FODMAP Friendly Spinach Smoothie Pancakes

FODMAP Pancakes

These are a different, sweet and delicious way to enjoy the basic crêpe mixture on page 53, while getting in some extra greens and a healthy chocolate fix. The batter needs to be refrigerated for a while, so I like to make it first thing in the morning then jump in the shower while I’m waiting.

Ingredients:

125g buckwheat flour
1 large egg
1/4 teaspoon fine salt
300ml lactose- or dairy-free milk of choice
2 big handfuls of spinach
1 tbsp coconut oil
Hazelnut and pecan spread
300g strawberries, hulled and sliced

Method:

Place the buckwheat flour, egg, salt, milk and spinach in a blender and whizz until smooth. Refrigerate the batter for 20 minutes.

Heat a large non-stick frying pan over a high heat and add a little coconut oil. Pour a large ladleful of the mixture and tilt the pan, spreading the mixture out to a circle. Cook for 2–3 minutes, until golden and then flip over and cook for another minute. When the crêpe has darkened in colour, transfer it to a warm plate or very low oven while you repeat with the rest of the mixture (make sure to keep stirring the batter often for the best results).

Serve with hazelnut spread and sliced strawberries.

For the Chocolate Spread (stick to two tablespoons at a time to star low fodmap)

Ingredients:

210g hazelnuts and pecans, roasted
4 tbsp cacao or cocoa powder
1/4 tsp sea salt
120ml almond milk
80ml maple syrup
1 tbsp pure vanilla extract
1 tbsp coconut oil

Method:

Add the nuts, cacao and salt into a food processor and pulse until starting to form a paste. Continue to blend and drizzle in the milk, maple syrup, vanilla and coconut oil. Once deliciously smooth and creamy, spoon into a sterilised airtight jar and pop it in the fridge.

Keeps for 3–4 days.

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The FODMAP Friendly Kitchen

Take the frustration out of living with IBS, Crohn’s disease, coeliac’s disease, food intolerances and many other digestive disorders with The FODMAP Friendly Kitchen.


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