Quick Crepes

Quick Crepes

These crapes a a flavourful way to start your day. And with so many variations as listed below, you’re sure to please a wide array of tastes. Flavour boosters to add into batter: Zesty peel: Grated lemon, orange or grapefruit peel Sweetener: agave, sugar, honey or similar Spices & flavors: cinnamon, ginger or vanilla extract Fillings: Cottage cheese and apple butter or sauce Plain yogurt and berries Maple syrup Nut butter and banana Nut butter and honey Yogurt and sliced banana Chopped apple, ricotta cheese, cinnamon and honey Pumpkin puree, honey, cinnamon, vanilla yogurt

Ingredients
  

  • 1 cup whole wheat flour can also use buckwheat or spelt flour but may need to adjust liquid a little
  • 2 eggs
  • 1 cup nonfat milk
  • ½ tsp salt
  • 2 tbsp butter melted
  • Nonstick cooking spray

Instructions
 

  • Place flour in a large mixing bowl.
  • Add your milk and egg whites. Add the vanilla. Mix well.
  • Pour the batter onto a hot non-stick pan over medium heat. Gently turn pan in a circular motion to spread out batter into crepe form.
  • When cooked, put crepe on a plate. Add any of the following Roll so sides overlap holding the crepe together and enjoy.

Notes

Servings: 4
Serving Size: 4 5” crepes
Total Calories 218
Carbohydrate 26 g
Total Fat 9 g
Protein 10 g
Fiber 4 g
Prep Time: 10
Cook Time: 10
Tips and Hints:
• A really fast way to make these is toss all ingredients in a blender
Pour batter directly from blender onto pan.
• More filling ideas:
o Tex Mex breakfast crepe: scrambled egg whites and/or
eggs, avocado, diced tomato, onion , salsa
o Sweet breakfast or dessert crepe: Peanut butter, 1 banana
thinly sliced, honey
o Dinner crepe: 3 oz. ground lean meat, cheese, marinara
sauce
• These also freeze very well if you layer with wax paper between
and wrap in plastic wrap or place in zip-lock.
• Note: nutrition information does not include toppings or filling.

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