Low FODMAP Recipe : Gluten Free Pancakes


For the Pancakes:

125g gluten-free plain flour (we used Doves Farm)

egg replacer , equivalent to 1 whole egg (we used Orgran No Egg - see tip)

250ml hemp milk (we used Good Hemp, see tip)

sunflower or rice bran oil , for frying

orange segments and agave syrup , to serve


Put the flour in a bowl and make a well in the centre. Pour in the Orgran egg replacer and a quarter of the milk. Use an electric whisk to thoroughly combine the mixture, then beat in another quarter of the milk. Once lump free, mix in the remaining milk. Leave to rest for 20 mins. Stir again before using.

Heat a small non-stick frying pan with a splash of oil. When hot pour a small amount of the mixture into the pan and swirl around to coat the base - you want a thin layer. Cook for a few mins until golden brown on the bottom, then turn over and cook until golden on the other side. Repeat until you have used all the mixture, stirring the mixture between pancakes and adding more oil to the frying pan as necessary. Serve with an orange wedge and a drizzle of agave syrup or filling of your choice.

SPECIALIST INGREDIENTS Hemp milk is a nutritious milk substitute that has a slightly sweet flavour. It lends itself well to sweet pancake fillings. Buy hemp milk, egg replacers and gluten-free flour from large supermarkets or health food shops. In this recipe we used 1 tsp Orgran No Egg mixed with 2 tbsp water. This is the equivalent to 1 whole egg.

MAKE AHEAD This mixture keeps for a few days if you store it covered in the fridge. Give it a good whisk before using.

108 kcalories, protein 3.6g, carbohydrate 16.2g, fat 3 g, saturated fat 0.3g, fibre 0.2g, sugar 0.7g, salt 0 g

Recipe from bbcgoodfood.com, February 2013.

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