Low-GL Wraps: Sesame, spinach and poached egg wrap

serves 2

1 heaped teaspoon sesame seeds
2 tablespoons olive oil
1 small onion, finely chopped
250g fresh spinach, washed and coarsely shredded
1 tablespoon lemon juice
freshly ground black pepper
2 eggs
2 pancake wraps

Heat a wok or frying pan, put in the sesame seeds and dry-roast gently until golden. Set the sesame seeds aside in a small bowl.
Heat the olive oil in the pan, add the onion and garlic and cook until they are turning golden. Add the spinach leaves, lemon juice and pepper. Stir-fry until the spinach is wilted then set aside.

Break the eggs into a saucer and slide them into a pan of boiling water to which a dash of vinegar has been added. Poach the eggs until firm, then lift them from the pan with a slotted spoon and set aside to drain while you reheat or make the pancakes.

Put half the spinach mixture and one egg on a pancake, sprinkle over hald the sesame seeds, and fold the pancake over. Leave in the pan for a few minutes for everything to heat together. Repeat with the second pancake.

Low-GL Wraps: Wild mushroom and Parma ham wrap

serves 2

2 tablespoon olive oil
250g mixed wild mushrooms
6 sun-dried tomatoes in olive oil, cut in strips
zest of 1/2 lemon
1 tablespoon chopped fresh parsley
freshly ground black pepper
2 pancake wraps
2 handful mixed salad leaves
walnut oil, to drizzle
2 slices Parma ham, cut into strips
1 tablespoon lemon juice

Heat the olive oil in a frying pan, add the mushrooms, tomatoes and lemon zest and cook for about 10 minutes, or until the mushrooms are cooked. Stir in the parsley and black pepper.

Place each wrap on a plate, put a handful of salad leaves on each and drizzle over the walnut oil. Put half the mushroom mixture, a slice of Parma ham and some lemon juice on each and roll them up to finish.

Low-GL Wraps: Basic pancake wraps

100g buckwheat flour
1 large egg
300 ml liquid, (150 ml milk, 150 ml water, or all water)
freshly ground black pepper

Pour the flour into a large bowl. Make a well in the middle and break the egg. Using a whisk, gradually add the liquid, whisking well, until the mixture has the consistency of thin cream.
Depending on the size of the egg, you may need a little more or less fluid than the quantity specified. Grind over some black pepper.
Heat a flat-based frying pan until hot , wiping a little light flavoured oil over it with kitchen paper while it is still quite cool. When hot, pour an eighth of the mixture into the centre of the pan, tilting the pan to spread the mixture. Cook for a minute or two, until the pancake begins to bubble round the edge. Flip it over with a spatula and continue cooking for another minute or two.

When the pancake is cooked, turn it on to a plate lined with cling film and continue making pancakes - the mixture should make eight pancakes. Continue stacking the pancakes separated by cling film, on the plate.