An Overview of Butterfly Flower Pea Powder: Vibrant and Packed with Nutrients

When considering plant-based diets, butterfly pea powder is a great example of a material that is both visually amazing and nutritionally advantageous. The vivid blue powder, made from the butterfly pea flower, gives recipes a beautiful splash of color (that is pH-dependent) and beneficial antioxidants at the same time.

Today, we’ll explore how this magical ingredient can be used to create mini tortillas that are not only delicious but also nourishing and eye-catching. There are so many places it can be used that I’m just getting started. But I had some edible flowers that had wilted a bit for this dish, so I needed to find a new spot to use them.

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Plant-Based Masa Tortillas and Their Health Benefits

Traditional tortillas begin with masa harina, which is produced by nixtamalization, a technique that involves treating dried corn with lime water. In addition to boosting the corn’s taste and flavor, this technique increases its nutritional value by making more calcium and other nutrients bioavailable. Someone finally figured it out, and that’s awesome. Thinking about this alchemical process, which creates a new food alternative using corn kernels, is incredible. I’d love to explore this process in more depth.

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An Ayurvedic Approach to Plant-Based Eating

Ayurvedic principles encourage us to find the balance between our food and our individual doshas (body constitutions). By following Ayurvedic principles, we can access deeper places of awareness and health. You can use butterfly pea powder in your summer recipes for its cooling effects and to help balance Pitta dosha. By combining it with masa harina, we can make nutritious and grounded tortillas, which are great for maintaining a healthy diet. Seeing my friend’s butterfly pea blooms grow and then dry for future use was a great connection to the earth and her ongoing gifts for us.

A Holistic Approach to Health Through Culinary Medicine

As a field, culinary medicine focuses on using food for health promotion, disease prevention, and mental and physical wellness. You can tap into the restorative potential of food by including nutrient-dense foods in your diet, such as butterfly pea powder. By fusing the health advantages of masa harina with those of butterfly pea powder, these miniature tortillas serve as an exploration of integrating new ideas. Although they are magical to look at (by my assessment), they can be time-consuming to make. Creating these takes some quiet time in the kitchen, but I’m happy to tell you about them because I loved my internal reflections while making them. I even used an old meat tenderizer to simplify the steps, as shown in the video with the recipe.

Easy-to-Follow Recipe for Mini Tortillas Made with Homemade Butterfly Pea Flower Powder

You can control the quality and flavor of your food by making your own tortillas at home.

Here are some tips to help your exploration of making tortillas with butterfly pea powder:

1. Prepare the Dough: The tortilla dough can be made by mixing masa harina, butterfly pea powder, water, and salt. To get a smooth and malleable dough, gradually add warm water while mixing. The powdered butterfly peas can also be mixed with the water to allow for easier color integration.
2. Shape the Tortillas: I pressed the small dough ball into a 2-inch round tortilla to shape using an old meat tenderizer. 
3. Press with Edible Flowers: Carefully press one side of each tortilla with edible flowers. For a different option, you may also try pressing the blossoms with the little balls as they go deeper into the dough. You can try both.

Cook the Tortillas: To make the tortillas, heat a nonstick skillet and fry the blossom side of each tortilla for one or two minutes. They are also good baked. They are softer and more malleable with less baking time. When paired with a fruit salsa, these were delicious. Making this dish was so fun.

Free Ebook

The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.

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Bringing It All Together: A Delicious and Nutritious Recipe to Try

Incorporating butterfly pea powder into your homemade tortillas is a simple yet transformative way to enhance your plant-based diet. These vibrant mini tortillas are gorgeous blue and packed with nutrients and flavor. Whether you’re serving them as part of a meal or enjoying them as a snack, I promise people will ask you how you made them. 

Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.

Print Print

Click on the image to grab the ingredients from the instacart list that I have selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.

ALSO…. if you select the “pick up” option, which you can do on the way home from work, you may even have a small credit on your purchases for your next visit.

To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.

Medical Information on Butterfly Pea Powder

Butterfly pea powder, derived from the butterfly pea flower (Clitoria ternatea), is celebrated for its vibrant blue color and health benefits, but it’s essential to be aware of potential medical concerns before incorporating it into your diet:

1. Digestive Discomfort: Some individuals may experience mild digestive issues, such as stomach cramps or diarrhea, especially if consumed in large quantities. It’s advisable to start with small amounts to see how your body reacts.
2. Pregnancy and Breastfeeding: Limited research exists on the safety of butterfly pea powder during pregnancy and breastfeeding. Pregnant or breastfeeding women should consult their healthcare provider before adding it to their diet to ensure it’s safe for them and their babies.
3. Allergic Reactions: As with any new food or supplement, allergic reactions are possible. Symptoms might include itching, swelling, or difficulty breathing. If you experience these symptoms after consuming butterfly pea powder, discontinue use and seek medical attention.
4. Interaction with Medications: Butterfly pea powder might interact with certain medications, particularly those that affect blood pressure and blood sugar levels. If you are on medication for diabetes, hypertension, or other chronic conditions, it’s important to consult your doctor before using butterfly pea powder.
5. Blood Sugar Levels: Some studies suggest that the butterfly pea flower may impact blood sugar levels. Individuals with diabetes or those prone to hypoglycemia should monitor their blood sugar closely when consuming butterfly pea powder and consult with a healthcare professional to avoid potential complications.
6. Kidney and Liver Conditions: Although no direct evidence suggests harm, those with pre-existing kidney or liver conditions should consult their healthcare provider before incorporating butterfly pea powder into their diet due to the general need for monitoring new dietary supplements in such conditions.

Kitchen Supplies: Plant Pigments

Having the right supplies makes working in the kitchen easier. Click on the image to see all the fun plant pigments I love for adding flavor to the tortillas.

Let’s Explore Seasonal Eating: Summer

Our visit last weekend before the rain was filled with abundant summer finds! I am so grateful to all the farmers! The fresh berries are so vibrant and filled with color and flavor. The synergy of both leads to a delish fruit salsa.

What is Seasonal Eating?

I am particularly interested in the role of local and/or seasonal eating. I believe that connection to seasonal living builds a steady and essential connection to nature. Fortunately, this is not just my opinion; scientific data exists to explore this notion.

Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and reducing environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.

Seasonal Recipe Book: My Summer Favorites!

I’m so delighted to share with you a new seasonal cookbook that I have created that is available for purchase. Please click through on the link to learn all about it. AND the best part is that I will be creating one for each season. Hope you enjoy and if you make one of the recipes, please let me know.

References

• Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
• Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
• Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
• Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
• Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
• Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024

In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.

Will You Try These Pea Flower Tortillas? You Bet!

Butterfly pea powder has many uses and benefits for your health, including reducing inflammation and acting as an antioxidant, but it should be used with care and awareness. Never begin a regimen of superfoods or supplements without first consulting your physician. This is particularly true if you are pregnant, nursing, using medication, or have a serious medical condition. Put another way, this ensures that you can safely and efficiently benefit from butterfly pea powder.

Living on a seasonal basis… Making tortillas from scratch is a time investment, but I hope you will be interested in exploring it more the next opportunity that you have free time for kitchen exploration.

Earn CME

This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info

The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP

Review recent seasonal PLANT-BASED posts here!

Thanks for checking out this week’s post to the end!

If you make this, tag me on social media @doctorsirichand. I would love to see your variations and flavor options. Save this Recipe for later to your favorite place. I like using PINTEREST, but you could also clip it elsewhere.