Characteristics

This recipe provides a delicious, filling and decadent crepe experience that is completely animal product free. It uses optimally healthy ingredients and provides nutrient dense calories. It offers healthy carbohydrates, fats and proteins, and is loaded with vitamins and minerals. It is naturally low in sodium and cholesterol-free, with a good amount of fiber. It features fresh fruit, wholesome ingredients, and none of the high amounts of refined sugars, flours and fats typically associated with crepes. It is sure to please tastebuds and make a great experience for the whole family to enjoy!

TYPE: Main Meal, Dessert, Snack
PREP TIME: 15 - 30 mins
SERVINGS: makes 4 large crepes (8-10 inch)

  • Vegan
  • Wheat-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Oil-free
  • Corn-free

Goodies Needed

Crepes:

  • 1 cup Whole Spelt Flour (organic)
  • 1 cup Non-Dairy Milk (organic, original, unsweetened)* OR Water (filtered or natural spring) OR half-half
  • 1 TBSP Tapioca Flour (organic)
  • 1/4 tsp Unrefined Sea Salt or Himalayan Salt

Filling:

  • 1/2 cup Raw Sunflower Seeds (organic)
  • 1/4 cup (or more) Non-Dairy Milk (organic, original, unsweetened)*
  • 1 TBS Raw Honey or Maple Syrup
  • 1 TBS Lemon Juice (organic, freshly squeezed)
  • 1 tsp Pure Vanilla (organic)

Topping:

  • 2 cups Sliced Strawberries (organic, fresh or frozen)
  • 1-2 TBS Coconut Butter (organic)
  • 1-2 tsp Raw Cacao Powder (organic)
  • 1-2 tsp Raw Honey or Maple Syrup
  • a few TBSP of Water (filtered or natural spring)

*Coconut Milk (regular, carton-style, not canned) works best for the filling and the crepes in this recipe.

TOOLS:

  • Cast Iron Griddle (or similar crepe pan)
  • Spatula
  • High Powered Blender (ex: Vitamix or NutriBullet)

Preparation Steps

Crepes:

  1. Heat your griddle or crepe pan on low-medium heat.
  2. Add the flour, liquid (non-dairy milk/water), and salt into blender and blend until a uniform consistency is reached.
  3. Once your pan is very well heated, pour some of the batter into the pan and swirl around to form a thin layer of batter evenly on your pan. Allow your crepes to cook for about 2 minutes on each side. Crepes cook fast – they should be firm and golden when done. Depending on your stove and pan, you may need to reduce your heat to prevent burning, or cook a little longer.
  4. Remove crepe from pan when done, place on plate and cover to keep warm, while you cook the rest.
  5. In between the crepes cooking, prepare your filling and topping.

Filling:

  1. Place the sunflower seeds, non-dairy milk, honey, lemon juice and vanilla into your blender and blend on high speed until uniformly mixed, but not too long. Mixture should resemble ricotta cheese. (Add a little more non-dairy milk if mixture is too thick.)

Topping:

  1. Wash the strawberries well, and cut up into slices.
  2. Place the coconut butter, cacao powder, and a little bit of water (2-4 TBS) into a small saucepan.
  3. Heat the chocolate mixture on low, stirring around to allow the contents to melt and mix thoroughly. Add a little more water if mixture is too thick. It should resemble consistency of a chocolate sauce, and not be too thick or too runny.
  4. Once a smooth, uniform mixture is achieved, stir in the honey, and remove from heat.

Putting It All Together:

  1. Spread a generous amount of the sunflower cheese filling onto the crepe with your spatula.
  2. Fold the crepe up like a brochure (Right 1/3rd over the center, and left 1/3rd over the center.)
  3. Sprinkle the crepe with 1/2 cup of the sliced strawberries.
  4. Drizzle the top of the crepe and strawberries with some of the chocolate sauce.
  5. Serve and enjoy.

Meal Nutritional Benefits

Whole Grain Spelt:

  • Offers healthy source of complex carbohydrates and health enhancing phytonutrients
  • Source of (in descending order): manganese, fiber, phosphorus, vitamin B3, magnesium, protein and copper
  • Lowers risk of diabetes type 2, enhances cardiovascular health and reduces risk of atherosclerosis and heart disease, prevents gallstones, helps protect against breast cancer and enhances overall good health
  • For more information, visit the spelt detailed overview from World’s Healthiest Foods

Non-Dairy Milk:

  • provides optimally healthy plant proteins and fats
  • naturally cholesterol free
  • avoids the problems associated with dairy (use of hormones, drugs, acidity, mucus formation, allergies, etc.)
  • depending on source, like soy, hemp, coconut, almond or brown rice; offers a variety of different healthy nutrients and health benefits
  • always aim for ORGANIC and ORIGINAL, unsweetened varieties
  • always choose the least processed one

Sunflower Seeds:

  • Good source of (in descending order): vitamin E, vitamin B1, manganese, copper, tryptophan, magnesium, selenium, vitamin B6, phosphorus, and folate
  • helps prevent cardiovascular disease, helps lower cholesterol, helps prevent cancers with its powerful free radical fighters
  • enhances healthy nervous system and enhances proper detoxification
  • for more information, visit the sunflower seed detailed overview from World’s Healthiest Foods

Strawberries:

  • Good antioxidant source
  • good source of (in descending order): vitamin C, manganese, fiber, folate, iodine, potassium, magnesium, vitamin K, and omega-3 fatty acids
  • contain antioxidant properties to prevent cancer, enhance healthy immune function and protect against rheumatoid arthritis
  • for more information, visit the strawberry detailed overview from World’s Healthiest Foods

Raw Cacao:

  • Raw cacao contains anandamide (a euphoric substance), arginine (a natural aphrodisiac), neurotransmitters that stimulate and balance brain activity, tryptophan (an anti-depressant), antioxidants and other beneficial compounds known to have rejuvenating and anti-aging elements.
  • Cacao is high in magnesium, good for a balanced nervous system, heart beat, building strong bones, and lowering blood pressure.
  • Cacao is a good source of the beauty mineral sulfur; responsible for healthy skin, nails and hair.
  • Scientific studies have shown that cacao boosts blood flow to the heart, brain and other organs and has a wide array of protective effects against heart disease. It has also been shown to beneficial in lowering blood glucose levels and preventing the onset of type-2 diabetes.
  • For more information, read about the raw cacao benefits here.