The low-carb community landed a nice little article on the New York Times this weekend! Have you taken a look yet? According to the article, a new major study has come out to prove that people who follow a low-carb, high-fat diet have fewer cardiovascular risks and lose more weight when compared to people who follow a low-fat diet. Pretty remarkable to see this sort of praise and acknowledgement toward a diet that has in the past been deemed as “scientific heresy”! Conventional wisdom on nutrition is slowing changing, so this sort of positive awareness is definitely a step in the right direction.
In celebration of the NYT feature, I have a low-carb, high-fat, paleo-friendly recipe to share with you! These crepes have only 2.18 net carbs each. Compare that to a traditional crepe that usually has around 20 carbs before you even fill it with anything! All you need for this recipe is coconut (coconut flour, flakes, and oil), and eggs! I love recipes with eggs in them because 1 large egg contains 5-6 grams of super high-quality protein along with omega-3 fatty acids, which is good for your brain health. Eggs also contain all the essential amino acids that your body needs! So, make sure to eat your eggs and be not afraid, ye. Eating eggs also prevents me from over-consuming protein: a 4-oz chicken breast contains 26 grams of protein! Your body converts excess protein into glucose in a process called gluconeogenesis, and too much glucose promenading in your body is no bueno. A well-formulated low-carb diet is moderate protein, not high protein! So, make sure to keep an eye out on your protein levels. When in doubt, try upping your fat intake and lowering the amount of protein you’re consuming. Trade in extra chicken for an egg, and you’ll have your macronutrient ratio much more balanced.
These crepes can be a vehicle for savory or sweet applications. I have some upcoming recipes to feature filling suggestions! These are quick to make, especially after you are comfortable with the cooking process and you can live out your Iron Chef fantasies and have two pans going at the same time. You really don’t need a special crepe pan, but if you have one, know that I’m jealous! If you prefer a super paper-thin crepe, try adding 1/8 cup of water or thinned-out coconut milk until you reach the consistency you prefer. This recipe produces thin crepes that are still stuffable and won’t break in your hands.
Try this recipe out and let me know what you think! I had two of these yesterday stuffed with some pulled pork and diced grilled bell peppers. It is wonderfully filling and good for you. Enjoy!
- Add coconut flour, coconut flakes, salt, water, and eggs to blender and blend on high for 1 minute.
- Warm a 12" non-stick pan over medium heat and add 1/2 tbs of coconut oil.
- Once warm, add some batter to pan to create about a 6" in diameter crepe. Swirl the pan around to spread batter evenly and create a 8" in diameter crepe.
- Cook for 4 minutes and then use a spatula to very gently loosen the crepe from the edges of the pan. Flip very carefully so the crepe does not tear and cook for an additional 2 minutes. Note: Take pan off burner between crepes and add additional coconut oil. Removing the pan will prevent it from getting too hot.
- Remove crepe from pan and keep warm on plate or baking sheet in oven.
- Repeat with remaining batter. If batter gets too thick, add 1 tbs water at a time to thin out.
- Recipe yields (4) 8" crepes.
- Once you are comfortable with the procedure, you can save time by using two pans at once to cut the recipe time in half.
- Adjust heat settings and cooking time if necessary.
- Optional: For sweet applications, add a few drops of liquid stevia extract to the batter.
- 183.17 calories
- 14.42 g fat
- 2.18 g net carbs
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