Jun 7 2018

Homemade Grain-Free Tortillas (+ stuff to put on them)!

by Kathryn Budig

Processed with VSCOcam with f2 preset

Long live the flour tortilla — the perfect fluffy vehicle for all delicious foods desiring to be swaddled. Of course, these days gluten and flour aren’t always the popular choice. I’ve opted for corn tortillas only to longingly stare at someone’s traditional burrito, dreaming of the pure bliss that is experienced with each bite. Nothing else compares — whole wheat tortillas (no thanks), gluten-free (eh, pass), and corn (I mean, it has a time and a place). That is, until cassava flour hit the scene. This flour derived from the yucca plant is not only gluten-free, it’s nut AND grain-free. Not to mention it creates the perfect fluffy and slightly chewy consistency that my belly has longed for since I bid traditional flour adieu. So please — stop reading and get thee to a kitchen! These are wildly easy and absurdly delicious. I’ve provided recipes below to layer onto said tortillas, but hey — no judgement if you just want to skip the filling and chow down on tortillas. Salud!



for tortillas:

3/4 cups cassava flour

3 tablespoons extra virgin olive oil

1/4 teaspoon pink salt

2/3 cups warm water


for beans:

1 can (15oz) cannellini beans, rinsed

1.5 tablespoons lemon extra virgin olive oil (or regular)

1 teaspoon cajun seasoning

1 cup vegetable broth



1 tablespoon unsweetened almond milk yogurt, greek style

1 tablespoon dairy-free sour cream

1 clove garlic, minced

1/2 lemon, zest and juice

2 teaspoons lemon extra virgin olive oil (or regular)

pinch sea salt

fresh cracked black pepper


2 cups assorted greens

1-2 cups slivered sugar snap peas

drizzle guajillo oil*


Combine flour, warm water, oil and salt into a large bowl and knead the dough until fully combined and smooth. Set up a tortilla station: tear two large sheets or parchment paper and lay one on top of a large cutting board (you can always use a tortilla maker if you have one). Roll your dough into six separate balls (roughly the size of a golf ball) and place one ball at a time on the parchment paper. Place the second sheet on top of the ball, and whack the dough with a flat palm until the ball has transformed into a wide disc. You want the tortilla to be thin, but not so thin you can’t remove it from the paper.

Heat 1 teaspoon of oil (neutral or extra virgin olive oil for extra flavor) in a non-stick frying pan over medium heat. Transfer your tortilla into the pan and cook on both sides for 2-3 minutes. Don’t layer your tortillas when they’re warm — they’ll stick! Spread out the goodness as cook the rest.

For your beans: Warm oil in a medium size frying pan. Add beans and sprinkle with cajun seasoning. Let the beans fry, stirring from time to time, for about five minutes. Add broth, give a good stir, and cook until the beans have absorbed the broth, roughly another 10 minutes. The goal: creamy beans! You can play around with more oil or broth depending on the consistency you prefer.

Whisk all of your sauce ingredients together and add a generous dollop to each tortilla. Add a small layer of beans followed by a sprinkle of greens, handful of sugar snap peas, and a fine drizzle of guajillo oil.

Try to only eat one. That’s right — impossible!

*You can find dried guajillo peppers in the Mexican section of your supermarket. Place 2 roughly chopped dried peppers in 2 cups olive oil and heat the mixture over low heat for 20 minutes. Remove the peppers (but keep the seeds) and store in the cabinet.


Find more recipes like this in my book Aim True or on Yogaglo.


Apr 19 2018

Cherry Chocolate Coconut Flour Muffins

by Kathryn Budig

Screen Shot 2018-04-02 at 5.21.19 PM


These tasty, grain-free muffins can be eaten for breakfast or dessert (or at any hour of the day for that matter)! These puppies are chocked full of fiber (which means nice and filling), an easy way to get protein, and perfectly portable. They are delicious with chocolate and cherries, but also work with any seasonal fruit or skip the fruit all together and load up on chocolate. Not that I’ve ever done that.

Learn better through watching? I’ve got you covered. Watch my video on Yogaglo HERE.


Cherry Chocolate Coconut Flour Muffins



3/4 cup coconut flour

1/2 cup maple syrup

2 eggs, organic + free-range

1 tsp baking soda

1/3 cup apple butter

1/4 cup coconut oil, melted

1 cup almond butter

1 tsp vanilla extract

1/2 cup dried cherries*

1/2 cup dark chocolate chips

Coconut oil spray or baking spray of choice



1. Preheat oven to 350 degrees F (177 C).

2. Spray 12-cup nonstick muffin tin with coconut oil or baking spray of your choice.

3. Using a large spoon or hand mixer, combine all the ingredients except cherries and chocolate chips.

4. Fold in cherries until well combined.

5. Distribute batter evenly into prepared pans, filling each 3/4 full.

6. Top each muffin with a few chocolate chips.

7. Bake for 20-25 mins, or until a wooden skewer inserted into the center of a muffin comes out clean.*

8. Allow muffins to cool 5-10 minutes before serving.


* Substitute 1/2 cup defrosted cherries, roughly chopped, for dried cherries.

* If using defrosted cherries, add an extra 5 minutes to total bake time.

See more recipes like this on my Yogaglo program, Better Than Takeout.


Screen Shot 2018-04-02 at 5.18.45 PM

Mar 1 2018

Cauliflower Tater Tots with Kimchi Ketchup

by Kathryn Budig

Tater Tots don’t need much of an intro. The goal here: make and eat, and feel pleased at the bonus veggie intake. That’s right: stop reading and get thee to the kitchen. It’s Tots Time!


Cauliflower Tater Tots

1 head cauliflower, grated

1.5 tablespoons cassava flour (or flour of your choice)

2 egg whites

2 tablespoons chives, finely chopped

1/2 white onion, finely diced

1/2 teaspoon black pepper

1 teaspoon Cajun seasoning (or Slap Ya Mama)

1/2 teaspoon garlic powder

sea salt to taste

1-2 cups sunflower oil or high heat oil


Kimchi Ketchup:

7 oz. tomato paste

1 tablespoon kimchi juice

1 tablespoon kimchi, chopped

1 tablespoon dark brown sugar

1 clove garlic

2 teaspoons sea salt

2 teaspoons apple cider vinegar



For your ketchup: Whisk all ingredients together. If this feels like too much work, you can always pour a little kimchi juice and chopped pieces into store-bought ketchup.


For your tots: Grate your cauliflower on the largest side of your grate. Combine all ingredients and mix well. Take golf ball sizes of your mixture and pat them into little tots (don’t worry about making them perfect) and line up your army on a cutting board. Pour enough oil into a shallow frying pan to fill it a quarter of the way. Bring to high heat and place the tots into the hot oil using tongs. If you have a splatter guard, I highly recommend tenting the tots to prevent kitchen chaos. Let the tots fry for five minutes and then flip using your tongs. Transfer onto paper towels to drain excess oil and hit them with an extra dust of salt flakes and chives. Dip away and remember to breathe in-between bites.