Tag Archives: lactose free

Sweet potato and Oatmeal pancakes – Gluten and lactose free!


These were delightfully tasty, and quick and easy to make.  Please note, I do not include sweetener in my recipe, I would top with banana slices or berries afterwards to sweeten.  You are however free to add your preferred form of sweetener, to the batter or to top afterwards.


1 cup oats

1 medium cooked and skinned sweet potato (I used the purple skinned variety because of its naturally lovely sweetness and aroma)

1/2 cup coconut milk

2 tablespoons cooking oil

1/2 teaspoon vanilla essence

1/2 teaspoon baking powder

1/2 teaspoon fine cinnamon

Method:  process all the ingredients in food processor till a smooth, fine consistency.   Scoop blobs of batter into a medium/hot pan moistened with oil, and turn over after 30 seconds, let the other side brown and then remove from pan. Enjoy as is, or top with your favorite choice of topping.  I use banana slices, berries, honey, coconut cream.


Gluten and lactose free, honey sweetened shortbread

coconut shortbread

This recipe is genius… and super quick!  It uses coconut flour.  I found the original recipe here I doubled up the ingredients: 12 tablespoons coconut flour 8 tablespoons coconut oil 3 tablespoons honey (add according to how sweet you’d prefer) 1/2 teaspoon vanilla essence Method: Melt the coconut oil.  Mix all ingredients together till the mixture forms a dough, form small balls and place on a baking tray, flatten with fork, and bake for 15 minutes in preheated oven at 180 C. Prep time in total was 25 minutes (5 minutes mixing and placing on baking tray, 15 minutes baking). This recipe makes about 14 cookies.  The texture was good, and sweetness enough for me, but I think butter would work better than coconut oil.  Coconut oil gives it a kind of wild aftertaste.  It was  nice and crumbly 🙂 I am addicted to cookies, which does not work well with my otherwise healthy lifestyle.  White flour and regular sugar has a bad effect (bloatedness, acid reflux, indigestion), so its an absolute dream come true for me that there are alternatives.  I’ll be trying this out with butter and post an update soon.  I’ll also be trying a rice and corn flour shortbread soon.

Rice flour wrap

A while ago, I ate at an Ethiopian restaurant for the first time.  The food was divine, but what really got me excited is that they serve their food with this savoury pancake.  Made with rice flour.  After Googling a bit, I’ve since discovered its called injera and traditionally made with teff flour.  They make it with rice flour here (Cape Town) to cater to the taste of the non Ethiopian I suppose.

Well, the rice flour is easy enough to find.  I searched and searched for recipes simple enough for me to not lose my religion over.  I came across a few recipes that required making a sort of dough.  Whichever variations, alterations I tried with this, no matter what, it came out a soggy flop in the frying pan.  Made a nice kind of toasty porridge though.  Well, then I gave up for a while.  Those recipes made me believe that one needs to use hot water to prepare a rice flour thing.  And these always turned into an unmanagable dough which became nothing more than porridge when fried.  So don’t believe any of those recipes.  They are lying through their gluten free teeth!

After that, I gave up for a while.  until just now.  I came across a recipe here with real reviews.  Real good reviews. So I decided to follow the example of the people in the reviews and tweak it a bit.  I didn’t want a sweet pancake, but I thought, it couldn’t hurt to add a teaspoon of honey.  Well, below is a list of the ingredients:

1 cup rice flour

3/4 cup cows milk (replace with coconut milk or other options for lactose intolerance)

1 and 1/2 teaspoons baking powder

1/4 teaspoon salt

1 teaspoon honey

1 egg

2 tablespoons cooking oil

Method:  mix together flour, milk, honey, salt, and baking powder in bowl.  separately beat egg and oil together lightly then add to the flour mixture and mix gently.  I guess it should turn out fine to just add all the ingredients and mix /whisk lightly till the mixture is smooth.

Heat a pan/griddle to medium heat and scoop a ladle of the batter into the pan, let fry for 30 seconds and turn over.  Remove from pan, its ready to eat!

Result, simply divine!  well, it wasn’t as thin as injera, but to be honest, I liked it better.  It was nice and fluffy and was more like a fluffy, bready wrap, than a pancake.

It could be sweetened and eaten as desert.  I personally would sweeten with my choice of natural topping, like bananas, honey, cranberries, blueberries, strawberries etc.  I imagine it would be beyond delicious.  Maybe I’ll try that soon,

I however filled mine with a sliced boiled egg, lightly salted and drizzled with olive oil and gobbled it down in an eyewink!  It was the best wrap I have ever tasted. I toyed with the idea of frying only one.  I was afraid if I fried it all, I would eat it all.  In the end I fried it all.  I ate it all too of course.  Basically, in future, I will be using this as a general wrap/flat bread, eating it with stews, avo, curry, salads, whatever planet earth can provide.

In future, I will see how it goes with aniseed, and perhaps some dry herbs, seeds perhaps.  Give it a try … its delicious.  I will also see how it goes with a dollop of coconut milk in the batter.  I imagine it will be quite rich and delicious.  I will let you know!  It may be a good idea to replace the milk completely with coconut milk to make it lactose free too.  That would be wonderful for the lactose intolerant.

Ps, Even though I finished the entire batch I feel bloated at all!  I love it!  And took about 15 minutes to prepare in total.  Now thats my kind of recipe 😉