It’s Pancake Day

With Easter being early this year Shrove Tuesday is less than a week away on the 9th of February. Traditionally this is the time when you use up all the leftover flour and sugar before giving something up for lent.

So now is a good time to address your diet to see if there is anything you are overdoing such as cakes, biscuits or chocolate.


Pancakes are a national favourite, but can be very high in fats and sugars.

If you are already gluten free and dairy free there is no reason why you still can’t enjoy pancakes on Shrove Tuesday or anytime of the year.

Here are my 4 favourite recipes for every meal of the day

They are great for breakfast or as a treat after a low carb dinner. You can also make them higher in protein and have them as a savoury dish as well as a dessert or breakfast.

Breakfast pancakes – Buckwheat and almond pancakes with  berries and soya cream


– 120ml almond milk

– 50g buckwheat flour

– 1 egg


1. Whisk the egg and milk together.

2. Add in the flour and whisk until frothy. Then lead to stand for 10 minutes.

3. Cook in a non stick pan with a tablespoon of coconut oil, 1 serving spoonful makes 3 pancakes. Cook for 1 minute on each side.

4. Serve with raspberry coulis, blueberries and a dessert spoons of soya cream.

Lunch pancakes – Banana and chia seed pancake


– 1 x large banana

– 1 x egg

– 2 tsp rice flour

– 50 ml of rice milk

– 2 tsp of chia seeds

gluten free pancakes_3Directions 

1. Blitz all the ingredients in a processor and cook the mixture for 2 minutes.

2. Serve with 1 tsp of molasses and half a tsp of cocoa powder.

Will make 4 small pancakes with a serving spoon. They should be a lighter colour compared to the buckwheat pancakes which have a firmer texture.

Dinner pancakes – Savoury Spinach


– 2 x egg whites

– Handful of kale

– 100ml of rice milk

– Black pepper

– Rosemary


1. Blitz all these ingredients in a processor. Use two serving spoons to make into large pancakes!

2. Cook in non-stick pan for 2 minutes then roll up stir fried vegetables such as sprouted beans with roasted pepper and courgette with a 1 tsp of horseradish sauce.

So have fun on Shrove Tuesday making your pancakes and eat pancakes any time of day you fancy

Dessert pancakes – Rice flour, and coconut pancake with fermented coconut ice cream

The best kind of pancake.

gluten free pancakes_2Ingredients

– 50g rice flour

– 120ml coconut milk

– 1 x egg


1. Whisk the egg and milk, then add the flour and cook (as explained in the buckwheat pancakes).

2. Blitz 100g strawberries with 100ml of soya cream and 50ml of apple juice drizzle over pancakes.

3. Serve with fermented coconut ice cream or strawberry and soya cream.

So if you have been sticking to a gluten free or dairy free diet, or simply want to indulge this Shrove Tuesday without overdoing the calories and sugar, these recipes can keep you from missing out on Pancake Day.

And all without turning to chocolate sauce, syrup or Nutella! Hope you enjoy!

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