Potato and Sardine Pancakes (GF) (DF)
Golden potato and sardine pancakes made with boiled potatoes, sardines in EVOO, chickpea flour, lemon, parsley, and garlic, served as a simple gluten-free and dairy-free recipe.
Another recipe that I needed to modify for my daughter to introduce sardines into her diet. I love recipes like this because they feel grounded and real. They’re the kind of meal you can make without much fuss, but still feel good about serving. With potatoes as the base, sardines for protein and healthy fats, and a few simple flavour boosters, these pancakes are a lovely option for lunch, dinner, or a more substantial snack.
They’re also a great way to make use of leftover boiled potatoes. When cooled, potatoes develop resistant starches, which can be beneficial for gut microbiome health and help support a more balanced blood sugar response.
Ingredients
1 tin of sardines in EVOO
600g boiled potatoes
3tbsp chickpea flour
Juice of half a lemon
Chopped fresh parsley
1tsp bone broth
1tsp garlic powder
Salt and pepper
Method
Mash sardines in bowl with a fork. Add steamed potatoes and mash further.
Add lemon juice, chickpea flour and seasonings to the mixture and mix.
Roll into 12 balls and then flatten to pan fry on high heat for a few minutes each side.
Naturopathic benefits
From a naturopathic perspective, this recipe brings together several ingredients with meaningful nutritional benefits.
Sardines are an excellent source of omega-3 fatty acids, which are important for cardiovascular health, brain function and inflammatory balance. They also provide bioavailable iron and calcium, making them a particularly useful ingredient for supporting energy production, mental clarity, vitality and bone health.
Potatoes, especially when boiled and cooled before use, can contain resistant starches. These are a type of carbohydrate that behaves more like fibre in the body and can support gut health by feeding beneficial microbes. They may also contribute to a more stable post-meal blood sugar response and prevent those afternoon slumps.
Chickpea flour adds more plant-based protein and fibre, while parsley and lemon offer freshness and a small boost of micronutrients. Together, these ingredients create a recipe that is simple but thoughtfully balanced.
This recipe is perfect for those who struggle with:
PMS
microbiome imbalances
endometriosis
adenomysosis
mineral deficiencies
unstable energy levels
not getting enough fibre
chronic constipation
insulin resistance
fatigue or low energy
dairy sensitivity
coeliac disease or gluten sensitivity
inflammatory conditions
autoimmune conditions
Or those just looking to boost their nutrient intake and diversify their diet! This recipe is a supportive dietary addition and not a cure for any specific condition. It should be part of a holistic approach that may include other dietary changes, lifestyle modifications and/or medical treatment as recommended by a qualified healthcare professional.
