Egg Florentine Crepes

Rise and shine with healthy bowel friendly breakfasts - none of the ingredients used trigger bloating or wind (all are high fibre, low FODMAP recipes)

Recipe and ingredients photographs: Yvonne McKenzie, Registered dietitian, specialist in gastrointestinal nutrition & IBS
Main Photograph: Julie Thompson, Information Manager at Guts UK

Eggs Florentine Crepes

Want to zing up your breakfast a bit? Make in advance this alternative to hummus / basil pesto that contains no garlic, and also six thin pancakes (stack on top of each other to keep them warm). Wilted spinach and egg are a perfect filling and two of these warming, tasty bundles will set you up with an iron boost of 5 mg. Two per person, and if you have a bigger appetite, a third one sweet?

Makes: 6 • Fibre per 2 pancakes with savoury filling: 8g

Ingredients for the basil paste:

(enough for 4 pancakes)

  • 25g      basil leaves
  • 70g      tinned red kidney beans, rinsed
  • 1 tbsp  olive oil
  • 1 tsp    ginger root, finely chopped
  • ½ tsp   turmeric
  • ½ tsp   sweet paprika
  • ½ tsp   cumin

(or another herb or spice such as crushed coriander seeds or garam marsala)

How to make the basil paste:

You will need: a food processor, spatula, small storage container

  1. Whizz together all of the ingredients in a food processor.
  2. Turn out the paste into a suitable container. Cover and refrigerate if not using straight away.

Ingredients for 6 pancakes:

  • 100g                buckwheat flour
  • 24g                 linseeds, milled
  • 2                      eggs, beaten
  • 300mls             milk of your choice

A little butter or oil – to coat the heated pan before adding the batter (butter is best).

How to make

You will need: a pancake pan or a frying pan, and a spatula to turn each pancake, or toss in the air to flip it over.

  1. Combine the flour and linseeds together in a large mixing bowl.
  2. Pour the egg and milk gradually into the large bowl and whisk to make a smooth batter.
  3. Heat the pan on a medium heat, add a little butter or oil to lightly coat the pan.
  4. Pour a ladleful of the batter into the pan, distributing it evenly across the surface by moving the pan so that all of the flat surface of the pan gets covered.
  5. After about one minute or once the underside is golden turn the pancake over.
  6. Straightway, spread a quarter of the paste onto the pancake and crack open an egg in the centre, then surround it with wilted spinach.
  7. Once the egg is cooked to the level you like without burning the underside of the pancake, fold the pancake over to halve it and serve.

Optional: sprinkle with sesame seeds. Or you could try some alternative fillings: Chopped just ripe banana, peanut butter and grapes.

Please note these recipes are not suitable for people who have been advised to follow a low fibre or low residue diet. People who have a compromised immune system or are very unwell eggs should be cooked until the yolk is hard.