Low FODMAP
Buckwheat Pancakes
Preparation time - 5 minutes
Cooking time - 20 minutes
Makes - 7 pancakes
What you'll need...
1 large egg
1 cup buckwheat flour
2⁄3 cup almond milk
1 teaspoon baking powder
2 teaspoons coconut oil, for cooking
To prepare...
-
Whisk the egg and almond milk.
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Add the buckwheat flour and baking powder, whisk until smooth.
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Heat a frying pan on medium heat.
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Pour a ¼ cup of the pancake batter into the frying pan and cook for 2-3 minutes or until small bubbles appear.
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Flip and cook for another 1-2 minutes.
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Plate it up and continue cooking the remaining batter.
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Serve with maple syrup, cinnamon and raspberries.
Rich in...
Egg whites - vitamins B2, B6, B12, D, selenium, zinc, iron and copper
Egg yolk - cholesterol, vitamins A, D, E, K and lecithin
Buckwheat flour - protein, manganese, magnesium, selenium, vitamin B3, folate, iron, zinc, copper and phosphorus
Almond milk - vitamin E and calcium
Coconut oil - essential fatty acids
Cinnamon - Polyphenol antioxidants
Raspberries - vitamin C, manganese, fibre, copper, vitamin K
Roasted pumpkin and Carrot Soup
Preparation time - 10 minutes
Cooking time - 55 minutes
Serves 6
What you'll need...
-
1kg pumpkin, peeled & diced
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800g carrots, peeled & diced
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4 tablespoons olive oil
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1 tablespoon mustard seeds
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2 teaspoons ground coriander
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1 teaspoon ground cumin
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1 teaspoon ground turmeric
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¼ teaspoon chilli powder
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1L stock (low FODMAP)
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500ml water
To prepare...
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Preheat oven to 210C. Place pumpkin and carrot on a baking sheet and drizzle over 2 tablespoons oil. Toss to coat and bake for 30-35 minutes.
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In a large pot, heat the mustard seeds and spices with the remaining oil on a medium heat until the seeds pop.
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Add the roasted carrot and pumpkin to the pot along with the stock and the water. Cover and bring to the boil. Reduce heat to low and cook covered for 15 minutes.
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After 15 minutes, uncover and leave to cool slightly for 15 minutes
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Transfer half of the mixture to a blender and blend until smooth. Repeat with the remaining pumpkin mixture.
