These Gut & AIP Friendly Cassava Flour Tortillas are a great alternative as they are free from both grain and gluten, but don't worry they are still delicious!
Tortillas is a type of thin, unleavened flatbread, made from powdered hominy maize/corn, they originated in Mexico but they have become a worldwide go-to for quick and simple meals.
You can use this recipe to make either large tortillas - ideal for wraps and burritos or make them smaller for tacos! Check out our recipe for healthy beef tacos here.
This recipe calls for 1/2 a cup of Olive Oil, at a glance it may seem like a lot but remember it is a good oil, and this recipe does make a fair amount of tortillas.
We want to tell you why Olive Oil is so good for us.
The Benefits of Olive Oil
Olive oil, rich in monounsaturated fatty acids, is a major component of the Mediterranean diet.
Olive oil is a good fat that comes from the fruit of the olive tree. Whole olives are pressed to produce this distinctive fragrant oil.
Olive oil has been used in studies for over 50 years now and here is what has been found:
- Olive Oil and Cardiovascular Health - Studies carried out in Barcelona, Spain, looked at the biological and clinical effects of olive oil and the results of those studies suggested that people who regularly eat olive oil are less likely to develop cardiovascular diseases, including high blood pressure, stroke, and high blood cholesterol and triglyceride levels.
- Olive Oil and Strokes - A study in France came to the conclusion that Olive Oil may prevent strokes in older people, these scientists found that older people who regularly consumed olive oil in cooking and salad dressing had a 41-percent lower risk of stroke than those who never consumed it.
- Olive Oil aids in Depression - According to a study from the University of Las Palmas de Gran Canaria in Spain olive oil appears to protect slightly against the risk of depression. People whose diets are high in trans fats may have a higher risk of depression, compared with those whose diets are rich in mono- and polyunsaturated fats. Data from 12,000 showed that those who consumed trans-fats regularly had a 48-percent higher risk of developing depression, compared to those who often consume olive oil.
- Olive and Ulcerative Colitis - Ulcerative colitis causes inflammation of the large intestine or colon. It is a type of inflammatory bowel disease that is similar to Crohn's disease. Studies performed in the U.K suggest that Olive Oil can ward off ulcerative colitis. They observed data from over 25,000 people, between the ages of 40 to 65 years and none of which had ulcerative colitis at the start of the study. The findings proved that the participants with the highest intake of oleic acid, found in olive oil, had a 90-percent lower risk of developing ulcerative colitis compared to those with the lower intake.
Here is an overview of the Top 10 Health Benefits of Olive Oil:
When purchasing Olive Oil always be sure to read the labels first, you want to make sure the oil is 100% pure extra virgin, cold pressed. This ensures it retains some of the antioxidants and bioactive compounds from the olives. Which is considered healthier than the more refined variety of olive oil.
Sometimes Olive Oils can be blended with refined oils and they have been processed with heat and chemicals which can destroy the pure goodness of the oil. So make sure you get high-quality olive oil. Your local farmers market may be a great place to start.
Personally I LOVE olive oil, and I also love these Cassava Flour Tortillas. With that being said, I hope you do also. Here is the recipe for you 🙂Print
2 cups cassava flour
1 cup coconut milk
½ cup olive oil
½ cup filtered water
1-2 teaspoons Himalayan salt to taste
Fresh cracked pepper to taste
Olive oil or ghee for cooking
- Combine ingredients for the tortillas in a medium size bowl and mix together until well combined. The dough should stick together and be a smooth consistency.
- Divide the dough into 10 equal parts for large tortillas or 15 to 20 for smaller taco size tortillas and roll into balls. On a piece of parchment paper roll and pat each section of dough into a thin tortilla. You can use your hands or a rolling pin for this. If the dough is sticking sprinkle lightly with cassava flour.
- Heat a frying pan on the stove over medium/low heat. Drizzle the pan lightly with olive oil or ghee for cooking.
- Cook the tortillas for about 1-2 minutes on each side until it reaches desired consistency. You can make them crisp or soft. It's up to your personal preference.
- Enjoy them as tacos or burrito wraps.