Written in 2015, 11 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
Step 1: Mix dry ingredients.
To make Basic Flour Tortillas, first combine your dry ingredients: whole-wheat flour, all-purpose flour and salt. Next, add oil and stream in water, a little at a time, until water is absorbed and dough ball begins to form.
Step 2: Knead dough ball
Remove dough ball from the bowl and knead on a floured work surface for about 1 minute, until it becomes smooth. Return dough to the bowl, cover with plastic wrap and let rest for at least 15 minutes. Remove dough from bowl and shape into eight balls.
Step 3: Roll out dough balls
Dust the work surface and a rolling pin with flour and roll balls out into 6-inch circles.
Step 4: Cook dough for about 1 minute per side
Set a cast-iron pan or other non-stick skillet over medium heat. Once hot, add a tortilla and cook 1 minute until the tortilla turns light brown in spots. Flip and cook the other side an additional 30 seconds to 1 minute. Remove from the pan and place in a kitchen towel to keep warm.
Repeat this process with the remaining tortillas, adjusting the heat as necessary to prevent burning.
Sara HaasSara Haas, RDN, LDN, is a Chicago-based dietitian and co-author of the Fertility Foods Cookbook. Read her blog, The Cooking RD, and connect with her on Facebook, Instagram and Twitter.