Top Tips To Keep Pancake Tuesday Safe & Gluten Free
Kitchen Safety Tips For Pancake Prep
- If you are preparing gluten free pancakes for someone who cannot eat gluten, it is best to make all pancakes gluten free (if possible). This will reduce or better yet prevent cross contamination of the gluten free pancakes.
- If not and if you need to make gluten free pancakes and normal pancakes, it is important to emphasise keeping the gluten free products separate from the gluten containing products.
- Label Everything – It is important that if someone in the house has coeliac disease and if preparing gluten free and gluten containing foods, that everything is labelled such as their condiments, cutting boards, cutlery and frying pans etc. Anything that could be potentially cross contaminated with gluten should be kept in a separate place and labelled accordingly.
- Use separate utensils and bowls which have been thoroughly cleaned in the dishwasher.
- Wash your hands frequently – This will help prevent cross contamination of both foods and utensils. Always wash your hands between any preparation of gluten free and gluten containing foods.
- Thoroughly clean the work surface – The kitchen surfaces should be cleaned frequently and thoroughly to prevent the risk of cross contamination. It is important that the surface is thoroughly cleaned down with hot water and detergent between preparation of gluten free food and gluten containing food.
- Prepare gluten free pancakes first – If you’re making two pancake mixtures; one with gluten and one without gluten, it is best to prepare the gluten free pancake mixture first. This will help reduce contamination risk of work surfaces and cooking utensils.
Gluten Free Pancake Recipes
Protein pancake mix
The benefit of this recipe is a good level of protein/fibre, no added sugar.
Ingredients:
- Gluten free porridge oats x 75g, Sorghum flour x 20g
- Gluten free baking powder 1 teaspoon
- Bananas (ripe) x 1
- Cottage cheese x 300g
- Egg x 1
- Vanilla bean extract x 5ml
- Blueberries 25g
- 1 tablespoon of light olive oil for frying
Method
- To prepare the mixture blend all the ingredients (except the oil and blueberries) in a food processer or with a hand blender. Divide in four and pan fry on one side until cooked, press the blueberries onto the uncooked side and flip over cook until golden(approx. 4 mins)
- This makes 4 pancakes. (2 per portion)
- The pancakes are light in texture yet filling, a good food for breakfast lunch or to eat when in need of extra protein. The oats provide slow-release energy.
Simple Traditional Style Pancake Batter
Ingredients:
- 250g gluten free flour or gluten free white bread mix
- Pinch of Salt,
- 1 Large Egg,
- 400ml Milk
- Butter for frying
Method:
- Combine all dry ingredients in bowl.
- Then add egg and milk and beat until batter is smooth with no lumps.
- Let the batter stand for 10 minutes.
- Heat a little butter on the pan and use a soup ladle to drop the batter onto the pan.
- When mixture is puffed and bubbling on top, turn and cook on other side.
Topping Combinations
- Chocolate Spread with Strawberries and Banana’s
- Plain:
- Sugar
- Lemon
- Maple Syrup
- Chocolate Spread with Hazelnuts – Plain unflavoured nuts are naturally gluten free but check the food list for flavoured varieties. (See recipe below)
- Chocolate Chips – You can make your own by chopping up gluten free chocolate. Check our food list for gluten free chocolate.
- Gluten Free Flavoured Syrups – Check our food list for gluten free options.
Why Not Try Homemade Chocolate Spread
Ingredients:
- 110g unsalted butter, softened
- 120g hazelnuts
- 175g dark chocolate, chopped into small pieces (or use chocolate nibs/discs)
- 50g of gluten free milk chocolate chopped (or use chocolate nibs/discs)
- 1 x 400g tin of sweetened condensed milk
- Pinch of salt
- 1 tablespoon boiling water
Method:
- Preheat the oven to 170°c.
- In a non-stick pan melt 1 tablespoon of the butter. Add the hazelnuts and cook over moderate heat until just beginning to brown.
- Transfer the nuts onto a non stick baking sheet and roast the nuts for about 5 minutes.
- Transfer the nuts onto a clean tea towel and rub off the skins from the nuts in the towel. Take care while doing this as the nuts are hot. Then allow to cool slightly.
- In a food processor, mix the hazelnuts with both chocolates and blend until the nuts are finely chopped and the chocolate just begins to melt, this takes about 3 to 4 minutes
- In a small stainless-steel saucepan, heat the condensed milk with the salt until warm.
- With the food processor running, add the warm condensed milk and blend until it is completely mixed. Add the remaining butter and blend until smooth. Add the boiling water and blend until creamy.
The spread will keep for 2 weeks in the fridge, bring it to room temperature to use.
