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Low-FODMAP, Gluten-free, Dairy-free Pancake Recipe – With Chocolate Orange or Goats Cheese & Walnut Fillings.

Shrove Tuesday, Mardi Gras, Pancake Day – it always comes as a surprise – consider this advance notice, it’s the 28th February – you’re welcome!

My brother is a something of a pancake king, not a crepe or an American style pancake but a slightly thicker British-style pancake. When you make pancakes you have to allow for the first pancake to go wrong. When I was younger we christened this practise pancake ‘Sporran’. No idea why, it’s one of those ‘family sayings’ that is met with blank looks from outsiders!

Classic lemon and sugar

Classic lemon and sugar

Either eat your pancakes with lemon and sugar or with one of the two filling suggestions. I’ve used two specific ingredients – Mature Goats Cheese and Clementine Jam – the supplier details are below. The recipe is very easy to double or treble. You can freeze pancakes in an airtight container with greaseproof paper between the pancakes. 

Makes 6 pancakes and a sporran.

110g gluten-free plain flour blend.

2 large eggs

280ml coconut milk

Pinch of salt

Up to 1 tbsp. sunflower oil for frying

Using a balloon whisk, whisk together the eggs and coconut milk. Sift the flour and salt into a separate bowl and make a well in the centre. Pour the eggs and milk into the well and whisk until blended. Allow to stand for 20 minutes.

Heat a large frying pan over a medium high heat (5/6 on my hob). Put a teaspoon of oil into the pan, swirl it around then wipe the excess away with paper towel. Pour 1/3 cup of batter into the pan and immediately tilt the pan, swirling the batter until it covers the bottom of the pan in an even layer. Cook until the pancake is lifting from the edges and set on top, about 1 minute. Using sleight of hand or a fish slice flip the pancake and cook for a further minute until the pancake slides free around the pan.

If you are keeping these warm, place on a plate in a warm, not hot, oven and layer the pancakes with greaseproof paper. Lightly grease the pan again, using a couple of drops of oil and the paper towel and repeat until all the batter is used up.

Cheese and Walnut Pancake-1.jpg

Goat’s Cheese and Walnut Filling

I have already waxed lyrical about the joys of St. Helen’s goat butter and cheese, not least because unlike some goats’ products it doesn’t taste of goats! Have you tried the mature version of their cheddar type cheese yet? It’s delicious! See here for details. You can use other sorts of low-FODMAP friendly mature cheese, or a chevre but I do so love the walnut/ goat’s cheese combo.

 

Per pancake

40g goats cheese

20g walnut pieces

Handful of finely chopped curly parsley.

When the pancake is cooked, cover one half in cheese and walnuts. When it is just starting to melt, slide out of the pan onto a warm plate. Scatter the parsley over the cheese and flip the other half over the filling. You can do this with a ready cooked pancake by reheating it in the pan before covering with cheese.

Clementine Jam and Chocolate Chip Filling

A pancake that tastes like Jaffa Cakes? Yes please! I get my Corsican clementine jam from French Flavour. Clementines are thankfully low-FODMAP and the rest of the ingredients are FODMAP friendly. Although untested, it’s closest relatives are marmalade or strawberry jam both of which have a portion size of 2 tbsp. You could use another orange jam or marmalade but I can’t guarantee it’ll be as Jaffa-Cakey!

Per pancake

1 tbsp. clementine jam

15g dark chocolate chips

When the pancake is cooked, spread the jam over one half and sprinkle the chocolate chips on top. When the chips are just beginning to melt, fold the other half of the pancake over and slide onto a warm plate. . You can do this with a ready cooked pancake by reheating it in the pan, before adding the filling.

I have not been paid to endorse these products but I've found them and enjoyed them - I hope you do too! 

Low FODMAP servings

UHT Coconut milk – 125ml

Eggs – high in protein and do not contain carbohydrates

Flour – My flour by Dove’s Farm is a blend of rice, potato, tapioca, maize and buckwheat

Sunflower Oil – high in fat and does not contain carbohydrates

Walnuts – 30g

Cheese – 40g hard and a goat’s cheese such as chevre are high in fat so low in FODMAPs. Do check your individual cheese if you are using a different sort.

Clementine Jam – Marmalade is 2tbsp, Strawberry Jam is 2tbsp. Check your ingredients for high fodmaps.

Dark Chocolate – 30g

Buttered Fish Broth - Low-FODMAP recipe

Thankfully butter is low-FODMAP and I feel no fear about throwing it into my food at the slightest opportunity. If you are a ghee advocate then do please substitute for the butter. The benefit of this dish is that it does not require a fish stock. As the hot water reduces it almost emulsifies with the butter to turn it a delicate, primrose yellow. The flavour will intensify as it reduces. As an addendum, I have made this with a frozen fish portions putting the frozen fish straight into the water. I can’t say it has altered the flavour at all, but it has made my life easier when I’ve forgotten to defrost any fish! I’ve given you the recipe for 2 portions, as I’ve realised not all of you are feeding a family of four, but you can easily multiply the recipe. I serve this on its own for a light meal or in a bowl over rice for a main meal, (see picture for both options). If you can find some good low-FODMAP crusty bread, it works as a delicious mop for the yellowy broth. 

In light of the news of vegetable shortages, I've had to rethink this month's recipes! If you cannot find baby spinach, look for some homegrown perpetual spinach. It will need a good wash, tough stems removing and a slightly longer cooking time but will still be terrifically good for you.

Right-hand bowl is without rice, left-hand bowl is with rice

Right-hand bowl is without rice, left-hand bowl is with rice

2 portions of firm white fish such as haddock or cod each weighing between 120g-150g

700ml water

Bay leaf

2 large sprigs of thyme

8 peppercorns

40g butter

120g peeled diced carrot

70g baby leaf spinach

Small handful of basil, shredded

Salt and freshly ground black pepper for seasoning

 

If you are serving with rice, start cooking this while you prepare the broth. Warm two soup bowls.

Place the fish in a medium sized pan with the bay leaf, peppercorns, thyme and water. Bring to the boil, cover and turn down to a simmer for 6-7 minutes, until the fish flakes easily. It is difficult to be exact, as the cooking time will depend on the thickness of the fillet.

Using a slotted spoon, remove the fish from the pan and place in a soup bowl. Skim out and discard the peppercorns and bay leaf from the water. Add the butter and carrots to the pan and bring to the boil, uncovered. Reduce the water by half, stirring occasionally to blend the butter. Meanwhile, flake the fish by hand, removing any skin or bones

When the broth has reduced, stir in the spinach and basil. Cover and allow to wilt for a minute. Remove from the heat. Take out the woody thyme sprigs but leave any thyme leaves. Add the flaked fish back into the pan then taste and adjust the seasoning. If you are using rice, place a portion in each bowl before sharing the broth between the bowls.

Low-FODMAP servings

Fish is high in protein and does not contain carbohydrates.

Butter is high in fat and does not contain carbohydrates.

Carrot – Eat freely and according to appetite – suggested serving 61g.

Spinach – 38g

Basmati rice – 190g (I used 150g of cooked basmati rice as a serving)

Basil – 16g

 

Hearty Adaptable Soup-Stew with Turmeric - Low-FODMAP recipe

A winter-warmer I’ve been eating at any given opportunity. Although the recipe seems like a very basic vegetable soup, the herbs and spices all have their nutritional place.

I deliberately don’t add the ‘protein of choice’ until the end. You can portion up the soup and freeze for quick, filling lunches. By adding your protein just before serving, you can ring the changes and have a different lunch each time; simply re-heat the soup-stew and stir in. We still have air-dried ham leftover from Christmas which I diced up to use for the picture. You can of course use a mixture of several proteins. I hope you will experiment and see how adaptable this soup is!

Serves 6

1 litre stock chicken, beef or vegetable stock or if you have some, bone broth.

1 tbsp. coconut oil

240g carrots, peeled and diced

220g parsnips, peeled and diced

Thyme, 5 sprigs

440g potato, peeled and diced (all rounders, such as Desiree)

2 tomatoes, each cut into 8

3 sage leaves, shredded

½ tsp. ground black pepper

¼ tsp. sea salt flakes

3 sage leaves shredded

½ tsp. turmeric

Very large handful of curly leaf parsley finely chopped (30g of leaves)

 

The following measures are given per person. Add to heat through, before serving.

70g chopped, cooked chicken, beef, ham, turkey or pork

46g well rinsed, canned lentils

42g well rinsed, canned chickpeas

40g air-dried ham

 

Warm the coconut oil in a large pan over a medium high heat. Add the carrots, parsnips and thyme sprigs, and cook for 3 minutes, stirring regularly. Add the potatoes, tomatoes, sage, turmeric, pepper and salt before cooking and stirring for a further 2 minutes, making sure it doesn’t catch on the bottom of the pan. Stir in stock, cover and bring to the boil before turning down to a simmer for 20 minutes. Remove the woody thyme stalks. The soup will be cooked now but if it needs to stand for a while, it won’t harm, the flavours will simply mellow together.

If you are freezing this, stir in the parsley and cool fully before portioning it up. If you are serving now, add your chosen protein to heat through and stir in the parsley at the last minute.

Low-FODMAP servings

Parsnip - Eat freely and according to appetite – suggested serving 62g.

Carrot – Eat freely and according to appetite – suggested serving 61g.

Potato - Eat freely and according to appetite – suggested serving 122g.

Tomato – Common, eat freely and according to appetite – suggested serving 119g.

Canned chickpeas – 42g

Canned lentils – 46g

Meat is high in protein and does not contain carbohydrates. Check ingredients of processed meats for high-FODMAP ingredients.

THE BEST Low-FODMAP, Gluten-free, Vegan Chocolate-chip Cookies!

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     Gotta catch 'em all!

Gotta catch 'em all!

Please excuse my excitable heading and font – but these really are THE BEST low-FODMAP, gluten-free, vegan chocolate-chip cookies EVER! Anyone who follows my Instagram feed (@ourhousefortea) will have witnessed the baking disasters I’ve created whilst getting to this point. I kept trying to replace the eggs with various ingredients and it was only when I wondered what would happen if I didn’t, that these little beauties emerged. They are crisp on the outside and a bit squishier and crumblier in the middle - perfect. I must confess I’ve had no breakfast but have eaten three cookies in a row… bad low-FODMAP evangelist ;-) Won’t ramble on now and will let you get to the good stuff. I’m just about to try substituting half the chips with crystallised ginger pieces*, will let you know how I get on, promise you’ll tell me how you get on too?

Makes 16 Prep – 10 minutes Baking time – 12-14 minutes

125g free-from sunflower margarine (Pure Sunflower for preference)

75g caster sugar

50g soft light brown sugar

2 tsps. vanilla extract

200g self-raising gluten free flour blend (Doves Farm for preference)

Pinch of salt

1 tsp. baking powder

2 tsps. almond milk

150g dark (semi-sweet) chocolate chips

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   FYI, the raw dough won't do you any harm...

FYI, the raw dough won't do you any harm...

Pre-heat the oven to 170°C. Line two baking sheets with greaseproof baking paper.

Using an electric hand whisk beat together the margarine, sugars and vanilla in a mixing bowl, until light and fluffy. In another bowl, mix the flour, baking powder and salt. Sift flour mix into the margarine and stir until it is combined. (If you use the electric beaters for this stage, the flour will fly everywhere.) When the flour is safely combined, add the almond milk and then whisk until you have a smooth, sticky dough. Stir in the chocolate chips until they are evenly distributed.

Dollop the dough in dessertspoonfuls onto the baking sheet, keeping them well spaced apart. You should have 8 dollops per sheet. Smooth the tops a little with a clean finger until they are around 6cm across.

Bake for 14 minutes, turning the sheets halfway through to ensure they brown evenly. Allow to cool on the tray for 2-3 minutes to harden slightly then move to a wire rack to cool. If you are going to store them, wait until they are cold and store in an airtight container.

Eaten warm, (she says from experience) they are delicious with a glass of milk, or whatever you’re drinking these days that passes for milk. The chips are still a bit soft and the chocolate can travel a surprisingly long way, particularly if for some reason you have it on your elbow. How?!

*Half ginger, half choc chips worked! I also added 1/2 tps. of ground ginger with the flour - delicious!


As a special treat here's a pic of one of my many disasters - follow me on Instagram for more kitchen disasters @ourhousefortea

Hmm...

Hmm...