Basic sandwich wraps
These are a nutrient-packed version of the sandwich wraps that are so fashionable now. They are as simple as a normal pancake to make and are inspired by the delicious buckwheat galettes you get in traditional restaurants in Brittany. This recipe comes from Ian Marbers book, The Food Doctor Everyday diet, which has lots of lovely recipes. Make them in advance and store them in the fridge for a day or two, or freeze for up to a month. When freezing, separate them with greaseproof or baking paper and store in a self-seal bag to prevent drying out. Like all other grains, buckwheat is much more digestible if you soak before using (ie. make the batter a few hours before you need it or the previous day and store at room temperature for an extra light result).
Basic sandwich wrap
Makes 8 small wraps
See “larder & shopping” to source new-to-you ingredients
100g buckwheat flour
1 large egg, organic if possible
300ml liquid – use 150ml/ ¼ pint each water and milk (rice milk, cows milk or soyamilk or oatmilk – NB oatmilk may contain gluten) or use all water. See larder for further info.
A little virgin macadamia oil, coconut oil or, if you can’t get these, some extra virgin olive oil
Baking/greaseproof paper (or tinfoil) and (if you want to freeze the wraps) a self-seal bag
1. Sift the flour into a large bowl, then make a well in the middle and break in the egg and add a few grinds of black pepper.
3. Using a whisk, gradually add the liquid, whisking well, until the mix has the consistency of thin cream. Depending on the size of the egg, you may need a little more or less fluid than the quantity specified. Like all grain based foods, the buckwheat flour becomes even more digestible if you leave the batter overnight to soak before cooking the wraps.
4. Heat a flat-based frying pan or griddle until hot, wiping a little oil over it with kitchen paper while it is still quite cool (macadamia oil, coconut oil or extra virgin olive oil are fine)
5. When hot, pour an eighth of mixture into the centre of the pan, tilting the pan to spread the mixture. We use a ladle for this as it’s easier to measure out an eighth rather than trying to estimate when in mid-pour. Cook for a minute or two, until the pancake begins to bubble round the edge. Flip it over with a spatula and continue cooking for another minute or two. Meanwhile line a plate with greaseproof/baking paper/tinfoil
6. When the wrap is cooked, turn it on to the lined plate. Put another piece of paper/foil on top and continue cooking wraps and piling them up, separated by pieces of paper or foil to stop them sticking to each other. When all the wraps are cooked and cooled, cover with either another plate and store in the fridge for up to 2 days, or else place in a self-seal bag and freeze, to thaw and use as required.
Just spread a wrap with one of these combinations, roll up and wrap in a paper sandwich bag secured with an elastic band for a great packed lunch. If you can, add some additional salad in a box on the side.
- Plenty of humous, some de-seeded, chopped tomatoes and/or cucumber, and baby spinach/rocket/lettuce leaves
- Lean chicken, chopped red onion and cucumber, and avocado mashed with lemon/lime juice and some black pepper
- Ricotta or low-fat cottage cheese mashed with crushed garlic or chopped dill, black pepper, and strips of smoked salmon or mackerel
- Grilled Toulouse sausage (Toulouse sausage is usually gluten- and nitrite-free but check with your butcher) or Taifun grill herb sausages (contain gluten) or thickly sliced grilled Taifun basil tofu (gluten-free) PLUS salad veggies (eg rocket, chopped peppers, cherry tomatoes) and a little home-made mayo, aioli, non-sugar tomato ketchup or extra virgin olive oil to moisten.
Again, please see my larder section for all unusual ingredients.
Why this is good for you:
Buckwheat flour is a grain that is naturally gluten free and is packed with nutrition. It is a valuable source of rutin, a bioflavonoid with anti-inflammatory and immune-modulating properties. Rutin, like many other bioflavonoids, helps support the integrity of your skin, making it stronger and less prone to allergic reactions. Bioflavonoids help build collagen, which is also vital for bone strength. So if you want strong healthy bones and wrinkle-free skin….Fresh raw vegetables are also a source of bioflavonoids.
As regards the fillings, protein (humous, ricotta, vegan sausage, basil tofu, Toulouse sausage and smoked salmon) delays digestion, giving you a slow-burn, long lasting energy for hours to follow.