Characteristics

This meal provides a delicious and nutritious enhancement to crepes by providing us with some much needed, daily fresh fruit servings. The crepes are enhanced in quality by using the healthiest ingredients where crepes go, being free of all animal products. This meal provides lots of micronutrients and fiber thanks to the fruits. It is naturally low in sodium and includes healthy fats, carbohydrates and some proteins.

TYPE: Breakfast, Snack, Dessert
PREP TIME: < 15 mins
SERVINGS: makes 4 large crepes

  • 100% Plant-Based (Vegan)
  • Dairy-free
  • Wheat-free
  • Gluten-free (with different flour choice)
  • Soy-free
  • Peanut-free
  • Corn-free
  • Refined sugar-free

Goodies Needed

INGREDIENTS:

  • 1 cup Whole Wheat or Spelt Flour (organic)
  • 1 cup Non-Dairy Milk (organic, original, unsweetened) OR Water (filtered or natural spring) OR half-half
  • 1/4 tsp Sea Salt (unrefined)
  • 1 Apple (organic)
  • 1 Orange (organic)
  • 1 pint Strawberries (organic)
  • 2 Bananas (organic)
  • Shredded Coconut (organic, raw, unsulphured)
  • Cashews (organic, raw)
  • Optional - Cinnamon (organic)

TOOLS:

  • Cast Iron Griddle or safe non-stick crepe pan
  • Spatula
  • Blender or Mixer

Preparation Steps

  • Wash the apple, strawberries and orange.
  • Peel the orange and banana, core the apple and remove the stems from the strawberries.
  • Chop up all the fruits into small chunks and mix together in a bowl (with some cinnamon, if desired). Set aside.
  • Heat your griddle or crepe pan on low-medium heat.
  • Add the flour, liquid (non-dairy milk/water) and salt into a blender and blend until a uniform consistency is reached. (Or mix with a mixer.)
  • Once your pan is 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 just a couple minutes on each side. Crepes cook very fast – they should just firm up and be golden. Depending on your stove strength, you may need to reduce your heat, to prevent burning.
  • Once crepes are done, place generous amounts of the fruit mixture onto each crepe.
  • Crush your cashews into smaller pieces (can be done using a blender) or use whole.
  • Sprinkle the tops with a generous amount of the shredded coconut and cashews, and enjoy.

Meal Nutritional Benefits

Organic Whole Wheat

  • provides healthy carbohydrates and protein; naturally low in fat
  • provides most B vitamins
  • provides minerals, especially manganese, selenium, magnesium, phosphorus, iron, zinc and copper
  • helps support optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, refer to whole wheat on World’s Healthiest Foods
  • Health Tip: avoid processed wheat foods (even if whole); choose organic wheat, as conventional wheat carries many health risks, and organic, stone-ground whole wheat flours for highest safety and nutrient integrity

Banana

  • provides healthy carbohydrates, some protein, and is virtually fat-free
  • provides phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially most B vitamins and vitamin C
  • a source of minerals, especially manganese, potassium, magnesium, copper, phosphorus, iron, and selenium
  • supports optimal health, weight, healing and prevention
  • supports digestive, immune, and cardiovascular health
  • helps maintain healthy blood pressure, cholesterol, and elimination
  • for more info, see the bananas overview on World’s Healthiest Foods

Strawberries

  • provide healthy carbohydrates, some protein, and are virtually fat-free
  • provide phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially vitamin C, most B vitamins and some vitamin E and K
  • a source of minerals, especially manganese, potassium and magnesium
  • support optimal health, weight, healing and prevention
  • support optimal digestion and elimination, cleansing and detoxification
  • help maintain healthy blood pressure, cholesterol, and blood sugar
  • offer healing and protection for cancer, heart disease and diabetes
  • for more info, see the strawberries overview on World’s Healthiest Foods

Apple

  • provides healthy carbohydrates, some protein, and is virtually fat-free
  • provides phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially vitamin C and most B vitamins
  • a source of some minerals, especially potassium
  • supports optimal health, weight, healing and prevention
  • supports digestive, immune, and cardiovascular health
  • helps maintain healthy blood sugar, blood pressure, cholesterol, and elimination
  • helps protect against and support healing of cancer
  • for more info, see the apple overview on World’s Healthiest Foods

Oranges

  • provide healthy carbohydrates, fiber, and a little protein
  • are virtually fat-free
  • provide lots of antioxidants and phytonutrients
  • provide some vitamins, like vitamin C, folate and vitamin B1
  • provide some minerals, like potassium, calcium and copper
  • support optimal health, healing and prevention
  • support the immune system
  • protect against cardiovascular disease, cancer, kidney stones, ulcers, respiratory infections and rheumatoid arthritis
  • for more information, visit the orange detailed overview from World’s Healthiest Foods

Cashews

  • provide healthy fats, protein and some carbohydrates
  • provide vitamins, minerals, phytonutrients and antioxidants
  • provide most of the B vitamins and vitamin K
  • provide essential minerals, especially copper, manganese, magnesium, phosphorus, zinc, and iron
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more information, visit the cashews detailed overview from World’s Healthiest Foods

Coconut (Dry and Fresh)

  • provides healthy fats, along with some carbohydrates, fiber and protein
  • provides antioxidants and phytonutrients
  • provides vitamins, like B vitamins and vitamin C
  • provides minerals, especially manganese, copper, selenium, iron, magnesium, phosphorus, and potassium
  • supports optimal health, weight, healing, and prevention
  • supportive for brain and nervous system, cardiovascular system, and overall good health
  • For more information, visit the coconut nutrition facts from Nutrition-And-You.com
  • Health Tip: avoid sweetened, sulfured or preserved dry coconut

Cinnamon

  • an outstanding source of phytonutrients and antioxidants
  • anti-inflammatory and antimicrobial properties
  • provides vitamins, including vitamin K, E, A, C, and some B vitamins
  • provides minerals, especially manganese, calcium, and iron
  • supports optimal health, energy, weight, healing and prevention
  • supports optimal digestive and immune health
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the cinnamon overview on World’s Healthiest Foods