Smokey Potato Smash and Nutty Banana Pancakes - Low 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 - Low Fibre

 Low fibre (makes 4 serves) 2-3 grams of fibre per serve.  (click here to view the high fibre recipe alternative)

*Denotes ingredients that may not be suitable for stoma patients


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

*400 grams of wombok grated or very finely sliced cabbage

½ cup of chopped chives

2 teaspoons of garlic powder

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 white 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 powder , parsley and chives cook until soft and add cabbage cook until the vegetable is soft, add parsley, cream or Torfutti® and breadcrumbs mix through thoroughly

Smash the potato halves lightly do not mash them, 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 with a spray of olive oil on top)

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 - Low Fibre

Low fibre (makes 4-6 serves), 2-3 grams of fibre per serve (click here to view the high fibre recipe alternative

Ingredients (Topping)

4- 6 tablespoons smooth peanut butter

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

(30 grams for low fibre – if using mangosteen or persimmon leave out peanut butter suggestion)

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 Orgran® gluten free flour

2 teaspoons of cinnamon powder (or mixed spice)

1 tablespoon of baking powder

4 tablespoons of demerara sugar


In a deep bowl  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

Spread peanut butter on the top of the pancakes

Serve warm with sliced banana and top with maple syrup