This recipe provides a rich, delicious, filling, and decadent crepe experience in a whole food, plant-based version. It uses optimally healthy ingredients and provides nutrient-dense calories. It offers healthy carbohydrates, fats, and protein, and contains an abundance of vitamins, minerals, antioxidants, and phytonutrients. The meal is naturally low in sodium, it is cholesterol-free, and provides fiber. It features servings of fresh fruit, wholesome ingredients, and no animal fats, oils, or refined sugars that are typically associated with crepes. These yummy crepes will make a great experience for the whole family to enjoy!
Characteristics
TYPE: Meal, Snack, Treat
PREP TIME: ~ 30 mins
SERVINGS: makes 4 large crepes (8-10 inch)
- 100% Vegan (Plant-based)
- Whole food
- Real food
- Wheat-free
- Soy-free
- Peanut-free
- Nut-free
- Oil-free
- Sugar-free
Goodies Needed*
Crepes:
- 1 cup Organic Sprouted Spelt Flour
- 1 & 1/4 cup Filtered Water or Organic Unsweetened Coconut Milk (carton, not can)
- 1/4 tsp Unrefined Sea Salt
Filling:
- 1/2 cup Organic Raw Sunflower Seeds (soaked)
- 1/4 cup (or more) Organic Unsweetened Coconut Milk (carton, not can)
- 1 tbsp Organic Maple Syrup
- 1 tbsp Organic Lemon (squeezed for juice)
- 1 tsp Organic Pure Vanilla Extract
Chocolate Topping:
- 2 cups Organic Strawberries (fresh)
- 1 to 2 tbsp Organic Coconut Butter
- 1 to 2 tsp Organic Cacao Powder
- 1 to 2 tsp Organic Maple Syrup
- 2 tbsp (or more) Filtered Water
TOOLS:
- Cast Iron Griddle (or similar crepe pan)
- Small stainless steel sauce pan
- Vitamix High-Powered Blender
- Spatula
Preparation Steps
Crepes:
- Heat your griddle or crepe pan on low-medium heat.
- Add the flour, liquid, and salt into a blender and blend until a uniform consistency is reached. Transfer the batter to another container because you will need the blender again, and allow it to stand for a few minutes while your pan continues to warm up thoroughly.
- Once your pan is ready, pour about one-quarter of the batter into the pan and rotate the pan around to distribute the batter evenly in a thin layer. Allow the crepes to cook for a few minutes on the first side until they are sturdy enough to flip over and cook on the other side for another few minutes. Crepes cook fast and they should be firm and golden when done. (If you have a gas stove, you may need to turn the heat down to the lowest setting to prevent them from burning.)
- Remove the crepe from pan when done, place on a plate, and continue to cook the remainder of the batter. If you are not going to consume the crepe right away, it may be helpful to put it on parchment paper, as it may stick to the plate.
- While the rest of the crepes are cooking, prepare the filling and topping.
Filling:
- It is best to soak the sunflower seeds overnight to create a creamier and more nutritious filling, but it is not necessary if you forget or cannot do so. To do so, soak 1/2 cup of dry sunflower seeds in plenty of water and discard the soaking water the next day and rinse the seeds well.
- Place the sunflower seeds, coconut milk, maple syrup, lemon juice, and vanilla into the blender after and blend on high speed just until it is uniformly mixed. Do not over blend; the mixture should resemble ricotta cheese and not a smoothie. If the mixture is too thick, just add a little more water.
- Set the filling aside until you are ready to fill the crepes.
Chocolate Topping:
- Wash the strawberries well, and cut up into slices or small pieces.
- Place the coconut butter, cacao powder, maple syrup, and water into a small saucepan.
- Heat the mixture on low, stirring around constantly to allow the contents to melt and mix thoroughly. Add a little more water if the mixture is too thick so that it can be pourable. It should resemble the consistency of a chocolate sauce, and not be too thick or too runny.
- Once it gains a smooth and creamy consistency, turn off the heat and remove the pan from the hot surface.
Putting It All Together:
- Spread a generous amount of the sunflower cheese filling onto the crepe with your spatula.
- Fold the crepe up like a brochure; fold one side 1/3rd over the center and then the other side 1/3rd over the center.
- Sprinkle the crepe with 1/2 cup of the strawberries.
- Drizzle the top of the crepe and strawberries with some of the chocolate sauce.
- Serve and enjoy.
Meal Nutritional Benefits
Organic Whole Spelt
- provides healthy carbohydrates (58%), fiber, protein (17%), and is naturally low in fat
- provides phytonutrients and antioxidants
- provides vitamins, specifically most B vitamins, including folate
- provides minerals, especially phosphorus, manganese, magnesium, zinc, and iron
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- helps reduce the risk of heart disease, cancer, and diabetes type 2
- Health Tips: Avoid processed spelt-containing foods, even if whole. Choose organic, stone-ground whole spelt flours for highest safety and nutrient integrity.
Strawberries
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, E, K, and some B vitamins, including folate
- provide minerals, especially potassium, phosphorus, calcium, magnesium, and iron
- support optimal health, weight, healing, and prevention
- support optimal digestion, cleansing, and detoxification
- support healthy blood pressure, cholesterol, and blood sugar
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Sunflower Seeds
- provide healthy fats, protein, some carbohydrates, and fiber
- provide an excellent source of omega-6 fatty acids
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, E, and most B vitamins
- provide minerals, especially phosphorus, potassium, magnesium, calcium, iron, and zinc
- 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
Cacao (Powder, Nibs, Beans)
- provides healthy fats, protein, some carbohydrates, and fiber
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially most B vitamins
- provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, copper, manganese, and selenium
- supports optimal health, weight, healing, and prevention
- contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan), anti-aging properties, and helps to stimulate and balance brain activity
- helps maintain healthy blood pressure and blood sugar
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Tips: This information applies specifically to pure cacao products and not any chocolate with added dairy, sugar, or other additives. Choose organic and raw pure cacao products for maximum nutrition and health benefits.
Coconut (fresh and dry)
- provides healthy fats, protein, some carbohydrates, and fiber
- provides antioxidants, phytonutrients, and anti-inflammatory benefits
- provides vitamins, like vitamin C and some B vitamins, including folate and choline
- provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, cholesterol, and iron levels
- can support proper bone health and protects against osteoporosis
- can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.
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.
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