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Lauren Muney at age 40:
Wellness coach and featured in
"Fit Over 40: Role Models for Excellence"

RECIPES FOR WELLNESS

Corn-oat-flax tortillas . . .  a very healthy carb

We are all familiar with both the corn tortillas and the flour tortillas, but the original ones were of the native corn only, and except in Northern Mexico, corn tortillas remain the norm and the staple. I have modified the traditional corn tortilla recipe for nutritional purposes.

Tortillas provide a good base for wrapped food: vegetables, cheeses, & meat taste very good when nestled in a grain product, and, contrary to the low-carb craze, the body is meant to have 'some' carbs. A tortilla reduces the amount of carbs if a bread is desired, while this recipe provides some grain for good digestion.

The body should always have a fat, a protein and a carb in every meal. See below for meal ideas.

If you are wheat intolerant, this is a great solution; there is no wheat in these, and they have a very deep taste. Ground flax seeds taste rather 'nutty'.

2 cups corn flour
1 cup oat flour
1 cup flaxseeds, ground (or just another cup of oat flour)
½ tsp. salt
2-1/2 cups hot but not boiling water
OPTIONAL: 1/2 stick cold butter

(To grind flax seeds, simply grind whole flax seeds in a clean coffee grinder)

Place the flours and flax seeds and salt in a large bowl. (Add the optional butter if you chose that; break up into mixture with your hands). Add the water and mix with your hands to make a dough that comes together in a soft ball. Continue mixing and kneading until the dough is elastic enough to hold together without cracking, about 3 minutes. If using right away, divide the dough into 18 equal portions and cover with plastic wrap or a damp towel. If making ahead for later use, wrap the whole ball in plastic wrap and refrigerate for up to 1 day and then divide.

To form the tortillas, place a portion of dough between 2 pieces of plastic wrap. Press with a tortilla press or roll out with a rolling pin into a circle 6 or 7 inches in diameter. Use your fingers to smooth any raggedy edges. Continue with the remaining portions until the dough is used up.

To cook the tortillas, heat a heavy skillet, griddle or comal over high heat until it begins to smoke. Peel the plastic wrap off a tortilla and place the tortilla in the pan. Reduce the heat to medium-high and cook for 30 seconds. Turn and cook on the other side for 1 minute. Turn again, and cook until the corn tortilla puffs a bit but is still pliable, not crisp, about 30 seconds more. It is very easy to overbake,
so pay close attention to the timing. Remove each tortilla to a clean towel. Cover until serving. Continue until all the corn tortillas are cooked.

MEAL IDEAS:

Healthy meal ideas, for stuffing inside your tortilla, based on the complete meal idea: fats, proteins, and carbohydrates in every meal. Roll these ideas up and take a big bite!

Each food source should NOT be larger than your closed fist: so every veggie and every meat portion should be the size of your fist. Go sparingly on the cheese - a little goes a long way for taste! Remember, you are eating for fuel as well as for taste: since you will be eating 5-6 small meals a day, you can even afford to eat one half of your stuffed tortilla and save the rest for your next meal!

Vegetables ideas (pick 2 or more)

spinach leaves
tomatoes
onions
mushrooms (not if you have Candida or yeast infection)
red, yellow and/or green peppers
shredded carrots
black olives
avocado

Cheese ideas (pick 1 or more - please use REAL cheese, not sliced "cheese food"). Cheese is also a fat as well as a protein, so it's good for you if you are not lactose intolerant OR if you don't go overboard. Be moderate with your portion sizes!

mozzarella
cream cheese
swiss
smoked gouda
American
cottage cheese - a great cheese 'substitute'

Meats (pick 1 or more)

eggs
shaved roast beef
chicken
turkey
steak slivers
steak chunks
hamburger
salmon (smoked or not smoked)

Condiments (combine or use separately):

fine-grain sea salt
"Pizza spice" - a premixed set of spices found on a pizza (sold in stores by various manufacturers)
pesto spice
flax seed oil as dressing
olive oil as dressing
cranberry dressing (as low-sugar as possible)
walnuts or almonds
raisins
whole-milk plain yogurt
 

For more ideas on fitness, health, or "alternative" methods for your lifestyle, contact Lauren for coaching solutions!

ENJOY!