A few years back, we somehow managed to go strawberry picking, between our frequent transcontinental travel. It was a little late in the season but we were happy picking the fruits that were left behind by the crowds who managed to get the bulk in time!! Our first fruit- picking experience was quite enjoyable, and successful because the strawberries tasted so good! We wanted to go cheery picking this year, oops sorry, cherry picking, but missed our chance. However, my bro & sis-in-law brought us a ton of cherries that we devoured in no time.
There are a ton of dishes that you can make with strawberries, but here’s a healthy sauce to go with your crêpes! The delicious Nutella is sort of irreplaceable in terms of taste, but its packed with calories and is high in fat especially saturated fat (10 g saturated fat per serving of 2 tbsp). So, try this fresh strawberry sauce for your breakfast this weekend. Imagine yourself, not in a farmer’s market serving delicious crêpes, but in a little crêperie in French countryside…. Bon Appétit! 😉
Know your nutrients: A home-made crepe is healthier that what you would order in a restaurant for brunch, as you have more control over your ingredients. Try to enjoy brunches at home rather than in a restaurant. Get your friends or family together and get everyone to help out and have fun 🙂 Serve with a side salad or grilled chicken or chicken sausage.
Whole wheat flour and the fruits provide fiber; milk and eggs provide complete protein, while strawberries add vitamin C. Since strawberries are cooked for a few minutes, some vitamin C is lost, and so I have reported 50% of the actual value for raw strawberries. As such, be careful not to overcook them. This dish is a high fiber dish with good amount of protein and some vitamin C.
Per serving of :
Crepe : 110 cals | 6 g protein | 4 g total fat | 2 g fiber
Strawberry sauce: 50 cals | 1 g fiber | 20 mg vitamin C
Filling (banana & almonds): 100 cals | 2 g protein | 2 g total fat | 3 g fiber vs Nutella (2 tbsp) 200 cals | 2 g protein | 11 g total fat | 2 g fiber
Total time: 10-15 mins
Ingredients (4 servings/ 4 crepes)
1 cup milk
1/2 cup whole wheat flour
1/2 tsp sugar
2 pinches of salt
1 tsp butter (more if you exercise regularly 😉
2 cup fresh strawberries, chopped
2 tbsp sugar, * depending on the sweetness of your strawberries
1 cup water
* My strawberries were very sour, so that is probably the max amount of sugar you would need. Another time I got a very sweet batch of strawberries and I didn’t need to add any sugar. So, it will vary from batch-batch and your preference.
3 bananas, diced
16 almonds (0.5 oz) , slivers or halved
- In a small steel pot, add the diced strawberries and water. Heat them on medium till they soften, and the sauce thickens (~2-3 mins). Add sugar 1 tsp at a time and stir well; taste and then add more. If your strawberries are sweet, you will need very little sugar. Your sauce is ready.
- Prepare the crepe batter by beating the egg lightly and adding milk. Mix well.
- Then add the flour, salt and sugar and whisk well to avoid any lumps.
- Heat a 7″ non-stick pan. Add 1/4 tsp of butter and let it melt. Swirl the pan or spread it with your spatula.
- When it is warm, pour about 1-2 ladles of batter off-center and tilt/swirl the pan to make a nice round shape. Let it cook slowly on low-medium heat. With your spatula, check to see if the first side is cooked and then turn it over. Lightly cook the second side and serve.
- Transfer the crepe to a plate. Place the diced banana in the center, pour some sauce and sprinkle the almonds. Fold the crepe & indulge!