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 Spelt Flour (organic)
  • 1 cup Non-Dairy Milk (organic, original, unsweetened) OR Water (filtered or natural spring) OR half-half
  • 2 tbsp Coconut Oil (organic, virgin)
  • 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 similar crepe pan)
  • Spatula
  • Blender or Mixer

Preparation Steps

  1. 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. Depending on your pan, you may need to grease it. If so, use some coconut oil.
  • In a small sauce pan, melt the 2 tbsp of coconut oil.
  • Add the flour, liquid (non-dairy milk/water), oil 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

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

Coconut (Coconut Oil, Flakes):

  • coconut oil is a heat-stable oil due to its saturated fat content
  • coconut is a rich source of MCTs (medium-chain triglycerides)
  • contains antimicrobial, antiviral and antibacterial properties
  • may contribute to various health benefits
  • for a complete overview, read the guide to coconut nutrition

Bananas:

  • good source of (in descending order): vitamin B6, vitamin C, potassium, fiber and manganese
  • offers cardiovascular protection, offers protection from ulcers, helps replenish electrolyte stores, enhances proper elimination, protects from age-related macular degeneration, helps build stronger bones and promotes kidney health,
  • for more information, visit the bananas detailed overview from World’s Healthiest Foods

Strawberries:

  • good source of (in descending order): vitamin C, manganese, fiber, iodine, potassium, folate, vitamin B2 and vitamin B5
  • 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

Apples:

  • Excellent source of flavenoids that act as antioxidants
  • good source of (in descending order): fiber and vitamin C
  • enhances proper cardiovascular health, provides protection against cancers, enhance proper digestion, enhance proper blood sugar, prevent kidney stones and promote overall good health
  • for more information, visit the apples detailed overview from World’s Healthiest Foods

Oranges:

  • good source of (in descending order): vitamin C, fiber, folate, vitamin B1, potassium, vitamin A and calcium
  • contain antioxidant properties to protect against free radical damage and prevent cancer, enhance healthy immune function and enhances overall good health
  • protect against cardiovascular disease, may help lower cholesterol, prevent kidney stones, help prevent ulcers, protect respiratory health and help protect against rheumatoid arthritis
  • for more information, visit the orange detailed overview from World’s Healthiest Foods

Cashew Nuts:

  • good source of (in descending order): copper, magnesium, tryptophan and phosphorus
  • Rich in antioxidants and unsaturated fats, especially oleic acid like olive oil
  • Promote good cardiovascular health, lower risk of coronary heart disease, promote healthy bone development, reduce risk of colon cancer, promote healthy blood vessels and joints and help prevent gallstones
  • Lower risk of weight gain when consumed on a regular basis
  • for more information, visit the cashews detailed overview from World’s Healthiest Foods

Dried, Unsweetened Coconut:

  • good source of (in descending order): manganese, fiber, copper, selenium, magnesium, phosphorus, iron, potassium, zinc, vitamin B6, vitamin B5 and vitamin B2
  • enhances overall health due to its many beneficial properties
  • for more information, visit the coconut detailed overview from Nutrition Data

Cinnamon:

  • good source of vitamins, minerals, antioxidants and phytonutrients
  • good source of: manganese and calcium
  • contains anti-clotting action, anti-microbial activity, and helps reduce the risk of cancer, heart disease and diabetes 2
  • contains eugenol and cinnamaldehyde which have pain-relieving and sedative properties
  • for more information, visit the cinnamon detailed overview from World’s Healthiest Foods