Ireland loves the tradition of Pancake Tuesday. Going back centuries , this day served as a last chance for many to indulge in sweet and savoury delights before the beginning of Lent. Also known as Shrove Tuesday, or Mardi Gras, it is a day celebrated in many different ways all over the world, and should be no different for those living with Coeliac Disease.

Thankfully the opportunity to have pancakes (both in the home and eating out) has grown quite a lot over the years – even for Coeliacs. As you may already know, gluten is a protein found in wheat, which is the main ingredient to most pancake recipes and which coeliacs cannot consume. Fortunately, restaurants & food producers across the country are becoming more aware of Coeliac Disease. The availability of gluten free pancakes and the ingredients to make them can be found in all major supermarkets.

In this article we discuss how to make the most of GF pancakes, while also making them as enjoyable as possible.

How to avoid gluten on Pancake Tuesday

Before you tuck into your pancakes, know that whether you are preparing them at home or eating out the risks of cross contamination with gluten are still there. By following these simple tips, you can minimise the risk of being ‘glutened’:

• If cooking at home, use a separate area to prepare your food if foods with gluten are also going to be prepared. This also counts for utensils.
• If at a friend’s house, make sure they know in advance that you are coeliac or have a wheat intolerance, and that you need to take precautions with your food preparation.
• Avoid double dippers. Separating your toppings from everyone else’s will avoid the risk of encountering gluten via utensils or spreads.
• If eating out, make sure gluten or wheat are not listed allergens in the dish you want to eat and make the staff aware that you are coeliac. Also, try whenever possible to contact the venue in advance to confirm that the kitchen has safe allergen practices and a meal available for Coeliacs.

What flours to use

When avoiding gluten, finding wheat flour substitutes is a must. Thankfully there are many gluten-free flours that can be used instead that still give pancakes a great flavour and allow them to hold their shape. Many gluten free flour mixes are a combination of some of the following flours:

Almond flour

Often used for making sweet pancakes, as is gives a beautiful nutty flavour. Although it is delicious, is it recommended that you mix it with other gluten free flours as almond flour is quite calorie dense. It is also a good source of Vitamin E, B Vitamins and fibre, among other nutrients.

Buckwheat flour

A great gluten free flour that can be used for both sweet and savoury pancakes.

Oat flour

A very popular flour used in Ireland for almost any baking recipe and pancakes are no different. Not only is it a great wheat flour alternative, it is also high in fibre as well as a source of protein – but ensure it’s a gluten free oat base! Always remember that oats are at a high risk of cross contamination if they are not marked Gluten Free.

Maize flour

A flour made from corn, this goes great with savoury-style pancakes and crisps up really well. It is also much higher in fibre than wheat flour.

Rice flour

A universal flour that can be added to both sweet and savoury pancake dishes.

Nutritious and delicious toppings

No pancake is complete without a topping or two. Whether you like sweet or savoury style, everyone has their own idea of what to include to Pancake Tuesday’s anticipated meal. See some suggestions for what to add to your pancakes:

Chia seeds

Chia seeds can be added to the batter before they are cooked or can be sprinkled on top afterwards. Chia seeds are a source of omega-3 fatty acids and they are also high in fibre.

Fruit

Eating fruit with pancakes are a great way to sweeten your meal without adding granulated sugar, and also to an easy way to add more fibre to your diet.

Honey

Honey is another great way of adding sweetness to pancakes without using sugar though its important to make sure you prioritise getting genuine local honey – this is also great for preventing hay fever symptoms!

Peanut butter

A portion of Peanut butter is packed with protein, fibre, and many other micronutrients. It also goes great with fruit.

Lemon juice

Some people prefer the simpler things in life. A drizzle of lemon juice over pancakes gives them a beautiful citrusy zest and it also a good source of vitamin C.