Low FODMAP Mini Crepes with Savoury Mince & Mustard Sauce
Low FODMAP Mini Crepes with Savoury Mince & Mustard Sauce
Need a new brunch idea? Try my low FODMAP mini crepes with savoury mince & mustard sauce. My mustard sauce is the perfect way to tasty up savoury crepes. This meal is a little bit fiddly so you can do some of the prep in advance. If you want to enjoy this meal for breakfast during the week, then you can make your savoury mince, mustard sauce, and crepe batter in advance, and keep in the fridge for up to four days. Then you can cook your crepes as you go and reheat your mince and mustard sauce as needed.
Note on Worcestershire sauce: Worcestershire sauce is low FODMAP in small serves despite containing onion and garlic. The fructans in the onion and garlic are fermented as the worcestershire sauce is manufactured, which reduces the FODMAP content. You can find out more about worcestershire sauce and the low FODMAP diet here.
Ingredients
Make gluten freeMini Crepes
butter or dairy free spread (melted)
Dairy Free
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
gluten free plain flour
FODMAP
Savoury Mince
leek (green leaves only, finely sliced)
FODMAP
plain roma/plum tomatoes with juice canned
FODMAP
dried oregano
Gluten Free
worcestershire sauce
Gluten Free
FODMAP
Mustard Sauce
gluten free plain flour
FODMAP
English mustard powder
Gluten Free
low FODMAP chicken stock
FODMAP
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- Prepare!
- Prepare the crepe batter. Melt the butter or dairy free spread. Then whisk the eggs in a small bowl. Place the butter or dairy free spread, eggs, soy protein milk (lactose free milk or low FODMAP milk alternative), gluten free plain flour, and salt in a large bowl and whisk until smooth (or blend in a blender).
- Peel and grate the carrots. Finely chop the spinach. Finely chop the green leek tips. Open the can of tomatoes.
- In a small saucepan, start the mustard sauce. Whisk the white sugar and egg together. Then add the mustard powder, gluten free plain flour, spirit vinegar (distilled vinegar), and chicken stock. Whisk and place to one side.
- Cook!
- You are going to cook several dishes at once... which requires a little bit of skill. So read through the instructions below before you start.
- Place a large frypan on to heat over medium-high heat. Add the neutral oil, green leek tips and the lean minced beef. Fry the lean minced beef until browned, stirring occasionally. Then add half of the spinach and carrot (save the rest for serving), the crushed tomatoes, dried herbs (basil, oregano, thyme), worcestershire sauce, and season with salt and pepper. Mix well. Turn the heat down to medium-low and allow to simmer while you finish making the crepes.
- While the lean minced beef cooks, make the crepes. Heat a medium sized frypan over medium-high heat. Lightly oil the frypan with spray oil. Pour or scoop 60ml (1/4 cup) of crepe batter into the frypan. Quickly tilt the pan in a circular motion to cover the frypan base with batter. Cook the crepe for about 2 minutes per side, flip once the bottom is light brown. Then repeat. Keep the crepes warm in the oven. Add more spray oil as needed. The batter should make about 8 small crepes.
- While the crepes and lean minced beef cook, allow the mustard sauce to thicken. Place the small saucepan over medium-low heat. Allow to thicken, stirring occasionally.
- Serve the savoury mince in the crepes with a little bit of grated carrot and spinach. Drizzle the crepes with the mustard sauce and garnish with a small handful of basil.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Hannah Hunter (RD)
Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopkin... Read more
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