7 No-Flour, No-Sugar Wraps for Quick Snacks or Meals

For many years my friend, Grace has been maintaining a hundred plus pound weight loss with a healthy food plan free of flour and sugar. She often brings her scrumptious homemade meals to work or social gatherings, inspiring envy among her friends.

One niggling omission in her recipe repertoire—no convenient sandwiches. No bread. Then one day she discovered coconut wraps made only from coconut meat, water, and coconut oil. No added sugar. No flour. Delicious! WOW. Find them at nucoconut.com or on Amazon.

If you’d like to try some of Grace’s creations, check out these seven and experiment with options that suit you. Since I am no chef, I generally glop ingredients into a mix according to taste, without regard to weighing and measuring. Grace also encourages “playing with your food.” So strike out on your own adventure with coconut wraps!

Grace is always looking to pack as much nutrition into her snacks and meals as possible. She often uses spices which are very high in antioxidants. Keep that in mind as you play with your food and learn what combinations you like.

Generally, wraps can be messy, but that never stopped her from enjoying fajitas @ her fav lunch spot. One word of caution: the coconut wraps are thin, so you may want to skip soggy ingredients that could disintegrate it. Or use the paper the wrap comes with to support your creation as you eat.

Here we go…

1. Make chicken salad with organic chicken, crushed tarragon or sage, avocado mayo (or Hellman’s no-sugar mayo) and some chopped pecans.

~Add green leaf lettuce to your coconut wrap

~Top with chicken salad and wrap

2. Add basil, oregano and garlic to organic grass fed beef as it cooks.

~Top the wrap with tomato, spinach and/or kale

~Add 3 ounces (or so) of beef and wrap

Grace often accompanies this wrap with a broccoli slaw.

~Chop broccoli

~Add avocado mayo or try Primal Kitchen avocado dressing

~Mix in walnuts, raisins and chopped apple (Fuji, Gala, Granny Smith or Delicious as you prefer)

~Throw in a pinch of celery seed. Mix and enjoy.

 

3. Add turmeric with a spec of ginger and black pepper to organic grass fed beef as it cooks.

~Add mild onion or scallions and parsley to coconut wrap (or cook the onion with the beef)

~If desired, use Primal Kitchen Ginger Tumeric dressing

~The broccoli slaw (above) is a good side.

 

4. Spread hummus on a coconut wrap

~Top with garlic, onion and/or red pepper or buy hummus already prepared, such as Sabra brand.

On the side: Roasted Sweet Potatoes and Apples

~Roast sliced sweet potatoes and apples together in the same pan

~Chop and add pecans

~Add a sprinkle of Ceylon cinnamon if desired for an extra flavor and antioxidant boost

Please note that hummus and sweet potatoes are not allowed on the Specific Carbohydrate diet. If you have symptpms of IBD: Crohn’s or Ulcerative Colitis, this is not your wrap.

5. Roast chicken with rosemary and/or thyme if desired. For chicken breasts, roast at 425 degrees. For chicken tenders or thighs (thin), roast at 350 degrees.

~ Mix equal amounts of your favorite mustard and avocado mayo. Spread on the coconut wrap.

~Add green leaf lettuce or spinach

~Slice the chicken and add to the wrap

Or try Wild Planet Wild Sockeye salmon in place of chicken. WildPlanetFoods.com

 

6. Organic Brown Basmati Rice and Beans

~Add chopped onion, garlic, basil and oregano to a pot of half water and half vegetable broth or bone broth.

~ Add the rice when it boils

~When cooked, add a jar of roasted artichokes and/or cherry tomatoes to the rice and mash it together.

~Add prepared red kidney beans, black beans, or small red beans to the mix.

~Create your wrap

Please note that rice is not allowed on the Specific Carbohydrate diet. Be cautious with beans. They must be prepared according to the specifications in the book. And even then– if you’re having symptoms of IBD: Crohn’s or Ulcerative Colitis, this is not your wrap.

And Now for Dessert…

Simple:  Take a coconut wrap and spread nut butter on it. Top with dices apples, banana, blueberries or pumpkin.

Or Decadent:

Mix

~1 ounce nut butter

~2 tsp. cocoa powder

~Tiny bit of coconut milk to thin (make it spreadable)

~1-2 tsp coconut flakes

~ ½ tsp. chopped currants or dates or figs if desired

~cashews, pistachios, almonds or walnuts if desired

Note: If you’re having symptoms of IBD: Crohn’s or Ulcerative Colitis, you may want to avoid nuts and use only nut butter. Also, chocolate is not allowed on the Specific Carbohydrate diet.

Though the wraps are thin, they are delicious, and a wonderful change of pace when you just want a wrap. Let us hear about your own creations. Grace can always use more inspiration to play in the kitchen. 🙂