Gut Health Blog

Fluffy Protein Pancakes  LoadingAdd to Favourites list

Orange List 3 servings

Nutrition

395 Kcal
40g Fat
17g Carbs
14g Net Carbs
7g Sugars
16g Protein

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Sweet Potato Blinis  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

119 Kcal
7g Fat
8g Carbs
7g Net Carbs
1g Sugars
3g Protein

These Sweet Potato Blinis are a nourishing, anti-inflammatory twist on the traditional pancake, perfectly suited for those managing autoimmune conditions and inflammatory bowel diseases (IBD) like Crohn’s and ulcerative colitis. Gluten-free, dairy-free, and refined sugar-free, they’re designed to support digestion and reduce systemic inflammation.

Sweet potatoes provide a foundation of slow-releasing carbohydrates that are gentle on the gut and rich in beta-carotene, vitamin C, and potassium. These nutrients are essential for immune function, reducing oxidative stress, and supporting mucosal healing in the digestive tract, particularly important for individuals with IBD or chronic inflammation.

Unlike typical blinis made with wheat flour and processed ingredients, these are crafted from whole, healing foods chosen to calm the immune system and nourish the body from within. Their soft, easy-to-digest texture makes them ideal during flare-ups or periods of digestive sensitivity.

These Sweet Potato Blinis are highly versatile, enjoy them with gut-healing toppings like smashed avocado, wild salmon, or probiotic-rich coconut yogurt and berries. Every ingredient works in harmony to stabilize blood sugar, promote microbiome balance, and reduce inflammatory triggers.

Whether eaten for breakfast, as a snack, or part of a meal, Sweet Potato Blinis offer delicious support for those on an anti-inflammatory, gut-healing path. They’re proof that food made for healing doesn’t need to sacrifice comfort or taste.

Ingredients

  • 2 tbsp sweet potato mash
  • 2 eggs
  • 1 tbsp arrowroot powder
  • 1 tbsp chopped fresh chives
  • 1 tsp dried parsley
  • 1/4 tsp bicarbonate of soda
  • 1/2 tsp sea salt
  • 1/4 tsp garlic granules
  • 1 tsp olive oil

Directions

  1. In a bowl, place all the ingredients except the olive oil.

  2. Mix well until you get a smooth and homogenized mix.

  3. Heat a pan and add the olive oil. Scoop the mixture with a tablespoon, creating mini pancakes.

  4. Cook just like you would pancakes, about a couple of minutes on each side.

Serving Tips

Use the sweet potato mash recipe and make a batch so you can use it in different ways. Sweet potato cottage pie, sweet potato blinis, on its own, etc.

This is perfect on its own for breakfast, as blinis with smoked salmon and dill or with a salad for a source of good carbohydrates.

Storage Tips

Store in an airtight container in the fridge for up to 5 days. You can also freeze the individual servings. Place them on a baking sheet, then when fully frozen, remove and place them in the container/bag for up to 3 months. To reheat, place in a preheated oven 180 C/ 350 F for 20 minutes.

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4g Fat
0.4g Carbs
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0.3g Sugars
3g Protein

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122 Kcal
5g Fat
19g Carbs
14g Net Carbs
13g Sugars
3g Protein

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1g Fat
32g Carbs
27g Net Carbs
25g Sugars
8g Protein

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256 Kcal
18g Fat
24g Carbs
20g Net Carbs
18g Sugars
4g Protein

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283 Kcal
12g Fat
30g Carbs
26g Net Carbs
16g Sugars
14g Protein

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Green List 1 servings

Nutrition

379 Kcal
21g Fat
14g Carbs
7g Net Carbs
5g Sugars
36g Protein

This GERD/GORD/Acid-reflux-friendly chicken and avocado salad is a reminder that tasty, nourishing foods don’t have to be compromised when you manage acid in your body.

Creamy nutrient and phytochemical-dense avocado is a wonderful companion to the texture of the tryptophan-rich chicken.

With a crunch of antioxidant-rich pungent radish and salt kick from the anti-inflammatory, heart-protecting olives, this dish delivers a variety of delicious tastes and a great mouthfeel.

You can easily forget that Eat Burn Sleep recipes are healing your body and delivering anti-inflammatory powers.

Amazing!

Pair Chicken and Avocado Salad with:

Sweet Potato and Zucchini Soup

Zucchini Bread

Mushroom and Leek Stir Fry

Ingredients

  • 1 gem lettuce
  • 1 cooked chicken leg or breast, skinless
  • 1/2 avocado
  • 3 plum tomatoes
  • 5 radishes
  • 6 black olives
  • 1 tbsp of chopped chives

Directions

  1. Dressing: 1 tablespoon of olive oil, juice of 1/2 lemon, salt, and pepper to taste

  2. Chop the lettuce and place it in your bowl. Add the chopped tomatoes, avocado, radishes, and chicken cut into bite-size pieces. Decorate with olives and chopped chives.

  3. Squeeze the lemon on top, drizzle the olive oil, and season with salt and pepper.

    Enjoy!

Storage Tips

Lunch box tip: prepare the salad as directed above but don’t add the lemon juice. Take the lemon with you and squeeze it over your salad just before eating. This salad keeps very well without lemon (up to 2 days).

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9g Carbs
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34g Carbs
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