Desserts - NutritionU

Blueberry, Banana and Cardamom Pancakes


You would not guess it but these pancakes do not contain a grain of flour, yet they hold together really well. They are incredibly easy and quick to make if you have a stick blender or a liquidiser.

 

Makes 8 pancakes

Ingredients

·        2 medium sized bananas

·        3 eggs

·        ½ tsp ground cardamom seeds

·        150g fresh or frozen blueberries

·        ½ tbsp vegetable oil

·        maple or golden syrup to dribble

Method   

Peel the bananas and place them in a tall jug or liquidiser. Add the eggs and ground cardamom and liquidise thoroughly. Stir in 100g of blueberries.

Heat a large non-stick frying pan and wipe some vegetable oil around the pan. Pour 2 tablespoons of batter into the pan for each pancake. You should be able to fit four to a pan. Cook the pancakes for 3 minutes or until just set. Flip over and cook for a further two minutes.

 

Serve the pancakes with extra blueberries and a dribble of syrup. 

 

 

Per portion (70g)

 

Per 100g

Calories

77kcal

114kcal

Fat

 3.3g

4.9g

Protein

3.3g

4.9g

Carbohydrate

 8.9g

13.2g

Sugars

 7.6g

11.2g

Fibre

0.7g

1.1g

Sodium

 32mg

47mg

FODMAPs

None

 

Chia with Maple Syrup Coated Pecans


Chia seeds and oat bran are both low in FODMAPs. This dessert can be sweetened with a little maple syrup or brown sugar and served with fruit and a few crushed pecans to form a gentle sustaining dessert.

 

Serves 2 

Ingredients

·        2 tbsp whole chia seeds

·        1 tbsp extra fine oat bran

·        300ml unsweetened plant milk of your choice i.e. soya, or rice

·        4 pecan nuts

·        1 tsp maple syrup

·        50g raspberries or blueberries to serve

Method   

Place the chia seeds, oat bran and plant milk in a bowl and whisk together. Leave in the fridge for at least 2 hours or preferably overnight. The chia seeds and oat bran will swell and develop a lovely creamy texture.

 

Dry fry the pecan nuts in frying pan. Dribble over maple syrup and allow to cool. Chop and sprinkle the pecan nuts over the chia and oat bran porridge, add a few berries and serve.

 

Per portion (217g with fresh fruit)

 

Per 100g

Calories

247kcal

114kcal

Fat

 15.9g

7.3g

Protein

8.2g

3.8g

Carbohydrate

19.5g

9g

Sugars

 8.2g

3.8g

Fibre

8.9g

4.1g

Sodium

 97mg

45mg

FODMAPs

None

 

 

Make Your Own Low Lactose Yogurt


It is easy to find lactose free milk in supermarkets but less easy to find plain, simple lactose free yogurt. Even if you are lactose intolerant your body will be able to tolerate a small amount of lactose. This recipe for a low lactose yogurt will be perfect for anyone who wants to know exactly what is in their yogurt. It is smooth, gentle and a little bit creamy and you can add the flavours you want to
.

 

Makes 800mls

Ingredients

·        800ml whole lactose free milk

·        3 tbsp plain ‘live’ yogurt

You will need a kitchen thermometer and either one large or two small sterilised jars.


Method               

Heat the milk gently in a saucepan until it reaches 85°C. Remove from the heat and allow the milk to cool to 43°C. This will take about 15 minutes. Stir the ‘live’ yogurt into the cooled milk and pour the liquid into sterilised jars. Cover the jar and set aside in a warm place such as an airing cupboard for about 8 hours. The yogurt should then be set. It can be stored in the fridge for up to a week.

 

Tip                                           

To flavour yogurt -This yogurt is delicious unsweetened. It can be flavoured with a few drops of vanilla essence and a dribble of maple syrup. You can also stir in raspberry or strawberry jam. 

 

Per portion (140g)

 

Per 100g

Calories

66kcal

47kcal

Fat

 2.3g

1.7g

Protein

4.9g

3.5g

Carbohydrate

 6.8g

4.8g

Sugars

 6.8g

4.8g

Fibre

0g

0g

Sodium

 62mg

44mg

FODMAPs

None

 

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