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:
- 1 cup Organic Whole Spelt Flour
- 1 cup non-dairy milk (organic, original, unsweetened) OR water (filtered or natural spring) OR half-half
- 1/4 tsp Unrefined Sea Salt
Topping:
- Fresh Organic Blueberries and/or other berries, bananas, etc.
- Vanilla Cashew Cream (below) or Vegan Vanilla Cream
Vanilla Cashew Cream:
- 1 cup Organic Raw Cashews (soak overnight or for at least 1 hour)
- 1/2 cup Water (filtered)
- 2 Tbsp Organic Maple Syrup
- 1 tsp Organic Pure Vanilla Extract
- Optional: juice of half or a full organic lemon for a yogurt-like experience
TOOLS:
- Cast Iron Griddle or safe non-stick pan (about 10 inches)
- Spatula
- High-powered blender like a Vitamix
Preparation Steps
- 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.
- Add the flour, liquid (non-dairy milk/water) and salt into a blender and blend until a smooth consistency is reached.
- 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.)
- 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.
- 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.
- 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, 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, 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
- for more info, see the blueberries overview on 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
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
- for more info, see the maple syrup overview on organicfacts.net
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
- for more information, visit the vanilla overview from Nutrition-and-You.com Tips: Use the vanilla bean directly or choose pure, natural, and organic vanilla extracts. Avoid synthetic vanilla and similar artificial vanilla products.
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