A simple three-ingredient recipe, these sweet potato tortillas are a delicious side dish for just about any meal! Paleo, grain-free, vegan.
Healthy sweet potato tortillas?!
I’m currently in the midst of a new health protocol which involves both a diet change and a supplement routine to help eliminate my small intestinal bacterial overgrowth.
I’ve had issues with bloating, intestinal discomfort, fatigue and a bunch of other issues that are likely related to this issue.
The diet is essentially a low FODMAP version of Whole30. For those who are curious, I don’t want to dwell too long, but it eliminates foods that are higher in fructose than glucose. Fructose can cause fermentation in the gut if you don’t have the proper gut bacteria.
Sweet potatoes and cassava flour are two starches I am able to eat, and luckily I can make a delicious tortilla out of these two amazing ingredients.
Three ingredients and just a few minutes to make!
That’s right, all you need are just three ingredients to make a delicious and nutritious tortilla! You’ll want to steam a sweet potato, allow it to cool, then scoop out the insides into a bowl.
Mash it with a fork, and then add in cassava flour and coconut oil as needed to bind it up and form a thick dough that is not too sticky and not too dry.
The idea is to split it into balls, and roll them out as thin as possible in either a tortilla press or between two layers of parchment paper with a rolling pin.
The amount of cassava flour will obviously depend on the size of the sweet potato you use.
Remove the top layer of parchment paper, place into a pan over medium heat and remove the other layer of parchment paper. Allow to cook until the edges are cooked. Flip and cook until the tortilla is done on both sides. Move to a plate and repeat until all dough is used up.
Can I use another type of flour?
Cassava flour, tapioca flour and tapioca starch would all work fine here. Other types of flour will require different amounts depending on how much moisture they absorb. You will have to experiment if you use something other than cassava or tapioca.
Can I use a regular potato instead of a sweet potato?
Yes, this should work just fine. Potatoes vary more in size than sweet potatoes do, so you will want to pick one approximately the size of a medium sweet potato so the ratio of cassava flour still applies.
If you give these sweet potato tortillas a try, please let me know what you think in the comments below. Also be sure to follow me on Facebook and Pinterest so you don’t miss a recipe!
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Sweet Potato Tortillas
Ingredients
- 1 medium sweet potato
- 1/2 cup tapioca starch or cassava flour or enough to form the dough into a workable consistency without being sticky (70 g)
- 1 tablespoon refined coconut oil
Instructions
- Microwave sweet potato until cooked through, approximately 5-8 minutes, depending on size and microwave power.
- Remove from microwave and slice open to cool. Once cool to the touch, scoop out the inside of the sweet potato into a bowl, and mash with a fork. Add in tapioca starch and coconut oil and mix with your hands until no longer sticky. I used approximately 1/2 cup, but the amount needed will depend on the size of the sweet potato.
- Roll dough out on a sheet of parchment paper into a log shape. Slice dough into 6 evenly sized pieces. Roll into balls.
- Between two layers of parchment paper, roll dough out as thin as possible using a rolling pin. Gently remove from parchment paper and place into a nonstick pan over medium heat. Cook until it begins to brown and gently flip with a spatula. Repeat until all dough is used up. Consume right away, or store in the fridge overnight.
2 comments
Finally I run across a recipe that is FODMAP friendly. I struggle so much to find friendly foods that I can enjoy. Thank you!!
You’re welcome, I hope you enjoy them!