Free From Pancakes for Pancake Day

Free From Pancakes for Pancake Day

It’s Pancake Day! 🙂 Or ‘Shrove Tuesday’ as is the traditional name as ‘shrove’ comes from the word ‘shrive’ which means absolution from sin or to confess. This day started as a Pagan festival, then became a Christian festival preceding the 40 days of Lent which will start tomorrow (Ash Wednesday). Traditionally pancakes were a way to use up flour, sugar and eggs in the house as these would then not be consumed during Lent. However, not being traditional here, there are actually none of those ingredients in my pancakes! I had a quick look to see what other countries do for pancake day, and I discovered if you are from Finland or Estonia, it is customary to eat Green Pea Soup today! Several countries have sledging on the agenda which as much as I would love to do is never going to happen with the sun shining and the crocuses bursting through the soil! Even if it is cold enough! For those of you who have been following my blog for a while, you may recall that I have already posted a pancake recipe. Todays pancake recipe uses completely different ingredients and produces the thinner crisper traditional UK pancakes rather than the slightly thicker pancake of my previous recipe. Lets get cooking!


  • 45g porridge oats (gf if required)
  • 30g millet flakes
  • 20g brown rice flour
  • 1/2 teaspoon baking powder (gf if required)
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon salt
  • 100g (1 medium) banana
  • 20g unsweetened apple sauce
  • 180ml unsweetened carton coconut milk
  • 1 teaspoon (5g) chia seeds
  • coconut oil for cooking


  1. Blitz the oats and the millet together until you have a fine flour. Add the brown rice flour, baking powder, cinnamon and salt and mix.
  2. Mash the banana well with a fork (or liquidize) and add the apple puree.
  3. Add the flour mix to the banana with the milk. Combine thoroughly. Sprinkle the chia seeds in and mix again. You now have your pancake batter. You can use it immediately or let it rest until ready to use.
  4. Heat a small amount of oil in a small non stick pan. Swirl it around the pan until the bottom is coated.
  5. Pour in a small amount of batter and immediately tilt the pan to get the required shape and an even thickness. Allow to cook until the edges start going crispy. Turn over with a spatula and lightly press down on the pancake. Cook until the underside is cooked.

    © Life Diet Health 2015

    © Life Diet Health 2015

  6. Here’s the fun part! These pancakes can be flipped!!! Give it a try! Toss it in the air and catch it in the pan! PLEASE excuse the poor quality photo! You can’t believe how many times this poor pancake was flipped to get in the picture!!!

    © Life Diet Health 2015

    © Life Diet Health 2015

  7. Enjoy!

Serve and Store

  • The batter can be stored in the fridge overnight.
  • Cooked pancakes can be stored in the fridge for 3 days and reheated in a pan without further oil (or in the microwave although they won’t be crispy).
  • Traditionally pancakes were served with sugar and lemon.
  • You can top, add, drizzle to your hearts content! Chocolate, banana, berries, jam, nut butter… what’s your favourite pancake topping???

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