Banana Berry Crepes
by Alexa Sparkman, MA, RD, LD
Nutrition Contributor
Banana Berry Crepe
Photo by: Nicole Story
by Alexa Sparkman, MA, RD, LD with Brianne Herman, Sharde Allen, Bonnie Hudson & Bianka Guerrero UT nutrition students
You don’t have to take an exotic vacation to escape your boring breakfast routine. Try these fresh banana berry crepes packed with antioxidants, vitamins and minerals to start your day off right!
What You Need: Crepe
3/4 cup of flour ($0.25)
3/4 teaspoon salt ($0.01)
1 medium egg, 2 medium egg whites, mixed ($0.75)
3/4 cup skim milk ($0.16)
½ tablespoon canola oil ($0.02)
2 tablespoons unsalted butter ($0.12)
Fruit Filling
½ cup bananas, sliced ($0.12)
½ cup strawberries, sliced ($0.50)
½ cup blackberries ($1.42)
½ cup raspberries ($2.66)
Topping
2 tablespoons sugar-free syrup ($0.27)
How to Make it
Preheat the oven to 200 degrees.
Combine flour and salt in a medium-sized bowl. Push dry ingredients to the sides of the bowl leaving an opening in the center. Add mixed eggs, ½ cup of milk, ½ tablespoon canola oil and whisk together to remove lumps. Add the remaining 1/4 cup of milk and whisk until smooth. Let the batter sit for 10 minutes.
In a separate bowl, mix the fruit filling ingredients.
Heat a 10-inch nonstick pan over medium-high heat. Add a teaspoon of butter to coat the pan before each crepe. Slowly pour 1/3 cup of crepe batter into the center of the hot pan and tilt to evenly coat the pan with batter. After the bottom side of the crepe is lightly browned (approximately 45 seconds), it is ready to be flipped. First, shake the pan to release the crepe, then flip using a spatula. Cook the crepe for an additional 45 seconds and transfer to a holding plate in the oven. Repeat the process with the remaining batter.
Transfer each crepe to a serving plate.
Add ½ cup mixed fruit filling to the center of each crepe. Roll the crepe, drizzle sugar-free syrup over the top and garnish with berries.
Makes 4 crepes
Nutrition serving size 1 crepe
Calories: 232 cal
Carbs: 29.7 g
Fat: 9.4 g
Fiber: 3.4 g
Protein: 7.8 g
Sodium: 497.4 mgs
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Alexa Sparkman is a registered dietitian who has had a nutrition counseling business in Austin for the past 20 years and specializes in all aspects of nutrition care. She is also on the nutrition faculty at the University of Texas. For more information, contact Alexa at 257.0898 or SparkmanNutrition.com
You don’t have to take an exotic vacation to escape your boring breakfast routine. Try these fresh banana berry crepes packed with antioxidants, vitamins and minerals to start your day off right!
What You Need: Crepe
3/4 cup of flour ($0.25)
3/4 teaspoon salt ($0.01)
1 medium egg, 2 medium egg whites, mixed ($0.75)
3/4 cup skim milk ($0.16)
½ tablespoon canola oil ($0.02)
2 tablespoons unsalted butter ($0.12)
Fruit Filling
½ cup bananas, sliced ($0.12)
½ cup strawberries, sliced ($0.50)
½ cup blackberries ($1.42)
½ cup raspberries ($2.66)
Topping
2 tablespoons sugar-free syrup ($0.27)
How to Make it
Preheat the oven to 200 degrees.
Combine flour and salt in a medium-sized bowl. Push dry ingredients to the sides of the bowl leaving an opening in the center. Add mixed eggs, ½ cup of milk, ½ tablespoon canola oil and whisk together to remove lumps. Add the remaining 1/4 cup of milk and whisk until smooth. Let the batter sit for 10 minutes.
In a separate bowl, mix the fruit filling ingredients.
Heat a 10-inch nonstick pan over medium-high heat. Add a teaspoon of butter to coat the pan before each crepe. Slowly pour 1/3 cup of crepe batter into the center of the hot pan and tilt to evenly coat the pan with batter. After the bottom side of the crepe is lightly browned (approximately 45 seconds), it is ready to be flipped. First, shake the pan to release the crepe, then flip using a spatula. Cook the crepe for an additional 45 seconds and transfer to a holding plate in the oven. Repeat the process with the remaining batter.
Transfer each crepe to a serving plate.
Add ½ cup mixed fruit filling to the center of each crepe. Roll the crepe, drizzle sugar-free syrup over the top and garnish with berries.
Makes 4 crepes
Nutrition serving size 1 crepe
Calories: 232 cal
Carbs: 29.7 g
Fat: 9.4 g
Fiber: 3.4 g
Protein: 7.8 g
Sodium: 497.4 mgs
-----------------------
Alexa Sparkman is a registered dietitian who has had a nutrition counseling business in Austin for the past 20 years and specializes in all aspects of nutrition care. She is also on the nutrition faculty at the University of Texas. For more information, contact Alexa at 257.0898 or SparkmanNutrition.com
Rip Esselstyn Wants You to Eat Your Vegetables, February 2009 Issue
Eat More Green for Less Green, April 2009 Issue
2-Time Gold Medalist and Athletic Foodie: Garrett Weber-Gale, July 2009 Issue
