Four Ingredient Gluten-Free Wraps…Love-ly Lunch or Dinner!

As promised and just in time to spread a little love for Valentine’s Day, here’s an easy and tremendously healthy recipe to try! I’ll be the first to tell you that restricted diets aren’t fun and often times not super convenient to create wholesome menu items that don’t make you feel like you’re “missing out”.  These gluten-free wraps are game-changers.  You are in control…no additives and no extras means they are healthy and with only 4 ingredients plus water they are super accessible and easy to make.

In the original Spinach-Gluten-Free Wraps (adapted from I modified the recipe a bit to include a healthier starch alternative.  Arrowroot powder or starch is one of the healthier starches to use plus it is freezer stable for all your sauce needs.  Just like corn starch or potato starch it is used as a thickener.  It has no flavour or taste so adding it to anything is great.  Arrowroot has potassium and B-vitamins as well as it is very gut-health friendly.  It is gentle on the digestive system and is often used to aid digestion specifically for IBS sufferers.  It has metabolism boosting qualities and it is great for circulation and heart health.

I was so impressed with how quick and easy these wraps were to whip up.  With a consistency much like crepe batter these “tortillas” were a lot of fun to make.  After mastering the spinach recipe I couldn’t help but think of other vegetable possibilities.  Perfect for Valentine’s Day the ruby hue of roasted beets came to mind first.  This recipe was equally as easy to whip up and once I got the recipe tweaked just right I was in mad-love with these beautiful wraps too.  I filled ours with greek style chicken breast, peppers, tomatoes, cucumbers and feta and we enjoyed them along side some lemon oregano heart shaped roasted potatoes…A perfect and LOVE-ly meal for anytime of the year but so easily festive for February 14th!!

Spinach Gluten-Free Wraps

  • 1 cup chickpea flour
  • 1/2 cup arrowroot starch
  • 1 cup packed fresh spinach
  • 1/2 tsp salt
  • 1 cup water
  • Blend all ingredients in a processor or blender until smooth…this batter resembles crepe batter, as does the method.
  • Pour roughly 1/2-1/3 cup batter into a heated non-stick skillet and kind of twirl the pan to spread the batter into a larger round.  Cook evenly on both sides until slightly browned on a medium heat.  Much like pancakes you’ll see bubbles rise and pop before you’ll be able to flip them.  Don’t rush this.  If the tortilla doesn’t want to flip it’s likely not ready.  It should be easy to peal off the pan!
  • Keep warm under a tea towel while you cook the entire batch.

**Add more water if you want bigger, thinner wraps.  1 cup is great for more small sized taco-style tortillas…The thicker the batter the thicker and smaller the wrap is as it doesn’t spread as far in the pan.

Beet Gluten-Free Wraps

  • 1 cup chickpea flour
  • 3/4 cup arrowroot starch
  • 1 cup roasted, peeled and diced beets
  • 3/4 tsp salt
  • 1 cup water
  • Same method as above.



Fabulous Falafels…a meatless monday!


Falafels are such an easy meat-free little nugget of flavour! They’re high in protein and can be made gluten free so they’re very accessible for a lot of diets! What’s even better is this quick and easy recipe I’ve created where they’re baked, not fried!  Make a double batch and freeze them to reheat for a quick snack on their own or put them in a pita like we did for an easy meatless Monday meal!


Here’s how I made them:

  • 1 can chickpeas, drained and rinsed
  • 1 md onion, quartered
  • 1 tsp cumin
  • 1/2 tsp paprika
  • 2 Tbsp parsley
  • 1 clove garlic
  • 1 tsp lemon zest
  • juice from half a lemon
  • salt and pepper to taste
  • 1/2 tsp baking soda
  • 3 tbsp flour (I typically use quinoa flour or all purpose flour)

All you do is throw the ingredients in your food processor and pulse until a course paste is made.  I dropped them by scoop full onto a parchment lined baking sheet then pressed them down into puck-like nuggets and baked them at 375* until they were golden and crisp. (10-15 mins).  At this point you can serve them or let cool and freeze them to reheat later!

We served ours for supper in whole wheat pitas with tzatziki sauce and lettuce.  I made a greek salad and oregano spiked shredded potatoes to accompany them and today’s Meatless Monday supper was a hit! (To be fair, E ate his pita deconstructed and dipped his falafel in ketchup and balsamic dressing…whatever works!).