Tag Archives: wheat free pancake recipe

Courgette Pancakes (WF/GF)

I’m on a mission to find new ways to get veggies into the boy. He likes veggies and on a good day will eat pretty much anything. However when he is under the weather or teething he pulls a right face and hands it all right back to me. Which is frustrating. I find as a general rule he isn’t as keen when he is given large chunks of vegetables on the side of a meal. What he really gets on well with is having small pieces of vegetables mixed in something. All well and good, but it can leave me scratching my head a lunchtimes.

Lunch in our house is often a quick, thrown together, snack type meal – typically with vegetables on the side. So today I tried out adding grated courgette to my pancake recipe. OH MY DAYS. This was good. Amazingness in a pancake. Miss K doesn’t like courgette but will tolerate it if I grate it. She ate these up, asked for more and gave me a pass mark.

The boy looked at them and snarfed them up. Then asked for his train book “Choo Choo” Top marks I think.

 Dietitian UK: Courgette Pancakes

“Mummy you can make these again”  Miss K.

 

Courgette Pancakes
Serves 4
A quick lunchtime recipe that boosts the veggies up. Can be bulk cooked and frozen.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
162 calories
30 g
49 g
2 g
5 g
1 g
126 g
37 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
126g
Servings
4
Amount Per Serving
Calories 162
Calories from Fat 21
% Daily Value *
Total Fat 2g
4%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 49mg
16%
Sodium 37mg
2%
Total Carbohydrates 30g
10%
Dietary Fiber 1g
5%
Sugars 3g
Protein 5g
Vitamin A
4%
Vitamin C
15%
Calcium
11%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 130g rice flour (can use plain flour too)
  2. 1 tsp baking powder
  3. 1 egg
  4. 120ml milk
  5. 1 grated courgette
Instructions
  1. Mix the flour and baking powder together.
  2. Now add the egg and milk, beat together.
  3. Grate the courgette into the mix and stir in.
  4. Heat a pan or griddle plate until it is steaming hot.
  5. Wipe a small amount of oil on a piece of kitchen roll around the pan.
  6. Pour a ladle of pancake batter in and cook for a few minutes on each side.
Notes
  1. Super tasty when eaten warm with a little cheese on top!
  2. Will freeze well.
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calories
162
fat
2g
protein
5g
carbs
30g
more
Dietitian UK https://www.dietitianuk.co.uk/

Orange, Cinnamon and Raisin Pancakes

Last night I switched on the TV to see the Antiques Roadshow was on. It instantly transported me back to a family tradition we had when I was growing up of Sunday tea in front of the television watching the Antiques Roadshow and Last of the Summers Wine. It was something we only did when the hotel my parents ran was closed so it felt like a real luxury to snuggle up and eat pancakes and crumpets in the lounge with the TV on and no hotel guests around.

Combine my nostalgia with this months Recipe Refux theme of “classic cookware passed onto us from a relative” and you have this recipe shouting at me. My mum passed lots of cooking bits to me when I went to University including a cast iron griddle pan. I love this pan. It will probably last forever, is easy to clean and gives fab griddle marks on your food. I had never tried making pancakes in it but I was really pleased with the effect the pan made on them.

Dietitian UK: Orange, Cinnamon and Raisin Pancakes

Orange Cinnamon Raisin Pancakes
Yields 10
Gluten free, wheat free, fruity, tangy pancakes.
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
127 calories
24 g
39 g
2 g
5 g
1 g
85 g
25 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
85g
Yields
10
Amount Per Serving
Calories 127
Calories from Fat 15
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 39mg
13%
Sodium 25mg
1%
Total Carbohydrates 24g
8%
Dietary Fiber 3g
11%
Sugars 5g
Protein 5g
Vitamin A
3%
Vitamin C
29%
Calcium
10%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 130g gluten free flour blend (or use rice flour plus 1 tsp xanthum gum)
  2. 100g rye flour
  3. 2 tsp baking powder
  4. 2 tsp cinnamon
  5. 2 tsp sugar
  6. 2 eggs
  7. Juice from 2 oranges
  8. Zest from 2 oranges
  9. 200ml milk
  10. Large handful of sultanas
Instructions
  1. Mix the flours together with the sugar, baking powder and cinnamon.
  2. Beat the eggs and add to the flour along with the orange juice, zest and milk.
  3. Beat well. It will be a fairly thick batter.
  4. Now add in the sultanas and mix.
  5. Heat the pan with some spray oil to a fairly high temperature.
  6. Now drop serving spoons full of the mix onto the pan and allow to cook for a couple of minutes. You should see small bubbles appear on the top of the batter, this is the time to turn it over and cook the other side.
  7. Delicious served warm straight from the pan, will also freeze well.
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calories
127
fat
2g
protein
5g
carbs
24g
more
Dietitian UK https://www.dietitianuk.co.uk/