Monday, January 6, 2014

Put Induction Friendly Tortillas Back On The Menu - Atkins Induction Day 5

Coconut Pumpkin Tortillas are Induction-friendly
Sundays in our house always come with a big breakfast or brunch and endless hot cups of coffee. It’s our time to leisurely decompress and enjoy visiting with each other, having amazing coffee and delicious food. There is no diet mentality, not even when we’re doing Atkins Induction. Not at brunch nor any meal. Deprivation optional is our philosophy.

One of the things that work for us is treating our eating plan just like normal eating. For instance, I want to pick a taco up with my hands, eat a burger in a bun with my hands--not cut everything with a knife and fork. The familiar behaviors of interacting with food have a great deal of pleasure and reward inherent in the experience. Sure it is a diet. But dieting isn’t a bad thing. Taking control of your nutrition doesn’t have to be an onerous task. It can even bring out your creativity and spur you into trying new things—new foods and recipes.

Pumpkin is a foundation vegetable.
I’ve been wanting to make a really good Induction-friendly tortilla for a long time. And after reading in NAME (New Atkins Made Easy), that pumpkin is now considered a foundation veggie (foundation veggies should make up 12-15g of your daily 20g net carbohydrate budget), I knew success would be easier.

These Coconut Pumpkin Tortillas  don’t taste like pumpkin, just a neutral delivery system for wraps, tacos, enchiladas and tostadas of all persuasions. Being raised on Tex-Mex, having this type of food where I know every ingredient is important to make Induction “normal.” You may not want to cook everything from scratch, and can enjoy the convenience of pre-made tortillas. But for those of us who enjoy cooking, this will be another tool in the low carb toolkit. I can keep these made up or even make and freeze them, then have them ready at all times. They’re only 2g net carbohydrates each, they’re flexible, and come together quickly. And the only drawback is that they don’t function well with wet filling. I’m still working on that part.

BBQ Pulled Pork Breakfast Taco = Deprivation-free Induction

Asparagus With Roasted Grape Tomatoes in Brown Butter

Atkins Induction Day 5 - Grilled Rib Eye with Asparagus,
Roasted Grape Tomatoes in Brown Butter

Atkins Induction Day 5

Daily Totals: 1463 Calories; 121g Fat (74.6% calories from fat); 69g Protein; 25g Carbohydrate; 7g Dietary Fiber; 640mg Cholesterol; 18g Net Carbohydrate

Brunch (765 Calories; 61g Fat (71.1% calories from fat); 38g Protein; 18g Carbohydrate; 5g Dietary Fiber; 504mg Cholesterol; 13g Net Carbohydrate)
2 Coconut Pumpkin Induction Tortillas
2 large eggs
1 tablespoon olive oil
1/2 serving Slow Cooker Pulled Pork
2 tablespoons Barbeque Sauce
1/2 ounce grated cheddar cheese
1/4 avocado
2 tablespoons picante sauce--or Easy Salsa

Dinner (698 Calories; 61g Fat (78.4% calories from fat); 31g Protein; 7g Carbohydrate; 2g Dietary Fiber; 136mg Cholesterol; 5g Net Carbohydrate)
6 ounces rib eye beef, grilled
1/2 tablespoon olive oil
1 teaspoon Worcestershire sauce
1/2 teaspoon granulated garlic
kosher or sea salt and pepper
3 3/4 ounces asparagus
1/2 tablespoon butter
1/2 serving Roasted Grape Tomatoes


  1. Is there a recipe for these Coconut Pumpkin Tortillas somewhere?

    1. Hope to have all of the Induction-friendly recipes available in the coming weeks! Please do check back! I want to try one more version of these. :)

  2. Yay! You're back! I'm so glad to see you posting again.
    Can't wait to try all your new suggestions.

    Big hug! Barefootcookingirl a.k.a. BCG

    1. Big hugs right back atcha!!! xoxo

      It's been a long tough hall, that's for sure!

  3. These tortillas sound and look wonderful! Can't wait for the recipe. Pumpkin is one of my favorite veggies!

    Thank you again, Susie!

    Alice B.

    1. Hope you will like them! They don't taste like pumpkin though, so I don't want you to be disappointed! :(


  4. Still no recipe? Would love to check this one out since I have two cups of sugar pie pumpkin in the freezer.

    1. Hi Raven, glad to hear from you. I will try to fill you in on my life, since it's apparent you are not familiar with what's going on. And I will try to be pleasant and not respond defensively to the criticism I "feel" in your salutation to me of "still no recipe"?

      I've been sick since the week before Christmas with one infection or another. Through that time, I've still managed (barely) to do the weekly postings, but it hasn't left me much energy to post on "catch-up" threads such as this. You may be unaware that I'm just this year surviving a late stage cancer. I either just broke a rib or I have a possible cancer metastasis in my rib (where it was right under the primary tumor). I just had an MRI and next week I have a bone scan, then visits with my oncologist and my lymphedema specialist to evaluate how big my arm has gotten since the arm infection at Christmas.

      So, as you can see the reason I haven't gotten the Atkins Induction Recipe Book out, is a bit complicated by health and not because I'm a slacker who doesn't care about my readers' needs. Here is the recipe as written. I still want to test it by adding a) 1 tbsp of psyllium husks and b) Adding 2 teaspoons of unflavored gelatin and 2 teaspoons of powdered egg whites (Deb El Brand is what I use.)


      Yield: 5 servings
      Preparation Time: 10 minutes
      Start to finish: 30 minutes
      Cooking Time: 20 minutes

      Dry Ingredients
      2 tablespoons coconut flour - Bob's Red Mill
      2 tablespoons pork rind crumbs
      1 tablespoon protein powder, natural flavor, Designer Whey Brand
      1 teaspoon baking powder
      1/4 teaspoon granulated garlic
      1/4 teaspoon onion powder
      1/8 teaspoon kosher salt

      Wet Ingredients
      1/3 cup All Whites Egg Whites
      1/4 cup sour cream
      1/8 cup pumpkin, canned, custom
      1 tablespoon olive oil
      1 teaspoon apple cider vinegar, custom

      1. Mix dry ingredients in a bowl and stir well to combine. Mix wet ingredients in a separate bowl. Add dry ingredients into wet ingredients. Stir with a spatula until well combined.

      2. Let batter rest for 5 minutes. It should be about the thickness of a thicker cornbread batter. If it's too thick, add more egg wihites. Do not add water.

      3. Spoon 2-3 tablespoons of batter onto a 8-in square parchment paper. Using an offset spatula or straight knife, smooth batter into a thin circle about 6-inches in diameter. Microwave on high for 45 seconds. Remove parchment sheet from microwave and place in a heavy skillet over medium heat. Place tortilla parchment paper side down into the skillet. Cook for 15 seconds. Flip tortilla and remove paper. Cook for 15 seconds per side until both sides have brown spots -- about 45 seconds to 1 minute each. Remove tortilla from skillet and place in a covered casserole or plastic bag to steam and cool. This steaming and cooling helps make the tortilla pliable and stronger.

      4. If desired, melba toast tortillas on a baking sheet in a preheated 250 oven until tortillas are crisp throughout. Use for tostadas or break-up into tortilla chips.

      Notes: These Induction-friendly tortillas work to help make Induction a deprivation-free experience. The one enemy of these 1g Net Carb tortillas (when using 2 tablespoons of batter instead of 3 tablespoons) is liquid. If your filling is very moist, the tortilla will become too fragile to pick up with your hands. They do not taste like pumpkin, simply a neutral "innard-delivery-system."

      Serving Ideas: Serve with your favorite filling, or use as tortilla chips.

      Nutritional Information:
      Per 5 Tortillas (3tbsp ea + 1 at 2 tbsp): 82 Calories; 6g Fat (64.4% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 9mg Cholesterol; 2g Net Carbohydrate

      Per 7 Tortillas (2tbsp ea): 58 Calories; 4g Fat (64.4% calories from fat); 3g Protein; 2g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 1g Net Carbohydrate

      Copyright: Copyright © 2013 Fluffy Chix Cook. All rights reserved.


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