Pancake Day The Healthy Way

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Bored of the usual combinations – maple syrup, lemon and sugar, yoghurt and fruit – I wanted to do something a bit different for Pancake Day.

As a fan of all things pink, I decided to create these beetroot pancakes topped with homemade guacamole. The combination of two nutritional powerhouses (beetroot and avocado) makes for an extremely healthy dish which is both gluten-free and lactose-free. Don’t be put off by the idea of a vegetable in a pancakes – it just add a savoury flavour and a fun colour!

Ingredients for Beetroot Pancakes: (makes 4 pancakes)

  • 1.5 x small cooked and peeled beetroots (or 3 slices of larger beetroots)
  • 1 x egg
  • 1 cup x rolled oats
  • 1 cup x almond milk
  • 1 tbsp x maple syrup
  • 4 tbsp x rapeseed oil
  • Pinch of salt

Put the beetroot and any excess juice in a food processor and blend until puréed. Don’t worry if the beetroot doesn’t blend completely. It will fully break down when the other ingredients are added.

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Add the remaining ingredients to the food processor and blend until a liquid mixture is formed. Don’t overdo it – the mixture should be thick.

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Add one tablespoon of rapeseed oil (or another oil of your choice) to a frying pan over a medium heat. Add a quarter of your mixture, or about 1/2 cup, depending on how big and thick you want the pancakes to be. Move the mixture around the pan to form a circular shape, heat for about 1 minute then make your best attempt to flip the pancake over and cook the other side for about 30 seconds.

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Repeat with the remainder of the pancake mixture, adding oil each time, until you’ve used it all up and have a stack of gorgeous pink pancakes. Seriously – they look like they’re straight out of Barbie’s Dreamhouse!

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Ingredients for Guacamole: 

  • 1 x spring onion
  • 1/2 x red chilli (deseeded)
  • 1/4 x yellow pepper
  • 1/2 cup x cherry tomatoes
  • 1/2 x avocado
  • 1 tbsp x natural yoghurt (optional)
  • Mint
  • Salt
  • Pepper

Start by finely chopping the vegetables. Only use the green part of the spring onion to be completely FODMAP-free.

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Put the vegetables in a bowl and add a few mint leaves, also finely chopped. Just before serving, chop the avocado and add to the bowl. Use a masher or fork to crush the avocado and mix everything together. Add natural yoghurt for a creamier texture but this isn’t necessary if you’re fodmapping or lactose-free. Add a sprinkling of salt and pepper.

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Add the guacamole to the pancakes and decorate with a sprig of mint. The two recipes really do go well together.

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 Enjoy and happy pancake day!

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(NOTE: to be low in FODMAP only a half portion should be eaten in one serving as avocado and beetroot are only low in FODMAP in very small quantities).

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The Author

Low FODMAP│IBS│Low Lactose│Low Gluten│Low Fructose

8 Comments

  1. Hey Phoebe, just want to say I really enjoy your blogs and recepes. I suffer from IBS and found it very hard to stick to the low fodmap diet for a start but have finally started to work out a good system and am now starting to see the good results with less symptoms, yours posts have been very inspirational and helpful, keep up the good work.

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  2. Interesting! I’ve been looking for more beetroot recipes – I made a beetbean pate which is on my blog, and this looks exciting! 🙂 I will (when I get around to it) attempt to veganize it by using something instead of the egg and the yogurt… yumyum!

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  3. Pingback: Taco Tuesdays! | The FODMAPPER

  4. Check the Monash FODMAP app — 4 slices of beetroot is high FODMAP , 3 slices is moderate — 1.5 beets in 4 pancakes make each pancake high FODMAP too

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  5. Pingback: Happy Birthday To Me! | The FODMAPPER

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