Tuesday, May 26, 2015

Paleo Coconut Crepes with Seasonal Berries





Berry season has arrived in our neighborhood with a profusion of gorgeous strawberries and dark-as-night blackberries. I wait in anticipation every year for local berries to appear at our market stands. These are the real deal -- bright, sassy and full of flavor. Not those tasteless varieties that have traveled, say, thousands of miles and were most likely picked unripe.

Low in calories yet high in fiber, vitamins and minerals, berries are one of the best foods you can eat in terms of nutritional value. Bursting with phytochemicals and flavonoids, berries help prevent certain forms of cancer, protect eye health and slow the aging process. Many are low-glycemic to boot, adding another sweet benefit. And berries just happen to be a terrific complement for crepes.

A quest for a 100% grain and gluten-free crepe lead me to coconut flour. An excellent source of fiber, protein and healthy fats, it's a wholesome winner for baked goods. But due to such high levels of fiber, coconut flour cannot be substituted for wheat or grain flours in a 1:1 ratio -- it's much too absorbent. The rule of thumb is to use plenty of eggs, approximately 6 for every cup of coconut flour, in addition to one cup of liquid. However, the recipe included here utilizes smaller ratios so this doesn't turn into a crepe making marathon.

Wishing everyone a bountiful summer filled with all good things.

Paleo Coconut Crepes with Berries

*As always, choose organic and locally grown ingredients for ultimate flavor, nutrition and health.

Yield: 6 crepes
Serves: 2

Ingredients

2 pastured eggs

2 tbsp extra-virgin coconut oil, melted

6 tbsp full fat tinned coconut milk at room temperature

1/4 tsp Himalayan or Celtic fine sea salt

2 tbsp coconut flour

Extra coconut oil for pan

3 cups fresh berries of choice, sliced if needed

1 1/2 cups plain coconut or almond yogurt, sweetened to taste with stevia

3 tbsp grated orange zest

Method

In a small bowl, whisk together eggs, oil, milk and salt. Add flour and stir until smooth.

Over medium heat, melt 1/2 tablespoon coconut oil in a 6-inch cast iron skillet or crepe pan. Pour 1/4 cup batter into skillet and swirl quickly to cover the entire bottom surface. Cook for about one minute until the bottom of the crepe is golden brown. Flip carefully with a wide spatula and cook the other side. Transfer to a plate and cool slightly. Repeat with remaining batter.

When ready to serve, spread 1/4 cup yogurt down the center of each crepe and roll gently. Top with 1/2 cup berries and a pinch of orange zest. Pair with a sparkling fruit spritzer and savor with those you hold dear -- preferably outdoors with a spectacular view.

"They have a golden hue and are tempting to eat. Thin and transparent like muslin, their edges are trimmed to resemble fine lace. They are so light that after a good dinner, a man from Agen is still willing to sample three or four dozen of them! Crêpes form an integral part of every family celebration. Served with white wine, they take pride of place on all joyful occasions."

                                            -Anatole France, (Jacques Anatole Francois Thibault) French novelist



4 comments:

  1. Sounds delish. Can't wait to try. Gonna also try with almond flour. Have lots of that on hand from my left over almond pulp from making almond milk. Love your site. Keep up with the great articles.

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  2. Hi Rebecca - I know from firsthand experience how almond pump can begin to take over the refrigerator if one is making fresh almond milk. It's always nice to have inspiration for using it. Let me know how the almond flour works out for you in this recipe - sounds like a great idea!

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  3. I was wondering how long can they stay in the fridge after you make them?

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  4. I personally would use the crepes quickly and not refrigerate, but you can give it a try and see if they remain flexible enough to use. Coconut flour can become a bit temperamental if left to sit too long - it tends to dry out. If you do refrigerate or freeze, the crepes will need to be gently warmed before using. I would guess a max of three days in the fridge, a few weeks in the freezer.

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