Whole Grain Crepes

Strawberry_Blueberry_Crepes

 

 

 

 

 

 

 

Whole Grain Crepes

Crepes are a great foundation for many dishes.  They can be filled with something savory (spinach and feta) or sweet (summer berries with light cream, like we did above).  You can make the batter ahead of time and keep it stored in the refrigerator for up to 24 hours.  Just stir it again before cooking.

Ingredients:

1 cup of skim milk

3/4 cup of Whole Wheat Pastry Flour  (such as Arrowhead Mills Whole Wheat Pastry Flour) or Spelt Flour ( like Shiloh Farms sprouted spelt flour)

2 eggs (we use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)

1/2 tsp of salt

Blend all of the ingredients together in a blender.

Heat either a non-stick or cast iron pan. (Preferably use a crepe pan but a flat skillet will work too.)  Coat the surface with non-stick spray.  Pour about 1/4 cup of batter on the pan and then tilt the pan to spread the batter to cover the pan.  The batter should be even and spread so that you have a thin crepe.  When bubbles appear on the top of the crepe move a spatula around the edges and flip the crepe. Cook the other side briefly until it is lightly brown.

Either fill the crepe on the griddle (if adding cheese this is nice because the cheese will melt) or remove crepe to a plate and then add the filling.

Filling ideas:

Easy Protein Fruit Crepes

Spinach and low-fat Feta

Tomatoes and low-fat Cheddar

Blueberries and nonfat Greek yogurt or cottage cheese

Cinnamon and Sugar and applesauce …or anything you can think of.

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The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

 

This recipe is from our fantastic intern Shira Levien, whose Mom makes these all of the time.

 

Whole Grain Crepes
 
Whole Grain Crepes Crepes are a great foundation for many dishes.  They can be filled with something savory (spinach and feta) or sweet (summer berries with light cream, like we did above).  You can make the batter ahead of time and keep it stored in the refrigerator for up to 24 hours.  Just stir it again before cooking.
Ingredients
  • 1 cup of skim milk
  • ¾ cup of Whole Wheat Pastry Flour  (such as Arrowhead Mills Whole Wheat Pastry Flour) or Spelt Flour ( like Shiloh Farms sprouted spelt flour)
  • 2 eggs
  • ½ tsp of salt
Instructions
  1. Blend all of the ingredients together in a blender.
  2. Heat either a non-stick or cast iron pan. (Preferably use a crepe pan but a flat skillet will work too.)  Coat the surface with non-stick spray.  Pour about ¼ cup of batter on the pan and then tilt the pan to spread the batter to cover the pan.  The batter should be even and spread so that you have a thin crepe.  When bubbles appear on the top of the crepe move a spatula around the edges and flip the crepe. Cook the other side briefly until it is lightly brown.
  3. Either fill the crepe on the griddle (if adding cheese this is nice because the cheese will melt) or remove crepe to a plate and then add the filling.
  4. Filling ideas:
  5. Easy Protein Fruit Crepes
  6. Spinach and low-fat Feta
  7. Tomatoes and low-fat Cheddar
  8. Blueberries and nonfat Greek yogurt or cottage cheese
  9. Cinnamon and Sugar and applesauce ...or anything you can think of.