Berry-licious Crepes - Au Naturale!

​The great thing about crepes is that they make you feel extra fancy (like a Lord or Countess in Downton Abbey), but they're actually quite simple to make - even for a "downstairs" kind of life!  ;-)

Crepes are also a perfect way to incorporate more berries into your diet.
Berries are nature's perfect little package for big nutrition! (Good things come in small packages, after all!)  
​

​The Health Benefits of Berries

1.  Berries are full of phytonutrients, which are the healing, beneficial substances found in plants known to promote heath and protect against disease.   Phytonutrients come from the richly colored pigments, flavors, fiber, enzymes, and vitamin-like compounds in fruits and vegetables. Some of the healthiest pigments are chlorophyll, carotenes, and flavonoids.  The greater the variety and the deeper the color of the plant foods you eat, the higher the concentration of phytonutrients and their power to prevent inflammation and promote health.

2.  Berries are rich in antioxidants.  These prevent free-radical damage in the body, which can thereby prevent accelerating aging and disease. Antioxidants tend to be in highly colored fruits and vegetables - squashes, dark leafy greens, red and yellow peppers, and blue and red berries. Vitamins A, C, E and the minerals zinc and selenium are antioxidants.  The pigments in berries also contain antioxidants.  (Read more about antioxidants.)

​Some berry-good highlights:

Blueberries:  These are an exceptionally great source of antioxidants!  This is mainly due to the flavonoids called anthocyanidins, which are the compounds that make up the blue, purple, and red pigments.  Researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease.  Blueberries are also used medically to improve vision and protect against macular degeneration, cataracts, and glaucoma.  Blueberries also promote urinary health, because they contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections.

Strawberries:  These are the most popular berry fruit in the world and there are more than 600 varieties.  They are an excellent source of vitamins C and K and flavonoids.  Their unique flavonoid content make them a valuable protector against inflammation, cancer, and heart disease.  The anti-inflammatory properties block a specific enzyme (COX) that is linked to inflammatory conditions such as cancer, rheumatoid arthritis, asthma, and atherosclerosis.  Strawberries also top the list of the eight foods most linked to lower rates of cancer deaths.  In a New Jersey study among elderly people, those eating the most strawberries were one-third as likely to develop cancer as those eating few or no strawberries.  

Source book: 
The Encyclopedia of Healing Foods, By Michael T. Murray

​Crepes - Au Naturale! 

Making crepes is just as easy as making pancakes!  

Makes: 6-7 crepes

Ingredients:

• 1 cup egg whites  (from a carton of organic egg whites)
• 4 Tbsp melted ghee or butter 
• 1/2 tsp baking powder
• 1/2 cup tapioca flour (where to find it)
• 2+1/2 Tbsp coconut flour  (try Tropical Traditions brand)
• 1/4 tsp Real sea salt
• 1 Tbsp vanilla (I love Rodelle vanilla extract)

Directions:

1. Preheat a 9 inch skillet over medium-low heat.  (I love my LeCreuset skillet!)
2. Add all ingredients in a bowl and beat well to combine.  A whisk works fine.  Room-temp ingredients blend the easiest.  
3. Allow a few minutes for it to thicken slightly. It will have the consistency of very thin pancake batter.  (Stir in between each crepe you make.)
4. Grease your skillet with more coconut oil or butter/ghee.
5. Pour in 1/4 cup of the batter and immediately roll it around to evenly coat the bottom of the pan. 
6. Cook for approx 1 minute on the first side.  
7. Flip and cook for just a few more seconds on the other side.
8. Enjoy with a variety of fillings (berries are best!) and use the chocolate or vanilla fillings below, plus any toppings.
9. Store any extras in an airtight container in the fridge. 

(I often make a double batch and freeze some for future meals.  That uses almost a whole carton of egg whites, too.)

Use my recipe for vanilla frosting with your Crepes!

Or, if you prefer chocolate, make my easy recipe for chocolate ganache!

Does the recipe for crepes look familiar?
​It's nearly identical to my super easy tortilla recipe, which is great for taco night, breakfast burritos, or sandwich wraps.

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