Low FODMAP and Gluten Free Recipe - Zucchini pancakes, poached eggs and salsa
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For the zucchini pancakes

100g/3½oz gluten free plain flour

1 tsp gluten free baking powder

1 free-range egg

150ml/5fl oz whole lactose free milk

salt and freshly ground black pepper

1 zucchini, grated

1 tbsp vegetable oil

For the tomato chili salsa

3 tomatoes, skin and seeds removed, chopped

6 coriander sprigs, leaves only, chopped

1 red chili, very finely chopped

pinch sugar

1 lime, juice only

pinch sea salt

freshly ground black pepper

For the poached eggs

1 tbsp white wine vinegar

4 free-range eggs

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*We recommend the help  of a registered dietician


For the zucchini pancakes, sieve the gluten free flour and baking powder into a mixing bowl, then whisk in the egg and half of the lactose free milk to form a thick batter with a consistency slightly thicker than double cream.

Add more lactose free milk as necessary to loosen the mixture. Season to taste with salt and freshly ground black pepper, then stir in the grated zucchini.

Heat the oil in a frying pan over a medium to high heat. Spoon half of the batter into the pan and fry for 1-2 minutes on each side, or until the pancake is golden-brown on both sides. Set the pancake aside on a warm plate and cover loosely with aluminium foil. Repeat with the remaining batter.

For the tomato chili salsa, mix the tomatoes, coriander, chili, sugar, lime juice and salt until well combined. Season to taste with freshly ground black pepper.

For the poached eggs, bring a pan of water to the boil, stir in the vinegar and turn down the heat so that the water is simmering. Add the eggs and poach for 3-4 minutes, or until cooked to your liking, then remove from the pan with a slotted spoon and drain on kitchen paper.

To serve, place one of the pancakes onto each plate, arrange two of the poached eggs on top, and finish with a spoonful of the tomato chili salsa.


Recipe adapted from: Good Food