10 October 2014

FODMAP Free Breakfast: Buckwheat Pancakes

If you're following a FODMAP free diet at the moment, like me, you'll know that it's really difficult to find tasty yet tummy friendly recipes that are quick and easy to make. I don't know about you but I find this no more true than at breakfast time!

These easy to digest buckwheat pancakes (or as the French say, Gallettes) are the perfect antidote this problem. This recipe is also perfect for anyone with gluten or lactose intolerances. These buckwheat pancakes are a perfect weekend breakfast treat that will leave your tummy feeling fab, you feeling full of energy and ready to face the day - hangover or not!

What are FODMAPs?

I plan to write a post going into more depth about FODMAPs and the low/no FODMAP diet but, in case you are wondering, following a FODMAP free diet is usually prescribed by your GP (to be undertaken for no longer than 6 weeks) if you have IBS, gastrointestinal problems or suspected food intolerances. The letters FODMAP stand for the different types of carbohydrates that are in-tolerated in the intestines. These carbohydrates are uneasy to digest (even for "normal" guts) and there is a long list of foods that contain these carbohydrates that can easily be found by searching the web.


Buckwheat, not actually related to wheat at all, is naturally gluten free so makes the perfect ingredient for these savory pancakes. It's really tasty and has a ton of health benefits too. It's more likely to be found in your local health food shop rather than your supermarket and can be bought in a variety of forms including flakes and flour. The flour is what you'll need for this recipe and beware, you'll probably find it's a touch more expensive than regular wheat flour (but totally worth it)!   


(These amounts will make 3 pancakes)

25 g of melted butter
50 g buckwheat flour
1 egg
1 pinch of salt
150 ml lactose free milk (or water)

For the filling (per pancake):
2 slices of Parma Ham
30g grated Comte cheese (or hard cheese of your choice)
A handful of spinach leaves
1 Egg


In a mixing bowl, stir together the flour, salt and egg and add the lactose free milk (water or lactose free milk alternative) little by little until you've made a batter. Leave this mixture to rest for at least half an hour - this a really important step. Once it has rested for half an hour, melt the butter on a low heat and add to the batter. Poor a large spoonful of the batter onto a hot, lightly buttered large frying pan and cook until golden. Flip the pancake over and now it's time to add the filling. 

Buckwheat Pancakes

Crack the egg directly in the middle of the pancake and turn down the heat on the hob so that the egg whites cook but the pancake doesn't burn (leave the yolk runny). Then add the cheese, spinach, parma ham and cook for a minute or so until the cheese is melted. Fold in the sides of the pancake and it's ready to devour!  

Buckwheat Pancakes

Have you tried buckwheat pancakes before? Let me know what you think!
Isobel x

1 comment:

  1. Are you going to make one for me? They look and sound delicious!