Category Archives: Crepes

Curried Tahini Banana Crepes, GF


What? You actually came to read about this? Were you grossed out or intrigued? Well either way I’m here to tell you these were DELICIOUS! What an awesome way to start my morning with a lovely sweet and warm comforting plate of gluten free crepes. The flavors of the tahini go perfect with the banana and the curry was a great way to wake up my taste buds (did I mention it wasn’t even 6am yet?) As long as your curry powder isn’t crazy spicy this will totally work. I used the one that I made from scratch but store bought ones will work perfect because they are very mild.

These are totally flour free and is a base of 1 egg, some flax and baking powder. Talk about a super healthy way to start your morning so that drizzle of agave or honey is not such a big deal ūüėČ

I encourage you to try these to mix it up and even if your not a huge curry fan, a sweeter version may turn you onto it. If your crazy and really don’t care for it, sub in chai spice or just some cinnamon.

1 egg
1 tbsp flax seed
almond milk, start with 3 tbsp
1 tsp baking powder
1 tsp curry powder (I use 1 heaping tbsp ūüôā )
1/2 ripe banana
1 tbsp tahini

1 tsp vanilla extract

dehydrated banana (oh yes I did finally get a dehydrator, lots to come with that)
1 tsp coconut oil
honey or agave for drizzling

-Mash your banana in a bowl. Add egg and vanilla extract and ¬†scramble together to thin out banana even more. Add flax and almond milk to create pancake/crepe consistency. Add curry powder, baking powder and tahini and stir well. You don’t want the batter too thin or too thick.
-Heat 1 tsp coconut oil or just spray frying pan and pour 1/3 batter into the pan. Roll the pan around quickly to dispense batter evenly. Cook around 1 minute and flip and cook about 30 seconds. Crepes are finicky so just look for the edges to start to lift and little bubbles in the middle which are good signs it is ready to be flipped.
-Top with dehydrated banana slices, agave even some walnuts wouldn’t hurt. Get creative!



Gluten Free Pumpkin Crepes

Good Morning!! ¬†Today I am taking a break from the 1 minute muffin and giving myself another day to think up the next one or two I haven’t decided yet ;). ¬†In the mean time I think you can suffice with these amazing and easy

Gluten Free Pumpkin Crepes with Cookie Crack Crumble ūüôā
Although spring has technically arrived, my taste buds have taken a ride to the past. ¬†That is, all I can think about lately is pumpkin. ¬†I know, bare with me but I have been wanting to try a pumpkin crepe/pancake recipe for awhile now and since I had an open can in the fridge waiting for a destination I had to go for it. ¬†I like the idea of starting my day with pumpkin because it is soo healthy, low carb and high fiber (how I like to start most breakfasts). ¬†Plus I wanted to have it with my I can’t stop eating you Granola.

Then I thought well it just needs one more thing, so I made a single serving of Walnut Butter with a dash of maple syrup, but I wasn’t wowed. ¬†Don’t get me wrong I loveeee walnuts, especially toasted but I just haven’t jumped on the walnut butter train yet. ¬†So then I remember I have these bad boys. ¬†My Mocha Cookie Dough Bites. ¬†Yes, these crumbled on top of some cinnaminny pumpkin pancakes and some nutty granola= perfection. ¬†If these aren’t tickling your fancy, how about stuffing your pumpkin crepes with some pumpkin mousse? ¬†Um so I may have made the mousse and eaten it after, so what? ¬†I had to make sure it was good- yeah the whole thing ūüėČ

This is another breakfast that is quick, feels like your sabotaging your diet when you are really revving your metabolism. That’s because these are PACKED with protein, fiber and are low carb! Woohoo!

I cheating the system!


2 eggs

3 heaping tbsp pumpkin puree

1 tsp baking powder

2 tbsp flax seed

*optional 1/2 tbsp coconut flour

1 tsp vanilla extract

1/8 – 1/4 cup almond milk

cinnamon, ginger and nutmeg to taste (or pumpkin pie spice)


Lightly scramble eggs in small bowl.  Add pumpkin and vanilla extract.  Add flax, coconut flour if using and baking powder, mix well.  Add milk, less will give you a pancake consistency, and more will give you a crepe consistency.

Heat a crepe/frying pan to medium-high heat.  Use spray, butter or oil if not a non-stick.  Drop 1/5 batter into pan and roll around if making crepe.  Wait till you see bubbles and the edges start to turn up then flip.  Made about 5 crepes using coconut flour.

Top with some granola, cookie dough bites, sugar free syrup or pumpkin mousse!

Pumpkin Mousse:

1/4 cup pumpkin

2 tbsp hardened canned coconut milk

3 tsp sugar free maple syrup

dash of cinnamon

-Mix everything, stuff into crepes or shovel into mouth ūüėČ

Calories with Toppings (2 crumbled cookie dough bites)


carbs 28g (fiber causes half to be “net carbs”)

fat 18g (10g from the eggs,–this is all healthy fat and eating cholesterol does¬†not¬†raise your cholesterol)

protein 22g

fiber 12g

Healthy Sweet & Spicy Breakfast “Eggroll”

Lately I have been having a lot of sweet breakfasts and I wanted to try to switch to more savory ones to try to lessen my intake of sugar.  This breakfast is a good transition because it has a bit of both plus lots of vegetables and protein, perfect way to start the day.  This is very easy to prepare and you can use your favorite selection of vegetables.

Recently, baby bok choy has become one of my favorite new super foods. ¬†Did you know 1 cup has only 15 calories with 2g protein plus omega 3’s and 6’s? ¬†It is also packed with Calcium, vitamin A, C & K! ¬†How have we not met sooner my love?? ¬†Especially for those who aren’t¬†green vegetable people , this is not bitter at all and only needs a little bit of flavor. ¬†I also had some pretty red bell peppers, mushrooms & my favorite addition to freshening up Asian flavors, some orange zest.

Oh and I am not afraid of some garlic or onions-ever, especially at 9 in the morning ūüėČ

I was so pleased with how this turned out.  Savory, zesty with a tad of spice and sweetness- a delightful way to start the day.  Oh and this healthy eggroll clocks in at 300 calories, booya!


2 eggs

1 tsp baking powder

2 tbsp sweet thai chili sauce

1/4 cup spanish onion

1 garlic clove

1/2 red bell pepper

1/4 cup mushrooms

1/2 tbsp orange zest

1-2 tbsp fresh squeezed orange juice

1/2 tbsp sesame oil

1 tbsp rice wine vinegar

1 bunch baby bok choy

1-2 scallions diced, green parts only


-First prep and wash everything by rinsing your bok choy, light scrub on orange, wipe your mushrooms.  Slice and chop everything, onions, red bell pepper, (I like fine dice for them) mushrooms, garlic clove, and scallions.

-Heat medium sized saute pan with spray if non-stick and toss onions in.  Saute 2-3 mins and add red bell pepper.  Once they begin to soften slightly add your mushrooms.  Saute 2 minutes and add garlic and rice wine vinegar.  Throw in orange zest, orange juice and sesame oil.  Add your baby bok choy and saute till wilted.  Throw on a plate and cover to keep warm.

– To make eggroll scramble 2 eggs with 1 tsp baking powder and 2 tbsp sweet thai chili sauce (mine is homemade and is spicy, if yours is store bought you might need to add cayenne or other spice) till well combined.

-Heat crepe pan or non-stick pan and make your “egg crepe” by dropping half the batter, or 1/3 if you want a truer “eggroll” size and roll around to make a even circle.The batter is very thin and delicate so be careful when flipping. ¬†Check out those red hot pepper flakes, ooo baby that will wake you up in the morning! ūüôā

-Finish cooking the rest and assemble. ¬†You can top with a drizzle more sweet thai chili sauce but I didn’t think it needed it.

This is very breakfast friendly since it cooks fast, is filling and satisfies every taste bud!

(I made 1 eggroll size and 1 crepe size because I was impatient ūüôā )

Calories 295

24g carbs

17g fat (10g from eggs, 7g from sesame oil)

17g protein

Cinnamon Apple Crepes with Maple Almond Crumble

One of the biggest missed daily nutrients is fiber.  It is so essential to maintaining a healthy weight and balancing blood sugar.  It is what makes you feel full, can also lower cholesterol and help prevent colon cancer.  Something I sometimes see on nutritional labels is that there are 2 different types of fiber, soluble and insoluble.

For those like me that had no idea what this means, soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barely, some vegetables, and psylluim.

Insoluble fiber increases the movement of material through your digestive tract and increases your stool bulk. Sources of insoluble fiber are whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.

Typically, the RDA of fiber needed for women is around 25-30 grams and men is 30-40 grams, but this all depends on your source.  This recipe will put you on the right track with a whopping 13.5 grams of fiber with a mix from both soluble and insoluble.  Not to mention it is super healthy but still feels super indulgent and of course fast to prepare since it is breakfast after all.  Something to remember when eating high fiber foods is to drink LOTS of water, otherwise it can backfire on you and possibly cause constipation.

So this morning when trying to decide what to have for breakfast I remembered I wanted to try this recipe¬†but put my own spin on them incorporating apple. ¬†I LOVED how this turned out and will¬†definitely¬†be a go to for when I want some apple crumble. ¬†The secret ingredient here is some roasted almonds to make the topping which I may create an entire jar of- I’m in trouble ūüėČ

This recipe seems long and wordy but it is so easy and only takes 15 minutes max!

Crepe Ingredients:

2 eggwhites

2 tbsp flax seed

3 tbsp almond milk

1 tbsp coconut flour (for me it is too eggy without some flour)

.5 tsp baking powder

.5 tsp cinnamon


-Whisk everything together really well.  Heat crepe pan or non-stick frying pan with spray on med-high heat and pour 1/3 batter into pan. Quickly roll the pan around to cover the bottom, cook for roughly 1 minute till edges start to curl and flip.  Cook 30 seconds to 1 minute more.  Finish with rest of batter.

Maple Almond Crumble Ingredients:

1/8 cup roasted almonds

1/8 cup maple syrup (I like sugar free)

1 tbsp rolled oats


Put almonds in magic bullet or blender and grind to crumble or almond meal consistency.  Add maple syrup- less if you want more of a crumble. Lastly add oats.  To make super crumbly, toast the oats before hand and combine only the almonds and the oats.

This is AMAZING- sweet and salty aka my favorite!

Ingredients in Apple Filling:

1/2 diced Organic Apple (I love fuji)

2-3 tbsp rolled oats

1 tsp cinnamon

.5-1 tbsp butter (I use smart balance)

*optional- 1 tsp coconut sugar


-Melt the butter and add everything.  Once the butter evaporates add a little water to cook down your apples unless you like them more firm.  You could always just microwave everything in a coffee cup, I would do 30 seconds at a time.

*Note- This recipe made 3 but the first I did without coconut flour as according to the recipe and it was too thin for my liking so when made according to my directions it will actually make 3 crepes, of course this will depend if you are using a very large pan…etc.

Calories: 370

Carbs 44 grams

Protein 17 grams

Fat 18 grams-healthy MUFA’s and PUFA’s

Fiber 13.5 grams

Gluten Free Red Thai Curry Crepes with Roasted Mango Salsa

I am not one who likes to start their morning with “cereal” or some lack luster oatmeal. ¬†Not that I don’t love cereal (although GF now) there was a time when that was all I would eat. ¬†But now I crave something more interesting in flavor and of course some protein which a lot of cereals often lack and make up for in sugar. ¬†I came up with this breakfast when I got into “flour-less” crepes and decided a little spice might be a nice way to start the day. ¬†Although this recipe is slightly on the sweeter side it has just even kick to wake you and your taste buds up in the morning while making your belly very happy too ūüôā

Crepe on the left doesn’t have any coconut flour which has a more eggy taste and is paper thin.

This recipe uses my Red Thai Curry Paste and Cara’s Roasted Mango Salsa but get as creative as you want with this! ¬†It also cooks really fast so it is super easy on a busy morning. ¬†I made these literally 10 minutes before I had to leave for work to have later that night as a lighter meal but still substantial in nutrients. ¬†It also keeps fairly well and you can make these the night before and bring with you to work if you have a tornado type morning ahead. ¬†This is very high in protein and very low in carbs so it is a great way to help balance your blood sugar. ¬†You also have all the nutrients in eggs like choline which boost brain health and it must be supplied by the diet. ¬†Eggs are also GOOD for your¬†cholesterol¬†despite what previous research has said and it can help improve the good HDL. ¬†Mango’s help supply you with your daily vitamin C needs and they also are high in zinc which helps boost your immune system. ¬†Talk about starting your morning right!


2 eggs

2 tbsp canned coconut milk

1 tbsp coconut flour

1 tsp baking powder

1 tsp (I do more around 1 tbsp) red thai curry paste


Whisk everything really well. ¬†Heat frying pan or crepe pan to medium heat and grease well if needed. ¬†Test the heat by dropping 1 tbsp batter into the pan and make sure it starts to sizzle but doesn’t burn or fry. ¬†Once the temperature is right take a small¬†ladle¬†full or just pour roughly 1/4 cup batter into pan and swirl around to coat.

*Crepes cook quickly so watch the pan and be ready to flip once you start to see bubbles and the edges start to curl upwards. This should only take around 1-2 minutes MAX.  Once flipped it only needs roughly 30 seconds.

Crepes are not easy to cook the first few times so don’t give up if you don’t get it right away. The first morning I tried to make traditional crepes I had a mental breakdown, although I was also making bacon, banana nut french toast and whip cream- may have been slightly over-ambitious hehe ūüôā

Go to Cara’s website for the roasted mango salsa or try your own fruit/veg blend.

Lay the crepes out and make a line down the center as seen above, roll and top with some sweet chili sauce to make them¬†irresistibly¬†good. ¬†Some coconut flakes don’t hurt either ūüėČOoops where did half of that one go ūüėČ

Calories in crepe recipe

Kcal 205

carbs 5 grams

protein 15 grams

fat 15 grams (healthy fat from egg and coconut milk)

fiber 5 grams

Rough Caloric estimate on Mango Salsa around 50 calories per 1/2 cup from carbs.

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