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Gluten Free, Sugar Free, High in Protein
Recipe for Corn Tortillas

Ideas and recipes from sunny Australia, for nourishing,
wholesome foods, prepared
with holistic ingredients that
love you back.

Growing up near the border to Mexico I have a very soft spot for anything Mexican. Their rich culture based on the ancient Aztec and Maya, the intricate art, vivacious music and of course the colorful, delicious food.
Mexican food is naturally rich in vegetables, legumes, herbs and spices – it is one of the few cultures in the world that has a whole-grain product as its staple. I find it incredibly sad that this core knowledge of the cuisine got lost in translation somewhere and was replaced with the Americanised food version.
You could say that corn and beans are are two main foods of indiginous Mexicans. Interestingly enough these two have complimentary amino acids.
Amino acids are the building blocks of protein, which the body absolutely needs. If any one of several amino-acids is missing from a person’s diet, then the production of protein is restricted; the body ceases functioning, or performs at a diminished level. It happens that neither corn nor beans supply the full complement of amino acids needed for protein synthesis. However, put the two together like parts of a puzzle, and you magically gain the full complement of amino acids needed. Put rice and corn together, or wheat and rice, or corn and potatoes, or potatoes and beans, and you don’t. Put corn with beans, and you do.
Almost every dish is served with a taco or tortilla. Corn tortillas (tortilla in Spanish means “small torta”, or “small cake”) are a type of thin flatbread made from finely ground wheat flour (Masa Harina) - which is gluten free!
This special type of flour is made from cooked corn kernels that are soaked in lime before they are ground into flour. This loosens the hulls from the kernels and softens the corn. In addition, the lime reacts with the corn so that the nutrient niacin can be assimilated by the digestive tract.
My whole family is loving Mexican food and I make fajitas or Quesadillas every week. If you can get some authentic Masa Harina making tortillas is a piece of cake. Fill with your favourite ingredients and you will see happy faces around the  table guaranteed.




2 cups masa harina

1-¼ cups of warm water

1 tsp arrow root powder
(Tapioca starch - Gluten Free)


2 pieces of round plastic cut out from a bag. (I use freezer bags or cling wrap)







Use a wooden bowl to combine the Masa Harina and water. Mix well until the water is absorbed evenly and the dough forms a ball.


We are looking for a soft dough consistency; it should not stick to your hands. If it does, add a little more of masa harina. If it looks dry, breakable or crumbly, add more water.


Preheat a griddle or heavy skillet on medium flame. This has to be ready when you start pressing
the tortillas.


Using a tortilla press or a heavy dish, place a ball of the dough between the two plastic pieces and press to form a flat 10-12 cm round tortilla.


Open the tortilla press or remove the heavy dish if using to press the tortillas, peel the top plastic off.


Place the tortilla on the griddle and cook for 45 seconds. The edge will begin to dry out. Turn over and continue to cook for 1 minute until brown patches form. The cooking time is about 2 minute’s total. Cook until the tortilla begins to puff. Tap lightly with your fingertips to allow even puffing.


Fill with your favourite ingredients (organic meat or beans, lettuce, salsa, avocado, tomato, cheese, sour cream, coriander, parsley) and serve warm



Recipe for Corn Tortillas with Masa Harina


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