Fall is around the corner and so is apple season – yay! Although I love summer I don’t think I could ever live in tropical climate because I would miss the changing of the seasons. As the weather cools and the leaves begin to change colour, my mind quickly turns to things like apple picking, apple and pumpkin pies and thanksgiving (my favourite holiday!) and every good and yummy thing that fall has to offer. So with fall on my mind, I tinkered around the kitchen this past weekend and whipped up a yummy batch of these healthy crepes. The recipe is absolutely delicious and kid approved. My daughters gobbled them up all weekend long as I tweaked the recipe. They love it when I’m working on perfecting this type of recipe or some dessert vs. a bean based recipe :). The cooked apples smell and taste like apple pie filling. The sweet aroma lingered in my house all weekend long. Who needs toxic candles when you can whip up a batch of this yummy recipe for breakfast?!
This is not only yummy but super healthy. The recipe is plant based, low glycemic, allergy friendly and packed with nutrients. So you can enjoy it guilt free!
Apples contain various types of phytonutrients which have been found to regulate blood sugar. They also contain a form of fibre (pectin) which has been shown to increase beneficial bacteria in the gut.
Before we dig into the recipe let’s cover some of the health benefits of crispy, juicy fall apples. At first glance the nutrient profile of apples pales in comparison to other fruits. The most abundant nutrient found in apples is vitamin C, one medium apple providing 10% of your daily requirement. They provide other nutrients as well but in very small amounts. However, don’t shrug off apples just yet because most of the studies surrounding apples and their health benefits come from the antioxidants and phytonutrients found in apples. The phytonutrients have been found to regulate blood sugar, by preventing spikes in blood sugar and reducing the absorption of glucose. The fibre in apples (pectin in particular) has also been found to improve gut health by increasing the amount of healthy bacteria found in the large intestine. The pectin increases butyrate, a short-chain fatty acid that feeds the beneficial gut bacteria and decreases the population of harmful bacteria. So an apple a day may actually keep the Dr away ;).
Lara’s tip: When purchasing apples when not in season choose organic because apples are highly sprayed. When available locally, buy local and wash really well, scrubbing with a brush for 10-15 seconds. Buying locally supports the local market and ensures a more nutrient dense product given that the nutrient content in our food diminishes after picking.
When purchasing apples I tend to choose organic because conventional apples are number four on the dirty dozen list which means they are highly sprayed. Although when they’re in season in the Toronto area, I tend to find local farms which may not be certified organic but follow better farming practices. Sometimes I prefer locally grown food even if it’s not organic vs. imported goods which may be certified as organic. Nutrients decline in food after picking, so the long travel times diminish the nutrients in our food.
This recipe calls for using whole meal spelt flour which is an ancient grain that science has yet to tamper with. It contains gluten, but is much easier to digest when compared with its cousin, conventional wheat. The recipe also uses cashew milk which you can whip up easily at home, recipe coming soon! I like to make the crepe mixture the night before and keep it in the fridge overnight. This allows the mixture to bind and provides a better result. But if you’re rushed for time, you can make it right before cooking and give it a little time to rest, about 30 minutes or so. I hope you enjoy this as much as we did this past weekend! Let me know your thoughts and your favourite crepe recipes in the comments below!
- 1 cup of whole spelt flour
- 1 tbsp coconut sugar
- ½ tsp baking powder
- 1 cup of cashew milk (or any plant based milk of choice)
- ¾ cup of boiling hot water (more water if needed)
- 1 tsp vanilla
- 2 tbsp avocado oil
- 2 medium sized apples
- ¼ tsp cinnamon
- 1 tsp coconut sugar
- water as needed
- Whisk together all dry ingredients in a wide mouthed jar. Add wet ingredients eggs and mix until fully incorporated. Cover with plastic wrap and set aside for 30 minutes (or overnight in the fridge). If the mixture is too thick, add more water 1 tbsp at a time.
- Once the mixture has rested, pour enough to coat a thin layer on the skillet or crepe pan. Once cooked (golden on the bottom) flip over and cook the other side for another minute or until golden.
- Place apple slices in a medium bowl, add coconut sugar and cinnamon, and toss everything together to coat apples. Set aside and allow the juices to release for about 20 min. Right before serving, heat the chopped apples in a skillet.To cook the apples through longer, add a bit of water, cover and allow to simmer for a few minutes until apples are tender.
- Top each crepe with cooked apples, walnuts and sprinkle with more cinnamon if you’d like.