Crepes

Preparation time: 10 minutes
Cook time: 40 minutes

Ingredients
(for 16 servings)

2 eggs
2 cups of milk
1 cup white all purpose flour
1 cup whole wheat all purpose flour
1 tbsp vegetable oil
pinch of salt
1½ cups of water

Preparation

Whisk eggs and oil. Slowly add milk, while whisking. Add flour, ¼ cup at a time while continuing to whisk. Add salt. Whisk until there are no lumps.

Heat 9” non-stick pan over medium-high heat. With a ladle, pour about 1/3 of a cup of batter into the pan, swirling to coat. Cook until the batter starts to bubble and the edges are turning golden brown and separating from the pan, about 2 minutes. Flip the crepe, cook for another 30-45 seconds. Transfer to plate.

Why is this recipe nutritious?

Nutrition Facts
Per 1 crepe (1/16 of the recipe)
Amount		% Daily Value
Calories 86
Fat 2 g		4%
Saturated 0.7 g		4%
+ Trans 0 g
Cholesterol 29 mg
Sodium 59 mg		2%
Carbohydrate 13 g		4%
Fibre 1 g		4%
Sugars 2 g
Protein 4 g
Vitamin A	3%	Vitamin C	0%
Calcium	4%	Iron	3%

A serving is usually 2 crepes.
This recipe is low in fat and sodium, and is a good source of protein, fiber, all of B vitamins, calcium, magnesium and zinc.

This recipe contains 3g (9% of your daily needs) of fiber per serving, mostly from flour. Soluble fiber found in beans helps lower blood cholesterol levels and helps control blood sugar levels. Soluble fiber can also be found in oats, barley, and lentil. Most Canadians do not get enough fiber in their diet, so this recipe is a really good way to start. Men and women need 25-35g fiber every day.

This recipe is high in vitamin B12, mostly from milk and eggs. It contains 0.44 μg (18%) of vitamin B12. Vitamin B12 is involved in the building of DNA, in making of red blood cells and in maintaining nerve cells. It can be found in meat, dairy products such as milk. yogurt and cheese, eggs, kidneys, liver and fish. Recommended daily intake is 2.4 μg for males and females (19-50 years of age).

Nutrition Tip

Crepes are versatile and can be filled with almost anything.
Ideas for savory crepes:

• Feta cheese and chopped spinach
• Deli meats (ham, turkey breast, chicken breast, prosciutto)
• Cheese slices
• Sauteed mushrooms
• Roasted red pepper spread and feta cheese
• Any combination of the above

Ides for sweet crepes:

• Nutella
• Jam and a squeeze of lemon juice
• Sugar and cinnamon
• Nutella and graham crumbs
• Fruit puree
• Fresh fruit, chopped
• Ice cream
• Cottage cheese and peaches
• Any combination of the above

Have fun and let your imagination and taste buds guide you!

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CONTACT INFORMATION

Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2

Tel: (647) 533-5511
Email: nutritioncheck@live.ca