Gluten Free Casein Free Wraps

  • Tortilla wraps

    Wraps are so versatile – you can enjoy them hot or cold, make them in advance or eat them right away. They are perfect for kids’ lunchboxes or a tasty and quick meal at home. The variety is endless. You can fill them with anything you want. You can also use nori sheets, rice paper wraps or lightly steamed collard leaf to give your wrap a different dimension. Here is a simple recipe that is not just easy but also quite nutritious.



    6 Gluten free tortillas (Whole foods have good selection)

    1 Large eggplant cut into slices

    1 Red bell pepper cut into thin strips

    1 Red onion cut into strips

    1 Avocado, peeled, pitted and sliced

    1 Cup lettuce

    1 box of sprouts (clover or alfalfa)

    1 small box of hummus

    1 Tablespoon olive oil

    Salt and pepper to taste

    Cilantro chutney as needed


    Ingredients for Cilantro Chutney

    1 Bunch of Cilantro

    5 to 6 Leaves of Mint

    2 Tablespoon of cashew nuts

    4 cloves of Garlic

    1 inch cube of Ginger

    2 to 3 Thai chili

    Sea salt to taste

    2 Tbsp. Lemon juice

    Place all the ingredients

    in a blender and grind

    to a fine paste.



    1. Preheat the oven to 350F.
    2. Line a baking tray with parchment paper.
    3. Sprinkle oil, salt and pepper on eggplant and red bell peppers. Transfer to the baking tray and bake at 350F till well roasted (around 20 to 25 minutes). Eggplant should turn light brown. Store in a covered container to cool so that eggplant and peppers stay soft. Once cool enough peel the black skin from eggplant.
    4. Heat a pan and warm up the tortillas one at a time till slightly roasted. Use some oil if desired.
    5. Place the tortilla on a flat surface like chopping board or a plate. Spread hummus and cilantro chutney. Add red bell pepper, eggplant, avocado, onions, lettuce, and sprouts. Fold the tortilla as you would for a burrito.
    6. Enjoy right away or can be packed to eat later.


    Recipes by Kirti Singh

    Kirti Singh is an honors graduate from Bauman College of Holistic Nutrition and Culinary Arts. She also has a Masters in Foods and Nutritionand has worked as a dietitian. She lives in San Jose and is a mom to two kids. Her entire family, including one of her kids who’s on the spectrum, have greatly benefited from a nutritional diet. She enjoys using a holistic approach in helping people achieve their goals for better health.

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