Despite its name, buckwheat is not a member of the wheat family and is gluten free. It is a good source of dietary fibre, complex carbohydrates and a range of polyphenols all of which can have a beneficial effect on the gut microflora. Spinach is a rich source of polyphenols and dietary fibre, and also adds a range of essential micronutrients to the dish. This recipe is low in FODMAPs and is gluten free.
Spinach & Buckwheat Pancakes
By Dr Joan Ransley for Love Your Gut (www.loveyourgut.com)
Serves: 4 (two pancakes each) | Preparation and cooking time: 20 minutes
GF SF
Ingredients
- 75g buckwheat flour
- 1 egg
- 150 ml milk of your choice
- 50 ml cold water
- A large handful fresh spinach
- A little grated nutmeg
- 1 tsp olive oil
- Olive oil for frying the pancakes
- For the topping
- 100g half fat crème fraiche
- 150g smoked salmon
- Small bunch of chives, finely chopped
- 1 lemon, cut into wedges
Method
- Blend the buckwheat flour, egg, milk, water, spinach, nutmeg and a teaspoon of olive oil together in a food processor.
- Place the batter in the fridge to settle while you prepare the topping.
- Heat a small non-stick frying pan on medium heat and brush with a little oil.
- Stir the batter and pour three dessert spoons into the frying pan. Tilt the pan and swirl around until the batter is evenly distributed. Cook for about two minutes on each side, until the pancake is set and beginning to brown.
- Cook all the pancakes and place on a baking tray in a warm oven until ready to assemble into the finished dish. Place a small sheet of greaseproof paper between each pancake to prevent them sticking to each other.
- Top each pancake with smoked salmon and a teaspoon of crème fraiche. Sprinkle with a few chopped chives and serve with a wedge of lemon
Cooks tip:
Serve the pancakes topped with grilled lean bacon and oven roasted tomatoes or roasted peppers, onions and a dollop of thick Greek yogurt.
| Per 100g | Per Portion (163g) | |
| Calories (kCal/KJ) | 142 / 594 | 232 / 967 |
| Protein (g) | 8.9 | 14.4 |
| Fat (g) | 7.1 | 11.6 |
| Saturated Fat (g) | 2.8 | 4.5 |
| Carbohydrate (g) | 11.7 | 19.1 |
| Sugar (g) | 1.8 | 3.0 |
| Fibre (g) | 0.4 | 0.7 |
| Sodium (mg) | 302 | 492 |
| Salt Equivalent (g) | 0.76 | 1.23 |
| FODMAPS | Crème fraiche can be high in FODMAPs, choose Lactose-free milk in order for low FODMAP milk (Cow’s milk naturally contains lactose) | |