Thursday, 21 July 2016

blueberry banana buckwheat and brown rice pancakes

i intended this blog to be just a record of my low fodmap recipes (my memory not being what it was), without nattering on for paragraphs about my life or the recipes. i have to say though, this recipe is the crown jewel of my low fodmap repertoire. i almost cried when I took my first bite and hubs' eyes just glazed over. the tenderness and fluff factor, completely blow away traditional notions of gluten-free flour based food. we no longer miss or crave regular white wheat flour pancakes. we honestly prefer this much healthier and flavourful version. to see how unbelievably soft and fluffy these are, scroll down past the recipe and notes.

makes 8 four-inch pancakes


1/2 cup (50 g/2 oz) buckwheat flour
1/2 cup (50 g/2 oz) brown rice flour
1/2 cup (50 g/2 oz) oat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
pinch salt


3 large ripe bananas, thoroughly mashed
2/3  cup water (or non-dairy or low fodmap nut milk)
3 tablespoons olive oil (or melted butter)
2 tsp vinegar
2 tsp vanilla extract
6 drops stevia (optional)

1/2 cup (80 g/3 oz)   blueberries

  • whisk together dry ingredients in a large deep bowl
  • add wet ingredients and whisk until smooth
  • heat a little oil in a non stick or well seasoned pan and spread with tissue
  • when moderately hot, pour enough batter on pan to make 4 inch pancakes (I use a large ice cream scoop)
  • top each pancake with about 12-14 blueberries
  • when edges of pancakes lighten in colour, flip over gently
  • over moderate heat, cook for 2 - 3 minutes or until cooked through
  • repeat till batter is used up
  • serve warm with butter, maple or brown rice syrup and a sprinkle of cinnamon

  • eggs are not necessary as the bananas and oat flour act as binders
  • be sure to wipe down pan with oiled tissue before cooking each round, to prevent sticking
  • the batter should be thick and scoopable
  • a runny batter will yield flatter, less fluffy pancakes

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