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Banana, pepita & oat pancakes

The ingredients in this pancake recipe have been specifically chosen because they may help people with IBS (irritable bowel syndrome). Many of the ingredients will also help to feed the good bacteria in your gut.

  • B Breakfast
  • GF Gluten free
  • VG Vegetarian
  • S Sweet
  • GUT Gut-healthy
  • Prep time 10 mins
  • Cook Time 5 mins
  • Serves 2-3
  • Difficulty medium
19img recipe banana oat pancakes

Method

  1. In a food processor, grind oats, pepitas and almonds to a meal as coarse or fine as you prefer. (You can make extra of this mix and store in the fridge for up to 2 weeks, adding the other ingredients in the morning as needed.)
  2. Add spices and baking powder.
  3. Beat eggs and mash bananas. Combine eggs and bananas.
  4. Add dry ingredients to egg-banana mixture. Mix well and then allow to sit for 5-10 minutes.
  5. Heat a pan over low heat and add butter or macadamia oil (if using macadamia oil, ensure a low heat to avoid burning).
  6. Spoon pancake mixture into pan. Cook for 2½-3 minutes and then flip over. Flatten slightly with back of spatula, and cook for another 2-3 minutes until cooked.
  7. Serve with berries (blueberries, raspberries, blackberries or strawberries) if tolerated, for a dose of antioxidants, and yoghurt (lactose-free if lactose intolerant). For added sweetness, drizzle with maple syrup (which is FODMAP-friendly).

Nutritional information

By Jean Hailes naturopath and herbalist Sandra Villella

People who suffer from digestive problems such as irritable bowel syndrome (IBS) are often advised to follow a low FODMAP diet. FODMAPs (which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) is a group of carbohydrates and sugars found in some foods that can cause digestive trouble for some people, in particular those with IBS.

Unfortunately, research is showing that many people on a low-FODMAP diet also have reduced amounts of good gut bacteria, so it's important to choose foods that will help with this. This recipe offers a good start.

The ingredients in this pancake recipe have been specifically chosen because they are not only low in FODMAPs, but many of them also help to feed the good bacteria in your gut.

(Almonds are allowable on a low FODMAP diet at less than 10 per day.)

The included spices have been traditionally used to calm an upset digestive system, while other nutrients in blueberries, blackberries, strawberries and raspberries also help to nourish and restore healthy gut bacteria.

Topped with yoghurt, as a source of good gut bacteria, it will provide a gut-friendly start to your day.

Download the recipe (PDF)