Characteristics

This meal provides a delicious and creamy crepe experience that is free of animal products (no eggs, no dairy). It provides nutrient-dense calories in the form of healthy carbohydrates, fat, and protein, as well as vitamins, minerals, antioxidants, and phytonutrients. It is naturally low in sodium and cholesterol-free, with a good amount of fiber. It is sure to please tastebuds and make a great experience for the whole family to enjoy as a breakfast meal or snack.

TYPE: Breakfast, Snack
PREP TIME: < 20 mins
SERVINGS: makes 4 large crepes

  • Whole, real food
  • 100% Plant-based (Vegan)
  • Soy-free
  • Oil-free
  • Peanut-free
  • Corn-free
  • Refined sugar-free

Goodies Needed*

Crepes:

Vanilla Cashew Cream:

Fruit Topping:

  • Fresh organic blueberries and/or other berries

TOOLS:

Preparation Steps

  1. Begin to heat your pan on low heat. Keep the heat at the lowest level for the entire cooking period.
  2. Make the crepe batter by adding the 3 ingredients into your blender and blend until a smooth, uniform consistency is reached. Transfer the batter to a large-enough bowl or cup using a spatula.
  3. Once your pan is well heated, pour 1/4 of the batter into the pan and gently twist the pan from side to side to distribute the batter around evenly. Cook your crepes for about 3 to 5 minutes on each side or until firm enough to flip and handle. (Exact time will depend on your pan and stove type.)
  4. While your crepes are cooking, prepare your cream by rinsing the soaked cashews well, and combining all of the cream ingredients in your high-powered blender. Blend until a smooth and creamy consistency is reached.
  5. When each crepe is cooked, spread a layer of the cream and fruit over each crepe and roll up. Then drizzle with any remaining cream and fruit.
  6. Serve warm and fresh. Enjoy!

Meal Health & Nutrition Benefits

Organic Whole Wheat

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides phytonutrients and antioxidants
  • provides vitamins, specifically 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
  • Health Tips: Avoid processed wheat-containing foods, even if whole. Choose organic wheat, as conventional wheat carries many health risks and includes toxic glyphosate residue. Choose organic stone-ground whole wheat flours for highest safety and nutrient integrity.

Coconut Milk (carton and canned)

  • canned coconut milk is a more wholesome and highly concentrated source of nutrients; carton coconut milk is more processed and watered-down
  • provides healthy fats, along with some carbohydrates and protein
  • provides vitamins, especially many B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and manganese
  • can support optimal health, weight, healing, and prevention
  • supports healthy digestion, bone health, and iron levels
  • Health Tips: Avoid highly processed coconut milk products. Choose organic, original, unsweetened coconut milk without any risky additives.

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

Cashews

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin K and some of the B vitamins
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Maple Syrup

  • provides mostly simple carbohydrates (sugars) and about 20% fewer calories than honey
  • provides antioxidants and phytonutrients
  • provides trace amounts of B vitamins
  • provides minerals, especially manganese, zinc, calcium, iron, potassium, copper, and magnesium
  • serves as a good, natural sweetener option, which provides some nutrition and health benefits

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory benefits
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • supports healing, prevention, and overall health
  • supports cardiovascular and nervous system health Tips: Use the vanilla bean directly or choose pure, natural, and organic vanilla extracts. Avoid synthetic vanilla and similar artificial vanilla products.

Blueberries

  • provide healthy carbohydrates and fiber
  • provide some protein and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, phosphorus, magnesium, calcium, manganese, and iron
  • support optimal health, weight, healing, and prevention
  • support optimal digestion, immune health, and brain health
  • support healthy blood pressure, cholesterol, and blood sugar
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

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