23 December

A good head and a good heart are always a formidable combination. - Mandela

Gluten-free Wrap Recipe


(gluten-free, dairy-free, sugar-free, grain-free, nut-free)






One of my favourite parts of our family Christmas lunches is eating the cold leftovers the next day! I have very fond memories of eating fresh white bread rolls filled with Christmas gammon and mayonnaise on the beach the day after Christmas.


Alas – no more fresh Portuguese rolls for me 🙂 But I still want to eat the left-overs on the beach, so I created this recipe for Cassava Wraps!

Mila's Meals Gluten-Free Wraps

Key: Gluten-free, sugar-free, dairy-free, grain-free, nut-free

Makes: 8 x 10cm wraps


(t. = teaspoon; T. = tablespoon, C. = cup)




  • ½ C. coconut milk
  • ½ t. desert or sea salt
  • 4 T. ghee
  • 1 ½ C. Cassava Flour
  • 1 t. guar gum
  • 2 medium sized organic eggs
  • 1 T. nutritional yeast



  1. Place the coconut milk, salt, and ghee in a saucepan and bring to a simmer over medium heat while stirring.
  2. Once all the ghee has melted, turn off the heat and stir in the cassava flout and guar gum.
  3. Transfer the mixture to a food processor and pulse a couple of times.
  4. Add the eggs and nutritional yeast and process until you have a smooth dough.
  5. Remove the dough, roll into a ball, cover and chill in the fridge for at least 1 hour, or overnight.
  6. Remove your dough and divide it into 8 small balls.
  7. Take one ball, place it on a sheet of baking paper lightly dusted with cassava flour. Cover it with another lightly dusted sheet of baking paper and roll out.
  8. While you are rolling, cover the rest of the dough with a damp cloth to prevent it from drying out.
  9. Place a small bowl over the rolled out dough and cut around it to make a neat circle.
  10. Place the cut dough on a baking tray lined with baking paper and cover with another sheet of baking paper (again to prevent it from drying out.)
  11. Continue rolling out all the dough.
  12. Heat a frying pan over medium heat (do not add any oil).
  13. When the wrap starts to bubble on the top side, flip it over. When the entire wrap is opaque it is ready.
  14. Transfer it to a wire cooling rack and cover with a damp cloth (this steams the wraps as they cool and keeps them pliable).
  15. Cook the remaining wraps, allow them to cool, then fill them with your Christmas leftovers!

Mila's Meals Gluten-free Wraps
Mila's Meals Gluten-free Wraps

But isn’t ghee dairy?


As I write in my book Mila’s Meals: The Beginning & The Basics:


“Is butter dairy?


Butter is a dairy product, but since it is the lactose and proteins in dairy products that cause digestive issues, butter (which has far less of them than milk) is better tolerated. Butter is about 80-82% fat, 17% water and only about 1% milk solids (proteins). There are only trace amounts of lactose in butter.


If the small percentage of milk proteins in butter still present you or your little one with problems, ghee is a wonderful option.



Ghee is clarified butter. Butter is melted at a low temperature which separates the remaining milk solids (proteins) from the fat. The milk solids (proteins) are then scooped off and all that remains is the fat. There might be minute amounts of lactose in ghee, but they are unlikely to be enough to have an effect on those who are lactose intolerant.


So even though I have kept Mila (and myself) off dairy and dairy-products, I do feed her lumps of grass-fed butter and ghee since they have many nutritional benefits:


  • They are rich in the most easily absorbed form of Vitamin A – necessary for thyroid and adrenal health,
  • They contain lauric acid – important in treating fungal infections and candida,
  • They contain lecithin – essential for cholesterol metabolism,
  • They contain anti-oxidants that protect against free radical damage,
  • They are a great source of Vitamins E and K,
  • They are a very rich source of the vital mineral selenium,
  • The saturated fats in butter and ghee have strong anti-tumour and anti-cancer properties,
  • Butter contains conjugated linoleic acid, which is a potent anti-cancer agent, muscle builder, and immunity booster,
  • They are a food-source of Vitamin D which is essential to absorption of calcium,
  • They protect against tooth decay,
  • The anti-stiffness factor in butter also prevents hardening of the arteries, cataracts, and calcification of the pineal gland,
  • They are a source of Activator X, which helps your body absorb minerals,
  • They are a source of iodine in a highly absorbable form,
  • The cholesterol found in butterfat is essential to children’s brain and nervous system development,
  • They contain Arachidonic Acid (AA) which plays a role in brain function and is a vital component of cell membranes,
  • They protect against gastrointestinal infections in the very young or the elderly.

Make your own ghee


If you are concerned about the milk solids still present in butter, you can remove them by making your own ghee. It is incredibly easy to make.


Simply place the block of grass-fed butter in a small saucepan over low heat. Gently melt the butter while stirring. Allow the butter to simmer until it turns a deep golden colour, with the white milk solids floating on top. This can take up to 15 minutes. Keep stirring to prevent the solids from burning at the bottom of the saucepan. Turn off the heat and pour the liquid through a sieve to remove the milk solids. Transfer the liquid ghee to a glass jar, seal and store in the fridge.

Mila's Meals straining ghee

More about Ghee


This information is taken from the 156-Ingredient Glossary of my book Mila’s Meals: The Beginning & The Basics:


“Ghee (also known as Clarified Butter, Butter Oil, Drawn Butter)


Ghee is butter that has been melted over low heat and allowed to bubble and simmer until most of the water has been evaporated. The highest-quality ghee is obtained when the long-simmered butter is allowed to cool and only the top-most layer is skimmed off.


It is a nutrient dense fat used in cooking (traditionally in India) and for medicinal benefits within the Ayurvedic system.


Ghee is more stable (has a higher smoke point), has a longer shelf life, and is easier to digest than butter… even by those with lactose or casein intolerance since the milk solids and impurities have been removed. Ghee has a unique and flavourful taste and aroma that is different from butter, but it can be used in almost all of the same ways.


Allergen: no


May cause a reaction for people with a dairy/lactose/casein intolerance.


Introduction: 6 months


Selection: Choose ghee that has been made from raw, organic butter source from pasture-fed cows.



Sealed container in a cool, dark place for 2-3 months

Sealed container in a refrigerator for up to a year



Ghee has a high smoke point so it is one of the best fats to cook with. You can use ghee instead of butter in all recipes. It can be added to purées and smoothies or melted on top of veggies for a shot of healthy fat and a nutrient boost.



Nutritional Value:

Ghee is an excellent source of vitamins A, D, E, and K, omega 3 fatty acids and CLA (Conjugated Linoleic Acid)


Ghee – like butter – is one of the best sources of butyric acid (butyrate). The cells of the colon feed on butyrate for energy which helps them to produce a healthier intestinal lining.


In Ayurveda ghee is a trusted means to increase one’s “digestive fire” which will, in turn, improve the assimilation of nutrients and enhance the nutritional value of food. In addition, butyrate has been found to have antiviral and anti-cancer properties. Research shows that adequate production of butyric acid supports the production of killer T cells in the gut, and thus a strong immune system.


Ghee has anti-cancer, antiviral, anti-inflammatory benefits. It protects your gastrointestinal system and is beneficial in the prevention or treatment of cancer, heart disease, asthma, osteoporosis, colitis, and insulin resistance.

So while Mila and I do react to dairy products, we seem to handle ghee just fine and so, for all the reasons above, I include it in our diets.

Be sure to come back to our advent calendar tomorrow to open another surprise 🙂

mila's meals advent calendar 23 december
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