Characteristics

This meal provides a delicious and creamy crepe experience that is free of animal products (i.e. 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!

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

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

Goodies Needed

INGREDIENTS:

Topping:

  • Fresh Organic Blueberries and/or other berries, bananas, etc.
  • Vanilla Cashew Cream (below) or Vegan Vanilla Cream

Vanilla Cashew Cream:

TOOLS:

  • Cast Iron Griddle or safe non-stick pan (about 10 inches)
  • Spatula
  • High-powered blender like a Vitamix

Preparation Steps

  1. Begin to heat your pan on low-medium heat. Keep the heat at this level or lower for the entire cooking period to avoid burning.
  2. Add the flour, liquid (non-dairy milk/water) and salt into a blender and blend until a smooth consistency is reached.
  3. Once your pan is well heated, pour 1/4 of the batter into the pan and twist the pan gently from side to side to distribute the batter evenly around. Cook your crepes for 3 to 5 minutes on each side or until firm enough and gently golden. (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 smooth and creamy consistency is reached.
  5. Once crepes are done, 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

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 some 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

Blueberries

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

Maple Syrup

  • a rich source of simple carbohydrates (sugars); provides about 20% less calories than honey
  • a source of 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
  • for more info, see the maple syrup overview on organicfacts.net

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory properties
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • when in its purest form, can positively support overall health
  • supports optimal cognitive health and mental performance
  • for more information, visit the vanilla overview from Nutrition-and-You.com

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
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it