Sitting down I looked up around me – toasted coconut was strewn across the table, gooey pancake batter splattered the walls and the blueberries had made a run for it in all directions on the floor. After recipe testing these babies my kitchen was covered.
But then I ate (inhaled) the first mouthful of these low FODMAP pecan, chocolatey, coconut flecked pancakes and the chaos became totally worth it. Because these my friend are going to rock your low FODMAP world.
We’re talking light, fluffy, mouthfuls of chocolate goodness, packed with protein, drizzled with maple syrup and topped with fresh blueberries.
Free from gluten, dairy and refined sugar, they’re perfect if you’re after a free-from recipe that’s slightly different this pancake day (or any day for that matter).
When Holland & Barrett got in touch and asked if I wanted to take part in their Healthy Pancake Blogger Challenge – which involved devising a healthier pancake recipe using their own fab line of free from products (and one item from the guys over at Rude Health), I jumped at the chance.
Ingredients included their Coconut Flour Frenzy, Chocolate Protein Powder, Toasted Coconut, Perky Pecans and Rude Health Organic Almond Milk – with me bringing maple syrup, cacao powder, two free range eggs, fresh blueberries (frozen would work too) and a pinch of sea salt to the party.
A creamy low FODMAP nut*, pecans give this recipe the most amazing, rich texture, whilst the coconut and blueberries add the most essential je ne sais quoi. The perfect treat when you’ve got a bit more time at the weekend or for when you want to make brunch for others. These low FODMAP pancakes are delicious, nutritious and so easy to make.
I loved the idea of using the pecans for more than just a topping and instead using them alongside the coconut flour to create something that tasted super decadent but was actually good for you. The jury’s currently out on whether coconut flour is low in FODMAPs or not so I’ve kept the amount small in this recipe, with one tablespoon per serving. If you know you can’t tolerate it well simply replace with another gluten free, low FODMAP flour. The low FODMAP diet is about eating what works for you and everybody’s different so don’t worry if you need to make a few tweaks here and there. Likewise if you’re not feeling the protein powder or struggle to tolerate it – soy or any other. Simply sub in an extra tablespoon of coconut flour and the job’s a gooden’.
The recipe calls for pecan meal which you can make by simply processing one and a half cups of pecans in a food processor, until they reach a flour like consistency**. Then you just need to add the pecan meal to a bowl with the other dry ingredients. Next combine the wet ingredients in a second bowl before adding to the dry to create your batter and allow to sit for up to ten minutes to allow some of the coconut flour to absorb the liquid. It likes to do this and will thicken up the batter to help you get fluffy, stackable, fancy-feeling pancakes.
Then cook the pancakes, one, two or three at time – go wild – and pile high with more pecans, the toasted coconut, fresh blueberries and a big drizzle of maple syrup. And who said free from pancakes had to be boring?
I love to see your healthy recreations of my recipes! Keep tagging me on Instagram and Twitter with #shecanteatwhat so I can see the amazing things you create!
* Please note up to 100g (just over one cup) of pecans in one sitting is classified low FODMAP – any more and moderate amounts of the Oligos-fructans may cause IBS symptoms
**If you’re left with any pecan meal don’t throw it away – add to an airtight container and keep to throw on porridge in the mornings or to blend in smoothies!
- 100g pecan meal
- 4 tbsp coconut flour
- 3 tbsp cacao powder
- 1 tbsp chocolate protein powder (optional)
- 1½ tsp baking powder
- ¼ tsp sea salt
- 2 eggs
- 240ml almond milk
- 2 tbsp maple syrup
- 1 tbsp coconut oil
- Toppings of choice: maple syrup, toasted coconut flakes, crumbled pecans
- Combine the pecan meal, coconut flour, cacao powder, protein powder, baking powder and sea salt in a large bowl.
- In a separate bowl combine the eggs, almond milk and maple syrup.
- Slowly add the wet ingredients to the dry, mixing until well combine. Let the sit for 5-10 minutes so that the coconut flour absorbs some of the liquid.
- With a pan on a medium heat, add around 1 tsp coconut oil and allow to melt.
- Add ⅓ cup of batter to the pan for each pancake and let cook for 3 minutes or so, before flipping and cooking for another 2-3 minutes or until cooked.
- Repeat the process until all of the batter as been used and your left with (around) 8 awesomely chocolate pecan pancakes.
- Add toppings of choice and serve straight away!
This post was in partnership with Holland & Barrett. I was sent their gorgeous products for this post.