La Roule Chicken Breast With Tomato And Mascarpone Boodles And Courgetti (GF Egg Free)

La roule Chicken First

This is so yummy.  Protein rich and a fab way to get extra vegetables and keep it lighter in calories

Simple and quick to make this is ideal an recipe to eat with friends and family.  No hiding in the kitchen and spending time with those you love.

Especially as supermarkets now sell courgette and boodles prepped for you.

Serves 4

Macros per serving:

Calories 475, Protein 60.5g, Carbs 11g, Fiber 2.75g and Fat 24.75g


  • 4 x 150g Chicken Breasts
  • 8 Slices Parma Ham
  • 100g French La Roule Cheese
  • 200g Passata
  • 100g Mascarpone
  • Handful Of Fresh Basil
  • 200g Courgetti
  • 200g Boodles (Butternut Squash Noodles)

You will need:

  • Pre Heated Oven 200C Conventional / 180C Fan
  • Lined Baking Tray
  • Meat Preparation Board
  • Vegetable Chopping Board
  • 2 x Sharp Knives
  • Large Saucepan
  • Spatula
  • Scales
  • Put 2 pieces of Parma Ha together  on meat prep board so chicken breast will be mainly covered.

    Add 25g of cheese then wrap parma ham around chicken

  • Place on baking tray with cheese side facing up

    Pop in oven and bake for 25 minutes

  • When chicken has been in oven for 15 minutes finely chop your basil

  • Into saucepan add passata, mascarpone and basil

    Heat through over a medium heat.

  • Steam your courgetti and Boodles in microwave as per instructions

  • Add to sauce and stir until thoroughly coated

    Serve on warm plates

  • Add chicken and enjoy 🙂

Breakfast Muffins (GF DF No Added Sugar)


These muffins are so delicious and fab for breakfast.

They have no added sugar as the fruit in them sweetens them perfectly

Wonderful for everyone. My 8 month old niece Ariadne and sister Roo loved them.

Makes 12 Muffins

Macros per muffin

Calories 208, Protein 4.2g, Carbs 18.8g, Fiber 2.9g and Fat 12.8g


  • 125g Coconut Oil
  • 195g Ripe Banana
  • 250g Gluten Free Oats
  • 1 Large Egg
  • 50ml Coconut Milk
  • 2 Tsp Baking Powder
  • 1 Tsp Bicarbonate Of Soda
  • 100g Blueberries
  • 100g Raspberries

You will need:

  • Pre Heated Oven 180C Conventional / 160C Fan
  • 12 Hole Muffin Tin
  • 12 Muffin Cases
  • Large Bowl
  • Spatula
  • Masher
  • Scales / Measuring Spoons


  • Pop your coconut oil in a bowl and melt

  • Add your banana and mash well

  • Add your oats and egg to bowl and mix in well

  • Add your coconut milk, baking powder and bicarbonate of soda to bowl and mix in well

  • Finally add blueberries and raspberries and fold in gently

  • Add muffin mixture to cases

    Pop in middle of oven and bake for 15 minutes

    When cooked remove and allow to cool in tins

  • Enjoy warm from the oven or cooled.

    These keep well in an airtight container for 3 days

    They also freeze well.

Chickpea And Spinach Falafel (GF DF Vegetarian)


These falafel are delicately spiced and delicious.

Shared them with my sister Rachel and my 8 month old niece Ariadne so they are suitable for all ages.

Serves 3

Macros per serving:

Calories 191.33, Protein 8.33g, Carbs 17.66g, Fiber 6g and Fat 8.66g


  • 1 Tin Chick Peas (240g Drained)
  • 50g Chopped White Onion
  • 1 Tbsp Of Coconut Oil Melted
  • Handful of Spinach
  • 1 Large Egg
  • 2 Peeled Cloves of Garlic
  • 1 Tsp Minced Ginger
  • 1 Tsp Ground Cumin
  • 1 Tsp Ground Coriander

You will need:

  • Vegetable Chopping Board
  • Sharp Knife
  • Colander
  • Food Processor
  • Scales / Measuring Spoons
  • Griddle
  • Spatula
  • Rinse and thoroughly drain your chick peas

  • Pop your coconut oil into bowl and melt

  • Pop all ingredients into food processor and blitz

  • In your griddle pan add 1/2 tsp coconut oil over a medium heat

    Make little patties with your hand and add to pan.

    Cook for 4 minutes until ready to turn

  • Cook on other side for 2 minutes

  • Serve warm or cold and enjoy.

    Keep well in an airtight container in fridge for 3 days

Date and Cashew Flapjacks (GF DF Vegan)


These flapjacks are such sweet and scrumptious delights.

Sweet with the dates and a little honey, these satisfy a sweet tooth but do not have the traditional golden syrup, honey, butter and caster sugar in them.

Perfect for pudding, a snack or I like to have mine with some yoghurt.

Makes 12

Macros per serving

Calories 279, Protein 6.08, Carbs 49.08g, Fiber 5.16g and Fat 5.92g


  • 400g Destoned Medjool Dates (I bought mine in Marks and Spencer)
  • 100g Cashew Butter ( I bought mine in Marks and Spencer)
  • 1/2 Cup Of Water
  • 75g Runny Honey
  • 350g Gluten Free Porridge Oats

You will need:

  • Pre Heated Oven 160C Conventional / 140C Fan
  • Food Processor
  • Scales / Measuring Cups
  • Saucepan
  • Spatula
  • Lined Square Brownie Tin
  • Line your brownie pan

  • Weigh out your dates and cashew butter

  • Place the dates and cashew butter in blender.  Add your water.

  • Blitz until smooth

  • Add your honey to pan

  • Add your date mix to pan.  Stir in well over a medium heat until ingredients completely combined

  • Add your oats to pan

  • Stir in until completely combined and all oats coated

  • Spread evenly in your tin

    Pop in middle shelf and bake for 30 – 35 minutes

  • Bake until golden. Leave in tin for 15 minutes and then divide into 12.

    This keeps well in an airtight container for 4 days.