Characteristics

This meal provides a delicious and nutritious enhancement to traditional crepes by providing a fully plant-based experience and some fresh fruit servings. You can make these as healthy and nutritious as possible by using the highest quality ingredients for most nutrition and health benefits. This meal provides healthy carbohydrates and lots of micronutrients and fiber. It is naturally low in sodium, free of cholesterol, and includes healthy fats, carbohydrates, and some protein.

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

Characteristics

  • 100% Plant-Based (Vegan)
  • Dairy-free
  • Wheat-free
  • Soy-free
  • Peanut-free
  • Corn-free
  • Refined sugar-free

Goodies Needed*

Crepes:

Toppings:

TOOLS:

Preparation Steps

  1. Begin to heat your crepe pan on low heat, and keep the lowest heat possible the entire time to cook the crepes.
  2. Make the crepe batter by adding the flour, non-dairy milk, and salt into a blender or mixing bowl and blend until a uniform consistency is reached.
  3. Once your pan is well heated, pour about 1/4 of the batter into the pan and gently twist the pan from side to side to allow the batter to form a thin layer evenly on your pan. Allow your crepes to cook about 3 to 5 minutes on each side, or for enough time to be able to handle and flip them. Exact cooking time will depend on your pan and stove type, but generally crepes cook very fast.
  4. While the crepes are cooking, wash your fruits and clean, trim, or cut them accordingly.
  5. When each crepe is ready, place a generous amount of the fruits onto each crepe.
  6. Crush your cashews into smaller pieces, if desired, and sprinkle on top, along with some shredded coconut.

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.

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.

Bananas

  • provide healthy carbohydrates, fiber, 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, magnesium, phosphorus, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy digestion, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

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

Apple

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, including vitamin A, C, E, K, and some B vitamins
  • provides minerals, including potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive system and immune system health
  • supports healthy blood sugar, blood pressure, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Oranges

  • provide healthy carbohydrates, fiber, a little protein, and are virtually fat-free
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, most specifically vitamin C and some B vitamins, including folate
  • provide minerals, especially potassium, calcium, and copper
  • support optimal health, weight, healing, and prevention
  • support immune function and protect against infections
  • protect against cardiovascular disease, cancer, kidney stones, ulcers, and rheumatoid arthritis

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

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.

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