Preparation

• Heat the water until warm but not hot.

  In a bowl, pour the flours and a pinch of salt.
  Mix with a silicone spatula to thoroughly combine all the ingredients.

  Create a well in the center and pour in the oil and warm water.
  Knead first with the spatula then with your hands.

  Transfer the dough to a work surface and knead until you get an elastic dough ball.
  I used a non-stick silicone mat that doesn’t need flouring.

  

• Cover the dough with a bowl and let it rest at room temperature for at least 30 minutes.

• After 30 minutes, uncover the dough, divide it into 4 and shape into balls.

  For rolling out the dough balls you will need:
  – a rolling pin;
  – a floured work surface.
  The non-stick silicone mat doesn’t need to be floured.

  Roll out the first dough ball into a thin disk a few mm thick.
  Brush the surface with a thread of oil; if you don’t have a kitchen brush in silicone , help yourself with your hands.
  Roll the disk onto itself to form a rope, then coil the rope into a snail shape.

  Repeat for all the dough balls.

  

• Wrap or cover the snails with plastic wrap and let them rest in the fridge for at least 30 minutes.

  

• After 30 minutes, remove the snails from the fridge.

  For rolling out the flatbreads you will need:
  – a rolling pin;
  – a floured work surface.
  The non-stick silicone mat doesn’t need to be floured.

  Roll out each snail into a thin disk, trying to make it as round as possible.

  

• You can:
  – pre-cook the flatbreads and then finish cooking them when filling;
  or:
  – cook and fill them.

  By pre-cooking, you can serve them faster, reducing wait times between one flatbread and another just like using packaged flatbreads.

  Pre-cooking
  Prepare a cloth to wrap the flatbreads.
  Heat a non-stick pan.
  Cook each flatbread for about 6 minutes turning it every minute.
  If bubbles form, do not puncture them.
  Stack the hot flatbreads and wrap them in a cloth until ready to use.

  

• 
  Cooking and Filling
  Cook the flatbread, turning it as needed.

  Your whole wheat light layered flatbread is ready.

  According to the ingredients, you can fill the flatbread on the stove – for example stringy cheese – or off.

  Enjoy your meal!

• Prediabetes and Cheeses
  Follow your meal plan.
  In general, cheeses should be consumed in moderation – no more than twice a week – preferring fresh ones over aged ones such as: cottage cheese, ricotta, light spreadable cheese, mozzarella, feta.

  Prediabetes and Meats
  Follow your meal plan.
  Generally, meats should be consumed in moderation preferring lean ones such as: bresaola, cooked or raw ham, speck, turkey breast.

  Two Protein Sources
  Example a cheese and a cold cut.
  Not all meal plans allow for the combination of multiple protein sources.
  I manage it by halving the portions of individual protein sources:
  – half the portion of cold cut provided by the meal plan;
  – half the portion of cheese provided by the meal plan;
  per person or decrease the portion of cold cut and add some cheese.

• – hummus made from legumes;
  – smoked swordfish, salmon or tuna;
  – boiled egg or hard-boiled eggs.

• Complete with raw vegetables [lettuce, arugula, lamb’s lettuce or valerian] or cooked to add fiber.
  Flavor with spices and lemon juice.

  light homemade sauces:
  – Sugar-free ketchup;
  – Sugar-free paprika sauce;
  – Light pink sauce or light cocktail sauce;
  – Greek yogurt sauce or dressing.