Whole-wheat Crêpes

Whole-wheat Crêpes Recipe - Vegan Food

Preparation time: 10 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegan diet

Introduction

Whole-wheat crêpes are a delicious and healthy alternative to traditional crêpes. Made with whole pastry flour and soya milk, these crêpes are perfect for those looking to add more fiber and nutrients to their diet.

History

Crêpes have been a popular dish in French cuisine for centuries. Traditionally made with white flour, eggs, and milk, crêpes are a versatile dish that can be filled with sweet or savory ingredients. This whole-wheat crêpe recipe puts a healthy twist on the classic dish, making it suitable for those with dietary restrictions or preferences.

Ingredients

1.5 cups of whole wheat pastry flour
1.5 cups of soya milk
0.5 tsp of baking powder
0.5 tsp of baking soda
0.25 tsp of salt
2 tbsp of canola oil

How to prepare

To prepare this recipe, it is important to use either a non-stick pan or a well-seasoned pan with a little oil.
Heat the pan evenly over medium heat until a drop of water evaporates quickly.
In a mixing bowl, combine all the ingredients.
Gradually add more soy milk to the batter, testing the thickness as you go along. This may require up to another cup of soy milk. Adjust according to your preference.
Keep in mind that the first crêpe may not turn out perfectly. Don't be discouraged and continue cooking.
Pour 0.5 - 0.75 cups of batter into the pan, swirling it quickly to cover the bottom.
Cook until small holes form on the surface and the top appears dry.
Gently loosen the edges and flip the crêpe, cooking for a little longer on the other side.
The crêpe should have a golden-brown color on both sides and be thoroughly cooked.
As you cook, stack the crêpes on a tea towel.
These crêpes can be stored and reheated.
Unlike non-vegan crêpe batter, this batter does not keep well and should be used immediately.

Variations

Add a teaspoon of cinnamon or vanilla extract to the batter for extra flavor.
Fill the crêpes with savory ingredients like sautéed vegetables, tofu, or vegan cheese for a delicious lunch or dinner option.

Cooking Tips & Tricks

Use a non-stick pan or a well-seasoned pan with a little oil to prevent the crêpes from sticking.

- Gradually add more soy milk to the batter to achieve the desired thickness.

- The first crêpe may not turn out perfectly, but don't be discouraged - practice makes perfect!

- Stack the cooked crêpes on a tea towel to keep them warm while you finish cooking.

Serving Suggestions

Serve these whole-wheat crêpes with fresh fruit, yogurt, or a drizzle of maple syrup for a delicious and nutritious breakfast or snack.

Cooking Techniques

Use a non-stick pan or a well-seasoned pan with a little oil to prevent the crêpes from sticking.

- Swirl the batter quickly in the pan to cover the bottom evenly.

- Cook the crêpes until small holes form on the surface and the top appears dry before flipping.

Ingredient Substitutions

You can use almond milk or oat milk instead of soy milk in this recipe.

- If you don't have whole pastry flour, you can use all-purpose flour or a gluten-free flour blend.

Make Ahead Tips

You can make the batter for these crêpes ahead of time and store it in the refrigerator for up to 24 hours.

- Cooked crêpes can be stored in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Stack the cooked crêpes on a plate and top with fresh fruit, a dollop of yogurt, or a sprinkle of powdered sugar for a beautiful presentation. - Roll the crêpes and serve them on a platter with a variety of fillings for a fun and interactive meal.

Pairing Recommendations

Serve these whole-wheat crêpes with a side of fresh fruit salad and a cup of hot tea or coffee for a delicious and satisfying breakfast.

- Pair these crêpes with a side of mixed greens and a glass of white wine for a light and elegant lunch or dinner option.

Storage and Reheating Instructions

Cooked crêpes can be stored in an airtight container in the refrigerator for up to 3 days.

- To reheat, place the crêpes in a warm oven or microwave for a few seconds until heated through.

Nutrition Information

Calories per serving

Each serving of whole-wheat crêpes contains approximately 200 calories. This makes them a relatively low-calorie option for a delicious breakfast or snack.

Carbohydrates

Each serving of whole-wheat crêpes contains approximately 30 grams of carbohydrates. Carbohydrates are an important source of energy for the body and can help fuel your day.

Fats

Each serving of whole-wheat crêpes contains approximately 5 grams of fat. Fat is essential for absorbing certain vitamins and minerals, as well as providing energy for the body.

Proteins

Each serving of whole-wheat crêpes contains approximately 5 grams of protein. Protein is important for building and repairing tissues in the body, as well as supporting a healthy immune system.

Vitamins and minerals

Whole-wheat flour is a good source of vitamins and minerals, including iron, magnesium, and B vitamins. These nutrients are essential for overall health and well-being.

Alergens

This recipe contains soy milk, which may be an allergen for some individuals. Be sure to check for any allergies before preparing this dish.

Summary

Summary

Whole-wheat crêpes are a nutritious and delicious option for those looking to add more fiber and nutrients to their diet. With a good balance of carbohydrates, fats, and proteins, these crêpes are a satisfying and healthy choice for any meal. Enjoy them with your favorite fillings and toppings for a delicious and wholesome treat.

How did I get this recipe?

The memory of finding this recipe for the first time is a special one. It was during my travels in France, many years ago, that I stumbled upon a quaint little café in the heart of Paris. I had always been intrigued by French cuisine and was eager to try something new. As I perused the menu, my eyes landed on a dish called "Whole-wheat Crêpes".

I had never heard of crêpes made with whole-wheat flour before, and I was immediately intrigued. The idea of a healthier alternative to the traditional white flour crêpes was appealing to me. I decided to order it and see what all the fuss was about.

When the crêpes arrived at my table, I was taken aback by their delicate appearance. They were thin and light, with a slightly nutty flavor from the whole-wheat flour. The filling inside was a delicious combination of fresh fruits and a dollop of cream. With the first bite, I was hooked. The texture was perfect, and the taste was unlike anything I had ever experienced before.

I knew right then and there that I had to learn how to make these whole-wheat crêpes myself. I asked the waiter if the chef would be willing to share the recipe with me, and to my surprise, he agreed. I spent the rest of my time in Paris learning the secrets of making the perfect whole-wheat crêpes from the talented chef.

The key, he told me, was in the batter. It had to be thin enough to spread easily in the pan, but not too thin that it would tear. The whole-wheat flour added a depth of flavor that white flour simply couldn't replicate. And the filling, he said, was just as important. Fresh fruits, a touch of sweetness, and a hint of cream were all it took to elevate these crêpes to a whole new level.

After returning home from my trip, I immediately set to work recreating the whole-wheat crêpes in my own kitchen. It took a few tries to get the batter just right, but once I did, it was like I was transported back to that little café in Paris with every bite.

Over the years, I have continued to refine the recipe, adding my own little touches here and there. Sometimes I'll swap out the fruits for whatever is in season, or add a sprinkle of cinnamon for a warm, comforting flavor. But no matter how I choose to make them, the memory of that first taste of whole-wheat crêpes will always hold a special place in my heart.

Now, whenever I make these crêpes for my family and friends, I always share the story of how I came to learn the recipe. It's a reminder that good food is not just about the ingredients, but about the love and passion that goes into creating it. And for me, there is no greater joy than sharing that love with the ones I care about most.