Monday, 13 July 2015

Low FODMAP Banana Oat Pancakes [FODMAP & Kids: 3/3]

By Peta Hill (Paediatric Dietitian) 



With the goodness of protein and fibre from bananas, egg and oats and no added sugar, these pancakes make a delicious and nutritious Low FODMAP breakfast, lunchbox treat or afterschool snack.
Fun fact: oats are a good source of soluble fibre and ¼ cup of quick oats is Low FODMAP.



Serves:  2

Ingredients 
  • 2 ripe common bananas
  • 2 eggs
  • ½ cup of oats
  • ½ teaspoon of baking powder
  • Optional add-ins – 1 tablespoon LSA, 1 teaspoon chia seeds

Method
  1. Place all ingredients in a food processor/blender and blend until smooth.
  2. Heat a non-stick frying pan over medium heat.
  3. Fry large spoonfuls of the batter until golden brown on both sides.
Serve plain or with your choice of Low FODMAP fruit and/or maple syrup.


Handy hints: LSA, made from ground linseeds, sunflower seeds and almonds, and chia seeds are easy ways to add extra nutrients to a meal. LSA and chia seeds are rich plant sources of omega-3 fatty acids which help to promote healthy heart and brain function.

Nutrition Information per serve (includes optional add-ins):
Allergens: contains eggs, gluten, tree nuts (almonds)

NUTRITION INFORMATION (1 serve)
Energy total
Protein
Fat total
         - Saturated
Carbohydrate
Sugar
Fibre
1180KJ
12.0g
9.3g
2.1g
29.2g
12.4g
5.2g



7 comments:

  1. Thank you for sharing the recipe!

    I was wondering if there would be too much fruit (1 banana/person + fruits as toppings) and if it would cause GI discomfort for people with IBS?

    Thanks

    ReplyDelete
    Replies
    1. Hi Jef,
      Everyone's tolerance varies. Some people may need to restrict to one serve of fruit per sitting. However if you can tolerate more at one time then we encourage you to do so.

      Cheers,
      Caroline

      Delete
    2. Good sharing, for healthy purpose, Chia seeds offer the highest volume of Omega-3, as well as addition fiber (soluble and insoluble) along with vitamins or perhaps minerals you don’t usually get whenever you take sea food oil. Chia seeds giving you long lasting energy during the day moving in deep, restful sleep during the night time. May read this article about Chia seeds at:
      http://kidbuxblog.com/chia-seeds-is-the-most-extremely-versatile-superfood-and-vegetarian-supply-of-omega-3/

      Delete
  2. Hi there,
    Any substitute for egg allergy?
    Cheers,

    ReplyDelete
    Replies
    1. Hi Sandra,
      We suggest you could try lactose free yoghurt to mix the ingredients with. Enjoy!
      Kindly, Marina (Dietitian)
      The Monash University low FODMAP team

      Delete
  3. Is Almond meal (blanched) more acceptable than whole almonds?

    ReplyDelete
    Replies
    1. Hi Hermeticia,

      You can try the almond meal and test your tolerance. The amount of LSA used is very small 1/2 tablespoon for 1 serve (1Tbs for 2 serves), and so an even smaller amount of this will be almonds. Either way only a small amount is being used and therefore very unlikely to be a problem even for the super-sensitive.

      Kindly,
      Phip

      Delete