A wrap without the flour. Thin courgette rounds, baked with mozzarella until golden, stand in for the tortilla. Fill with whatever you have to hand, roll, and eat.

Method

  1. Preheat the oven to 200°C and line a large baking sheet with parchment paper.
  2. Cut the ends off the courgette and discard. Slice it into very thin rounds, using a mandolin or a very sharp knife.
  3. Arrange the slices in a rectangle, overlapping slightly like scales, so there are minimal gaps.
  4. Sprinkle evenly with salt, pepper and the grated mozzarella.
  5. Roast for 20 to 25 minutes, or until the courgette has softened and the cheese is bubbling and starting to brown.
  6. Let cool slightly, then top with your chosen fillings, roll and serve.

Best rolled and eaten fresh, while the courgette base is still warm and pliable.

Why this works

Swapping a flour tortilla for roasted courgette cuts the refined carbohydrate from the base of the wrap. The mozzarella and your chosen filling bring the protein, which helps keep blood sugar steadier through the meal than a plain white-flour wrap. Steadier blood glucose, built through habits like this, is one of the levers behind metabolic health, visceral fat management and easier menopause symptoms.

Contains dairy. The mozzarella also helps hold the rolled wrap together, so a dairy-free swap may need a firmer alternative to keep its shape.

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