Smokey Potato Smash and Nutty Banana Pancakes - High Fibre

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These pancakes pack a protein punch, they can be made as a snack or can be a main meal with either a savory or a sweet topping.

Yummy potato smash for the coming winter nights, can be prepared a day earlier and reheated to accompany any protein. Great comfort food.

Smokey Potato Smash - High Fibre

 High fibre (makes 4 serves) 4-5 grams of fibre per serve.  (click here to view the low fibre / residue recipe alternative)


700 grams of potato approx. four large Pontiac potatoes cut into halves cooked and cooled

1 small green cabbage (1 kilo) grated or finely sliced

1 large brown onion peeled and chopped

2 peeled  roughly chopped garlic cloves

½ cup packed of continental parsley

150 grams of Dutch smoked cheese grated (or 1 ½ packed cups of roasted red capsicum mixed with 1 tablespoon of smoky paprika)

½ cup of light cream or torfutti

¼ cup of wholemeal breadcrumbs

4 tablespoons of extra virgin olive oil

Spray olive oil

Salt and pepper to taste


Boil potatoes with a little salt until tender approximately 5-7 minutes

Heat a heavy bottomed pan  add olive oil and add garlic and onion cook until soft and add cabbage until the vegetable is soft, add continental parsley, cream or Torfutti® and breadcrumbs mix through thoroughly

Smash the potato halves lightly not to mash them and mix the cabbage through

(if vegan mix smokey peppers through at this time) 

Spray a large ovenproof dish with olive oil, gently press the mixture down into the dish and top with Dutch smoky gouda (or extra lightly salt and pepper seasoned breadcrumbs)

Cover the dish with foil and bake for 20 minutes and remove foil to brown for another 10-15 minutes and serve.


Nutty Banana Pancakes - High Fibre

High fibre (makes 4-6 serves), 4-5 grams of fibre per serve (click here to view the low fibre/residue recipe alternative

Ingredients (Topping)

50 grams of almonds

2 peeled sliced banana – could also try this with some seasonal  deseeded mangosteen or ripe persimmon

Real maple syrup to serve

Ingredients (Pancakes)

349grams of firm silken tofu

400mls of milk of your choice (nice with almond)

4 tablespoon of grapeseed oil

1 tablespoon of organic vanilla extract

250grams wholemeal spelt flour

2 teaspoons of cinnamon powder (or mixed spice)

1 tablespoon of baking powder

4 tablespoons of demerara sugar


Heat the oven to 180C

Chop nuts and bake in oven for 5 minutes until slightly brown take them out and cool them

In a deep bowl add tofu, vanilla and cinnamon or mixed spice, and half the milk mix until a smooth custard consistency with a stick blender, make sure the sugar isn’t lumpy add to the mixture with the rest of the milk

Put the flour and baking powder in another bowl and make a well in the middle of the dry mix and pour in the wet mix and blend until completely smooth

Medium heat a fry  pan  use two teaspoons of oil

Using a soup ladle, pour the batter into the oiled fry pan making three pancakes cook for about 2 minutes

Use a flat spatula to flip the pancakes to the other side cook for a further two minutes

Repeat oil and batter until all batter is used

Serve warm with sliced banana, maple syrup and chopped roasted nuts