We love creating recipes for our customers and other people who want to eat low FODMAP meals!  Here are just a few examples...  

 
Recipes of the Month 
 

Low FODMAP Pancakes 

Ingredients: 
 
300ml/10floz lactose-free milk 
200g/7oz gluten-free plain flour 
1 egg, beaten 
1 tbspn caster sugar 
3½ tsp baking powder 
Cooking Method: 
 
Mix the milk and egg in a large jug. 
 
Mix the flour, sugar and baking powder together in a mixing bowl then make a well in the middle. Fill the well with the milk mixture and beat until smooth. Transfer the mixture to the jug. 
 
Heat a crepe/pancake pan or frying pan over a medium heat. Pour the pancake mixture into the middle of the pan slowly so there is just enough to cover the pan. Tilt the pan to help get the mixture in an even layer. 
 
When the sides begin to lift, flip the pancake with a slice (or manually if you are well practised!) and brown lightly. 
 
Transfer to a warm plate and continue with the remainder of the mixture. 
 
Serve with sugar and lemon, maple syrup, golden syrup or even chocolate sauce and ice cream! 
Low FODMAP Scotch Pancakes 
 
Add 2 tblsp more of the gluten-free plain flour to the above ingredients. 
 
Pour small amounts of mixture into the pan to make small pancakes approximately 8cm/3in in diameter.  
 
When bubbles appear on the top, flip the pancake over to brown on the other side. 
 
Serve hot with butter. 

Savoury Pancakes 

Ingredients: 
 
300ml/10floz lactose-free milk 
200g/7oz gluten-free plain flour 
1 egg, beaten 
1 pinch of salt 
3½ tsp baking powder 
 
Cooking Method: 
 
Preparation of pancakes as per the standard pancakes. 
 
Then place a couple of table spoonfuls of your chosen filling on one half of a pancake. Brush the edge of the pancake with the beaten egg, fold the pancake in half and press to seal. 
 
Flour, egg and breadcrumb the pancake, set aside and repeat with remaining pancakes. 
 
Heat a wide frying pan with oil and shallow fry on both sides until golden. Keep warm and repeat. 
Suggested Fillings: 
 
Cheese & Bacon 
Basic sauce: 
30g of melted butter or margarine 
30g of gluten-free plain flour 
300ml of lactose-free milk 
50g of lactose-free cheddar cheese 
Pinch of dried mustard powder 
 
Mix butter and flour to a paste in a saucepan, add the milk slowly over a medium heat, stir to smooth sauce, add cheese and mustard, season. Set aside. 
 
Chop 6-8 rashes of smoked back bacon into small pieces. Fry to cook. Mix into the cheese sauce. 
 
Chilli Con Carne: 
See the recipe in 'What? No Onions!', or use a small jar of our delicious sauce with 250g beef mince. 
 
Vegetable Curry: 
Make a basic sauce, add 1 tbsp tomato puree and 1 tsp curry powder. Cook 300g of frozen mixed veg and stir into curry sauce. 

Low FODMAP Lemon Pudding SERVES 6 

Ingredients: 
 
75g / 3oz butter or margarine 
2 lemons, juice and grated rind 
125g / 4oz caster sugar 
3 eggs, separated 
40g / 3½oz gluten free plain flour 
275ml / 10 floz lactose free milk 
 
Cooking Method
 
Preheat the oven to Gas 4 / 180C. 
 
Cream the butter or margarine with the sugar and lemon rind until light and fluffy. Mix in the egg yolks, flour and lemon juice. Gradually stir in the milk. 
 
Whisk the egg whites to stiff peaks. Spoon one tablespoonful of the egg whites into the main mixture, then add the remaining egg whites, folding in gently. 
 
Pour the mixture into a 1 ltr / 1¾pt ovenproof dish and place in a roasting tin containing 2.5cm / 1in water. 
 
Bake in the oven for 40-45 minutes. 
 
Serve hot with whipped lactose-free cream! 
For more recipes, please see our BLOG, or get a copy of our lovely recipe book... 
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