20 MIN
2 SERVING
PROTEIN
CARBS
CALORIES
SUGAR
cholesterol
FAT
Ingredients
Serving
banana ( ripe )
1 medium (7 to 7-7/8 long)
egg
2 medium
cinnamon
1/8 tsp
vanilla extract
1/2 tsp
tapioca flour
1 tbsp
nutmeg
5 g
salt
5 g
coconut oil ( for oiling the pan )
1 tbsp
egg yolks
2 medium
coconut milk ( full fat works best )
1/2 cup
vanilla extract ( or vanilla bean paste )
1 tsp
honey
1 tbsp
tapioca flour
1 tbsp
blueberries
1/2 cup
chopped pecans
1/2 cup
coconut milk yogurt
20 g
Instructions
Step 1 (Custard)
Add all custard ingredients to a small saucepan.
Step 2 (Custard)
Whisking constantly, heat until boiling, and let cook about 5 minutes until thickened.
Step 1 (Crepes)
Peel the banana and add all crepe ingredients to a blender and blend until smooth.
Step 2 (Crepes)
Over medium-low heat, heat up a frying pan or crepe pan with 1 tablespoon coconut oil.
Step 3 (Crepes)
Once pan and oil are hot, pour 1/4 cup batter into the pan and immediately swirl the pan to distribute batter into a thin circle.
Step 4 (Crepes)
Cook about 3-4 minutes until the 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.
Step 5 (Crepes)
With a thin spatula, carefully flip the crepe over and let the other side cook for 2-3 minutes.
Step 6 (Crepes)
Lift onto a plate to cool and repeat for the rest of the crepes.
Step 7 (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.
Step 8 (Crepes)
Top with additional custard, blueberries, pecans, and a dollop of coconut yogurt. This crepe also works great for dessert!
note: the recipe and the filling 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.
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.
The banana-based crepe is a little sweeter and therefore lends itself to a filling such as mixed fruits and nuts.
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 them 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.
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