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Monday 10 June 2013

Gluten-free and tasty

By Bronwyn Ward

A great idea I came across recently for a gluten - free wraps. Great for lunches or with my super healthy 'refried' beans (recipe below)

Cauliflower Tortillas


1 medium head of cauliflower (inc. stalks)
3 eggs OR 4 egg whites


1. Preheat oven to 190C.
2. Use a food processor, blender, or hand grater to grate the cauliflower into a crumb-like texture
3. Microwave the cauliflower for 5 minutes, stirring a little halfway through. If you don’t want to use a microwave, Put the grated cauliflower to a pan and add 1/4 cup of water. Cover the pan and steam over medium-high heat for about 8-10 minutes. Just make sure to stir half-way through to avoid the cauliflower from burning. Keep in mind that you will have a bit more water to squeeze out.
4. Place the now-cooked cauliflower in a teatowel over a sieve and squeeze. Make sure to drain as much excess water as possible.. there is surprisingly A LOT of water in cauliflower
5. Mix the drained cauliflower and eggs until smooth
6. Place the mixture on parchment lined oven trays in circles at about 1/4” thick.
7. Bake for 10 minutes. Flip. Bake for another 5-7 minutes. This is important to dry out the tortilla
8. Move the tortillas to cooling rack to cool, so the bottom does not become soggy.

Easy and Healthy 'refried' beans


1 tin black beans
1 tin kidney beans
2 tsp cumin seeds
2 carrots, diced 
1 onion, diced
2-3 cloves crushed garlic
1 dried chipottle chilli (optional)
2 tbs tomato ketchup
1 Tbsp tomato puree
Tabasco sauce to taste
Salt and pepper
4 cups water


In a large saucepan add carrots, onion, garlic, beans, chilli, cumin and water. Simmer uncovered for 20 mins, add more water in drying out.
2. Add ketchup, tomato paste, tabasco and seasoning. Simmer further 10 mins, you should have a thick 'soup' consistency, add a little more water as needed.
3. With a hand blender or food processor, pulse the mix, leaving a few chunky bits. 
4. Check seasoning serve with cauliflower tortillas and salad.

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