1 mug gluten free self-raising flour (200g/7oz)

1 mug lactose free milk (300ml/½ pint)

1 large free-range egg

3 oranges, zest finely grated (fruit cut into wedges for serving)

½ tsp cinnamon

pinch salt

1 tsp lactose free butter

2 tbsp maple syrup, for drizzling

Serves - 6


Tip the gluten free flour and lactose free milk into a large bowl, crack in the egg and whisk well.

Add the orange zest, cinnamon and salt and whisk again.

Melt a little lactose free butter in a heavy-based frying pan.

Add a small ladleful of batter and fry for 4 minutes, or until golden-brown.

Turn over and fry the second side for 3 minutes, or until golden-brown.

Serve with a drizzle of maple syrup and orange wedges for squeezing over.

Increase the ingredients proportionately to serve more people.

Recipe adapted from: Good Food
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Pancakes with orange and spice