Pancake Day

Pancake Day with PKU

Excited about Pancake Day 2020?! Here are 3 delicious low protein pancake recipes that you can try at home!

To get more 5 ingredient, 15 minute recipes, visit: www.facebook.com/groups/lowproteinin15

1. Cocoa, Avocado & Banana Pancakes

Ingredients:

• 1/4 mashed up avocado
• 1 tbsp. cocoa
• 1/2 mashed banana
• 2 tbsp. potato flour (www.buywholefoodsonline.co.uk) OR low-protein flour alternative
• 150ml fresh coconut milk

You will also need 1 tsp. sugar and 1 tsp. butter. Serve with syrup (we used maple) and raspberries (optional)

Method:

• Whisk the avocado, cocoa, banana and coconut milk together with the potato flour until smooth.
• Melt butter in a large frying pan. Ensure the pan is completely greased and piping hot.
• Spoon in the pancake mixture, one large spoonful at a time. Cook the pancakes for several minutes on each side until cooked through.
• Serve with syrup and berries.

Calories:

401 kcals

Phe:

This recipe does not need to be counted as exchanges

Serves:

One person.

2. Banana Pancakes

Ingredients:

• 1 small banana
• 2 tbsp. potato flour (www.buywholefoodsonline.co.uk) OR low-protein flour alternative
• 1/2 cup rice milk (from the NSPKU’s approved list). Please note: Rice Milk is not suitable for children under 5 years. For children 5 years and over use a maximum of 400ml per day. Rice milk is NOT suitable in pregnancy.
• 1 tbsp. melted butter (see NSPKU’s approved list of spreads and butters)
• 1 tbsp. maple syrup

Method:

• Turn on the hob to a medium heat and add half of the butter.
• In a mixing bowl, mash up the banana. Add the flour and the remaining butter. Gradually add the rice milk until you have a thick pancake paste. Add more milk if you prefer thinner crepes.
• Take one heaped tablespoon of mixture and add to the pan to make one pancake. Repeat until you have used up all of the mixture.
• Flip over the pancakes after 1-2 minutes, and keep flipping them until golden brown.
• Serve with the maple syrup.

Serves:

1 person.

Nutritional information per serving:

Calories: 387 kcal

Phe:

This recipe does not need to be counted as exchanges.

3. Pumpkin Pancakes with Warm Orange Sauce

Ingredients:

• 1.5 tbsp. potato flour (www.buywholefoodsonline.co.uk) OR low protein flour alternative
• 4 tbsp. fresh coconut milk (we used Koko)
• ½ cup pumpkin, chopped
• 1 tangerine
• 1 tbsp. marmalade

For this recipe, you will also need vegetable oil.

Method:

• Microwave the pumpkin for 4-5 minutes or until soft, then mash in a bowl.
• Add the flour, and then gradually mix in the milk. Add more milk if you prefer thinner pancakes. Then add 1 tsp of the marmalade to the mixture and stir well.
• On a medium-high heat, fry 1 tbsp. oil in a frying pan. After 2 minutes, add the pancake mix. Flip over the pancakes every 1-2 minutes until golden brown on each side.
• In a bowl, mix the remaining marmalade and oranges with 1 tbsp water. Microwave for one minute, or until the marmalade has melted into a liquid.
• Drizzle the orange sauce over the pancakes and enjoy!

Serves:

1 person.

Nutritional information per serving:

Calories: 333 kcal

Phe:

This recipe does not need to be counted as exchanges.