Chicken mayo and avocado wraps - Checkers
Chicken mayo and avocado wraps (Jonno Proudfoot, Real Meal Revolution - Checkers)

Time: 35 min

Makes: 4

The thing to master with this recipe is the pancake-like wrap itself.  It takes a bit of time to work out the consistency, but this is such a versatile staple that it’s worth the effort. 

We’ve gone for a simple chicken and avocado filling using leftover roast chicken, but you could try almost anything.

Other must-try fillings are beef, mozzarella and tomato; and bacon, cheese and even pineapple.


For the wraps 

1/4 cup coconut flour

1/3 cup water

3/4 cup egg white

1/2 tsp. salt

1/2 tsp. mixed dried herbs

For the filling 

1 cup shredded roast chicken

1/4 cup home-made mayo 

1 stalk celery; finely chopped

1 spring onion; sliced

2 gherkins; finely chopped

1 avocado; thickly sliced

1/2 cucumber; cut into batons

4 baby gem lettuce leaves


Place the coconut flour in a bowl and mix in the water.

Add in the remaining ingredients and blend using a hand blender. Leave to rest for about 5 min.

Grease a medium-sized frying pan and warm over a low to medium heat.

Pour 1/4 cup of the batter into the pan and swirl it around to form a thin layer. 

If the mixture is a little too thick, use the back of a spoon to spread it in the pan.

Cook until brown on the bottom and then carefully flip it to cook on the other side.

Repeat with the remaining batter.

Place the chicken, mayonnaise, celery, spring onion and gherkin in a small bowl and mix well.

Spoon the chicken mixture down the centre of the wrap and top with the avocado, cucumber and lettuce.

Roll up the wrap to enclose the filling. Cut in half and serve with a simple salad.
Rainbow Vegetable Spring Rolls (
Rainbow Vegetable Spring Rolls (


1 medium red bell pepper

1 medium yellow bell pepper

1 large carrot

1/4 small head purple cabbage

1 medium avocado

1 cup brussel sprouts 

1 1/2 tablespoons vinegar

1 teaspoon sugar

1 teaspoon sunflower oil

1/4 cup mayonnaise 

1/2 to 1 teaspoon hot sauce

10 large rice paper wrappers


First, prepare all the vegetables. 

Trim the bumpy tops and bottoms from the bell peppers, remove the seeds from the inside, and then slice the peppers lengthwise as thin as possible.

Peel the carrot, then cut it into very thin matchsticks (or shred on a box grater). 

Slice the wedge of purple cabbage into thin shredded pieces. 

Cut the avocado in half, remove the pit, and then slice it (still in the peel) into very thin slices; use a soup spoon to scoop the slices from the peel.

All the vegetables, except for the avocado, can be prepared several days ahead and kept refrigerated.

Next, whisk together the dressing and dipping sauce. 

Whisk together the rice vinegar, sugar, and sesame oil in a small ramekin. In another dish, whisk together the mayonnaise with a little Sriracha; taste and add more hot sauce if needed.

Assemble the spring rolls. Fill a pie pan or other shallow dish with very warm water. 

Submerge one of the spring roll wrappers in the warm water until softened but still slightly stiff, 15 to 25 seconds. (If you wait until it is entirely softened, it's more likely to tear when you assemble the rolls.)

Lay the softened wrapper on your work surface. 

Quickly lay a few pieces of red bell pepper, yellow bell pepper, carrot, and cabbage in the lower-middle of the wrapper. Lay a few pieces of avocado beneath the veggies and lay a small pile of microgreens on top. 

Sprinkle a spoonful of the rice vinegar dressing over the vegetables.

Fold the sides of the wrapper over the filling, then roll it up, starting at the bottom. Repeat with filling and rolling the remaining spring rolls. 
Yogurt Fruit Bars (
Yogurt Fruit Bars (


3 large eggs

2 tbsp double cream

1/4 tsp salt

1/8 tsp freshly ground black pepper

15 g unsalted butter

10 slices spiced beef or macon

2 round loaves focaccia bread

240ml pesto

225g thinly sliced macon


Whisk the eggs, cream, salt, and pepper in a medium bowl until well blended. Heat a non-stick frying pan over medium-low heat. 

Brush the pan with some butter. Pour 60ml of the egg mixture into the pan, swirling to coat the bottom of the pan evenly. 

Cover and cook until the egg crepe is just set, about one minute and 30 seconds. 

Invert the pan over a plate, and allow the egg crepe to drop onto the plate. 

Repeat to make four crepes total, brushing the pan with melted butter as needed and stacking crepes on the plate.

Cook the spiced beef in a heavy large frying pan until crisp. Transfer the bacon to paper towels to drain.

Preheat a griddle or grill pan over medium-high heat. Cut the focaccia horizontally in half. 

Place the focaccia cut side down on the grill pan and cook until the focaccia is heated through and golden brown on the bottom, about two minutes. 

Spread the pesto over the toasted sides of each halved focaccia.

Cover the bottom halves of the focaccia with the egg crepes, macon, provolone and spiced beef, dividing equally. 

Cover with the top halves of focaccia, pesto side down. Cut the sandwich into bite-size wedges.