Tag Archives: flat bread

A nice healthy lunch, that’s largely an assembly job

 

I eat insanely well during the week. My lunches are not calorie controlled, but because I tend not to eat dinner, I really pack my nutrients into the first half of the day.

This is a lovely lunch. It’s healthy but delicious; easy and you can of course customise it however you want. I tend to bake bread in the morning, so this is a good time to put some veg in the oven to roast it for lunch later on. I use red onion, peppers, squash, a good tablespoon of olive oil, some herbs. Whatever veg I have.

Come lunch time I either use some sourdough or, more frequently, some of these delicious flat breads: I buy the organic wholemeal version. They’ve got very few, natural, ingredients and also, unopened, keep for a few weeks so good to have in. Although I make my own flatbreads occasionally, I often just want a quick lunch and this enables me.

When I’m ready to eat I heat up my flat bread in a flat frying pan, then top it with some Tracklements Chilli Jam or Stokes Red Onion Marmalade – just spread a bit around. Then scatter some lettuce/spinach/rocket leaves atop, plus some avocado. Scoop up your roasted veg, top with some suitable protein if you so wish – goat’s cheese, crumbled feta, dry-fried halloumi, sardines etc. Scatter over some toasted nuts/seeds if you like, drizzle with olive oil. Eat. It’s delicious and you feel really good afterwards.

 

Flatbreads, can also be used to make very fine chicken wraps

I LOVE these. I love them just as they are, sprinkled with some olive oil and salt. But you can also make them go really crispy and use them in dips. Or with Indian food (sorry I don’t know how authentic that is). But in our house, they areĀ  mostly used to make wraps.

Wraps are great things. You can buy them ready made in the supermarket but have you ever read the ingredient list? Horrifying. So we make our own. They are easy, so easy my nine year old makes them. Granted the rolling out and cooking them takes a bit of confidence and practice. But not much. Just remember not to muck about with the dough too much at the end because the more rested the dough is the stretchier you can make the wraps. If you’re finding it too hard to roll them out, give them a rest for five minutes and go back to them (careful if you’ve put the frying pan on to warm up!). This shouldn’t happen however, unless you’ve panicked and tormented the dough too much. That said, if you let it relax too much, it’ll be really stretchy and difficult to handle. Now I’m talking too much and you’ll think this is hard. It isn’t.

You need:

250g plain flour – not strong

a teaspoon of sea salt ground up in a pestle and mortar

150ml warm water

1 tablespoon of olive oil (not virgin)

Put the oil in the water and pour over the dry ingredients. Or just mix them all together as we frequently do, use a fork for the last bit. It will make a sticky dough. When it’s all together let it rest for ten minutes.

Then, turn out onto an oiled chopping board or surface. Knead gently for ten seconds. Leave for ten minutes under an upturned bowl. After ten minutes, knead gently for ten seconds again. Leave for ten minutes.

I think you know what’s coming up next? Knead for ten seconds, then leave it for 15 minutes or even a bit longer. When you’re ready to go put a large, heavy based frying pan (I use a cast iron skillet) on a hot heat. Cut a bit of the dough off, roll it into a ball and then roll it out onto a lightly oiled surface until it looks like, you know, a wrap shape sort of. If you make it too thin once it’s cooked it will go brittle and break, too thick and it will be a bit doughy but experiment with what works.

Put the wrap into the pan – no oil, nothing – and after about a minute, check underneath. You’re aiming for cooked brown spots as in the picture. Flip over and cook until the other side is like that too. Sometimes they puff up beautifully, other times not. Whilst you cook the others place them under a clean, damp tea towel. Very important or they’ll go cold and brittle.

Use as you wish. I make little bowls of shredded chicken, salad, julienned carrots (get ME) for my children to serve themselves and then roll it all up in the wrap to eat in front of The Simpsons.

This makes about eight wraps.

Variations: you can add half wholemeal and half white (always plain flour, not strong), you will need to add a touch more water. These are still really nice but I find they take a bit longer to cook. You can also just halve everything if you’re cooking for just a couple of you.