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 Wheat or Spelt Flour (organic)
  • 1 cup Non-Dairy Milk (organic, original, unsweetened) OR Water (filtered or natural spring) OR half-half
  • 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 safe non-stick crepe pan
  • Spatula
  • Blender or Mixer

Preparation Steps

  • 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.
  • Add the flour, liquid (non-dairy milk/water) 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

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
  • for more info, refer to whole wheat on World’s Healthiest Foods
  • Health Tips: Avoid processed wheat-containing foods, even if whole. Choose organic wheat, as conventional wheat carries many health risks and includes glyphosate contamination. Choose organic stone-ground whole wheat flours for highest safety and nutrient integrity.

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, especially potassium, magnesium, phosphorus, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy digestion, blood pressure, blood sugar, and cholesterol levls
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the bananas overview on World’s Healthiest Foods

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
  • for more info, see the strawberries overview on World’s Healthiest Foods

Apple

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, E, K, and some B vitamins
  • provides minerals, especially 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
  • for more info, see the apple overview on World’s Healthiest Foods

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
  • for more information, visit the orange detailed overview from World’s Healthiest Foods

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
  • for more information, visit the cashews detailed overview from World’s Healthiest Foods

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
  • For more information, visit the coconut nutrition facts from Nutrition-And-You.com
  • Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.

Cinnamon

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
  • provides vitamins, including vitamin A, K, and some B vitamins
  • provides minerals, especially calcium, potassium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports optimal digestion and immune protection
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the cinnamon overview on World’s Healthiest Foods