I started eating in a more whole-foods style nearly two years ago and quickly discovered breakfast would be a constant nemesis.Removing most grains from my breakfast plate was a monstrous challenge as breakfast was the meal when Ialwayshad some sort of bready item to eat (or even worse, sugary cereal).
Blueberries are whole foods, right?
Crepes to the Rescue
I am constantly seeking ways to create a filling, nutrient-dense breakfast that will get me through until lunchtime.When I realized I could make a crepe from a banana or a plantain and then fill it with any choice of savory or sweet ingredients, I quickly said good-bye to my boring grain-filled breakfast routine.
This pair of crepe recipes is incredibly versatile.The banana-based crepe is a little sweeter and therefore lends itself to a filling such as mixed fruits and nuts. The plantain-based crepe is much less sweet, so it’s super tasty with savoury fillings of all sorts.
“Make tomorrow’s breakfast even easier by preparing the fillings and crepes the night before and storing in the fridge overnight.”
Now, I know the thought of making crepes can be intimidating, but they really are not difficult.I’ve found it is best to have a hot, well-greased pan and a little dose of patience.
Make tomorrow’s breakfast even easier by preparing the fillings and crepes the night before and storing in the fridge overnight.Pull them out in the morning for a simple assembly and you have quick, easy, heat-and-eat breakfast to get you going.
Banana Bread Crepes
Prep time:5 min
Cook time:15 min
Yield:Makes 5 crepes
Ingredients:
Crepe Batter:
- 1 ripe banana
- 2 eggs
- ⅛ teaspoon cinnamon
- ½ teaspoon vanilla extract
- 1 Tablespoon tapioca flour
- Pinch of salt
- Pinch of nutmeg
- Coconut oil for oiling the pan
Custard:
- 2 egg yolks
- ½ cup coconut milk (full fat works best)
- 1 teaspoon vanilla bean paste (or vanilla extract)
- 1 Tablespoon honey
- 1 Tablespoon tapioca flour
Filling and Topping:
- ½ pint of blueberries
- ½ cup chopped pecans
- Custard (see above)
- Dollop of coconut yogurt
Method:
Custard:
- Add all custard ingredients to small saucepan.
- Whisking constantly, heat until boiling and let cook about 5 minutes until thickened.
Crepes:
- Peel banana and add all crepe ingredients to a blender and blend until smooth.
- Over medium low heat, heat up a frying pan or crepe pan with 1 tablespoon coconut oil.
- Once pan and oil are hot, pour ¼ cup batter into pan and immediately swirl pan to distribute batter into a thin circle.
- Cook about 3-4 minutes until top looks dry.It is important to be patient. If it doesn’t look dry, don’t try to flip it or it’ll fall apart. Just let it cook a little longer, but don’t let it burn.
- With a thin spatula, carefully flip the crepe over and let the other side cook 2-3 minutes.
- Lift onto a plate to cool and repeat for rest of crepes.
- Assemble crepes by placing a spoonful of custard down the center of each crepe. Sprinkle with a handful of blueberries and pecans, then roll up both sides.
- Top with additional custard, blueberries, pecans, and a dollop of coconut yogurt. This crepe also works great for dessert!
Chorizo and Sweet Potato Crepes
Prep time:10 min
Cook time: 15 min
Yield:Makes 5 crepes
Ingredients:
Crepe Batter:
- 1 ripe plantain
- 2 eggs
- 1 Tablespoon water
- 1 teaspoon tapioca flour
- Pinch of salt
- Coconut oil for oiling the pan
Chorizo and Sweet Potato Filling:
- ½ pound ground chorizo sausage
- ½ onion, diced
- 1 red bell pepper, diced
- 1 small sweet potato, peeled and diced
- Black pepper to taste
- ¼ cup chopped coriander for garnish
- ¼ cup ricotta cheese for garnish (optional)
Method:
Filling:
- Place all filling ingredients (except the garnishes) in a frying pan. Sauté until sausage is cooked through and sweet potatoes are tender.
Crepes:
- Peel plantain and add all crepe ingredients to a blender. Blend until smooth.
- Over medium low heat, heat up a frying pan or crepe pan with 1 tablespoon coconut oil.
- Once pan and oil are hot, pour ¼ cup batter into pan and immediately swirl pan to distribute batter into a thin circle.
- Cook about 3-4 minutes until top looks dry.It isvery important to be patient. If it doesn’t look dry, don’t try to flip it or it’ll fall apart. Just let it cook a little longer, but don’t let it burn.
- With a thin spatula, carefully flip the crepe over and let the other side cook 2-3 minutes.
- Lift onto a plate to cool and repeat for rest of crepes.
- Assemble crepes by placing a spoonful of filling in the center of each crepe and rolling up both sides.
- Top with additional filling, and garnishes.
Both crepe recipes and the fillings can be prepared the day ahead, cooled, and kept in a sealed container in the fridge until ready to serve.You can also freeze the crepes by layering parchment paper between them in a freezer-proof container.
You’ll Also Enjoy:
- Southwestern Breakfast Frittata Recipe
- Plantain Protein Pancake Recipe
- On-the-Go Mason Jar Meals for Busy Athletes
- New on Breaking Muscle UK Today
Photo 1 courtesy ofShutterstock.
Photos 2 and 3 courtesy of Kari Lund.
