Tuesday, December 21, 2010

Healthy Homemade Crepes 101

Homemade Crepes are a simple luxury. They can be made using nutrient dense ingredients like pastured eggs, whole grass-fed milk and butter, and sprouted or soaked flour.   Frying them flat in coconut oil adds beneficial medium-chain fatty acids which boost metabolism and your immune system. 
 Crepes are a basic and simple food that can be made into a snack or used as a canvas for any meal!  Breakfast they can be filled with pastured scrambled eggs or some ham with melted raw cheddar or swiss.     Lunch they can be made into a sandwich roll, or spread with homemade cream cheese and some wild smoked salmon with chives.     Dinner they could substitute bread and be made into a pastured nitrate free bacon BLT topped with some avocado.     The possibilities are endless!

Crepes are something I hadn't made in over a year- and I have no idea why I had forgotten this nourishing simple food!    They aren't made with any sugar and can easily be made into nourishing snacks or meals!

Recipe: Nourishing Homemade Crepes

You will need:

1 cup flour,  sprouted or soaked overnight in whey or milk (to neutralize phytic acid)
1 1/4  cup whole milk
2 pastured eggs, beaten
1 T melted butter
Coconut Oil for frying


Mixing bowl, Mixer,  measuring cups-especially for pouring batter into pan, a spatula, and a seasoned cast iron pan, or stainless steel pan-  sized to your desired size of crepe.  


Combine flour, milk, beaten eggs and melted butter in bowl.  Add a pinch of salt and a tsp or so of vanilla-
 Tip:  You can add almond extract or another flavor for a nutty variation to your crepes taste.

Mix  until a slightly runny texture is achieved- if batter seems too thick, add more milk.  The consistency should be similar to cream.   You want it to spread easily into a circle in the pan.

Heat cast iron  or stainless pan to medium heat and melt a gob of coconut oil in the pan.   Depending on your size of pan, measure enough batter to be able to spread a thin layer to cover the bottom of the pan.

Turn pan in a circular motion- this may be challenging if you have a large heavy cast iron!  

Flip the crepe with spatula after first side has browned. You will only need to turn the crepe one time.
Store warmed crepes on a warm plate until all are done.   
Tip:  It may be a good idea to get two pans going so you aren't standing at the stove forever cooking one crepe at a time!

Top your crepes with fresh whipped cream and some pureed fruit- or turn into a savory meal! This crepes can go anyway you want them too!
How do you like your crepes?

~Nourishing Creations~

This post is part of  Real Food Wednesdays


21st Century Housewife© said...

Crepes are so wonderfully versatile - thank you for reminding me about them! I like the ideas you suggested for using them too.

Miz Helen said...

We just love Crepes, thank you for sharing your recipe. Have a happy holiday!

Chris said...

We love crepes too. Roast chicken (pastured of course) and kale with raisins or dried cherries... Now, I really do have to get some sprouted flour!

Elizabeth said...

Thanks everyone- and Chris- that sounds like a great way to use them- you could fill with some chicken salad too!

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