour and mine have come out perfectly every time. I had NO idea prior to making this video how different each brand of cassava flour would be - I naively thought cassava flour was cassava flour, but I learned my lesson and won't be sharing any more cassava flour recipes!
Michele Spring Thank you so much for clarifying!! I’ll try again with Anthony’s. I really want to replace my bread with something AIP friendly!
@@martianqueen3553 Let me know how it turns out for you!
Thanks so much for this. Whats the difference in tapioca flour and tapioca starch
They're the same thing. I don't know why they are named differently - it gets so confusing! Same with arrowroot - starch, flour, powder - all the same thing.
@@MicheleSpring Ooo..okay. thank you for your reply. In the recipe did u say tapioca flour and tapioca starch??
@@melanytonga623 no, just one of them - the written recipe may help: thrivingonpaleo.com/aip-flatbread-recipe-make-sandwiches-or-wraps/
@@MicheleSpring thanks so much for your replies. Really appreciate you taking time to reply. Have a great week
@@melanytonga623 you as well!