Gluten-Free Pancake for Shrove Tuesday

Where did our beloved pancake come from? Well pancake day, Shrove Tuesday, was the final feast before the 40 days of fasting between Lent and Easter.  Pancakes were a great way of using up ingredients before the fast, like eggs and fat.  Apparently Anglo-saxon Christians would be called to Church to make their confessions by the peel of the “Pancake Bell”.

Here our Nutritional Therapist, Sam Farmer, has produced two gluten-free pancake recipes; one suited to savoury fillings and the other to sweet.

Savoury Pancakes- Makes 6 

60g buckwheat flour
30g gram flour
1 egg
100ml milk of choice
60 ml water
Salt & pepper

Sieve the flours into a bowl. Add the egg and start to whisk it in, adding the milk and water a little at a time until a batter is formed. Season to suit.

Warm a small frying pan on a low heat. Add a teaspoon of coconut oil and melt.

Raise the temperature a little, then add a small ladleful of batter. Turn the pan to allow the batter to cover the bottom. Cook until firm and it slides easily around the pan. Then you can toss the pancake or flip it with a spatula. Cook the other side. Place on a plate and keep warm in a low oven whilst you cook the rest.

Serve with savoury fillings: Mushrooms cooked with finely chopped red onion and garlic, tamari sauce to moisten, a squeeze of lemon juice, a small dollop of yogurt. Or try spreading the pancake with hummus, sprinkle with chopped olives, & spring onions, or avocado, and smoked salmon.

Sweet Pancakes – makes 4


3 tbsp oat flour (made from ground gluten-free oats)
1 tbsp coconut flour
1 egg
100ml milk

Mix the flours, add the egg and whisk in. Add the milk until a thick batter is formed. Add a little water if required.
Heat a teaspoon of coconut oil in a pan until melted, then add a small ladleful of batter. These are small, American style pancakes. Cook both sides and keep warm in a low oven until all pancakes have been cooked.

Serve with berry compote and yogurt, or spread with almond nut butter and sliced banana, try tropical fruits with coconut yogurt or drop a few berries into the mix.

For more information on Nutritional Therapy, contact us at the clinic. or 0115 9825353