I played in the kitchen this morning. I love when I can do that!
This morning, I made crepes. Yum. I am calling these "Buckwheat Crepes" because they have buckwheat flour in them…but really they are made with a mixture of gluten-free flours. For the wheat tolerant: Simply use whole wheat pastry flour or your favorite flour in the recipe.
I decided to fill the crepes with my beloved Chobani lemon Greek yogurt. (Just a tablespoon or two. So yum.)
Chobani is fairly low in lactose, about 3 to 4 grams of lactose in the fruit in the bottom varieties, and 4 to 5 grams in the plain for 6 ounces. Many individuals with lactose intolerance can tolerate up to 4 grams but certainly not everyone can. So FODMAPers, since Greek yogurt has less lactose than conventionally prepared yogurt, you may find you have tolerance to small amounts.
I topped the crepes with berries mixed with a pinch of brown sugar and a dash of cinnamon, but certainly you could get fancier and add some fresh basil, mint or ginger.
I made the crepes with a FODMAP friendly flour blend I created when I made homemade graham crackers. Homemade grahams are really fun to make — one of my favorite recipes on my blog.
I blended the crepe ingredients in my infamous Ninja blender. Just toss in all the ingredients and blend away. How easy is that?
Growing up, my mother really got into crepe making. So much so, that really we were inundated with crepes. It's funny when you can think back to when your mom goes on a cooking spree with one thing. I asked my kids today what they think I make all the time. The answer: Chicken! Ha!
Let your taste buds take a trip to Paris and make these very easy crepes.
Buckwheat Crepes and Berry Bruschetta (FODMAP-friendly and Wheat Version)
Recipe by Kate Scarlata, RD, LDN
½ cup FODMAP-friendly flour blend, all-purpose flour, whole wheat pastry flour, or buckwheat flour — or a mixture of them
2 tsp. granulated sugar
3/4 cup lactose-free milk
1½ Tbsp. melted butter
1 tsp. vanilla extract or paste
½ cup strawberries and blueberries (I used frozen berries that I had defrosted)
Pinch of brown sugar
Dash of cinnamon
1 to 2 Tbsp. Chobani vanilla or lemon yogurt
Optional: Fresh mint or basil
Optional: confectioner's sugar
- Place crepe ingredients in blender. Blend for about 1 to 2 minutes.
- Let sit for about 15 minutes and then start cooking!
- Make berry mixture by simply mixing berries with brown sugar and cinnamon. You could add some fresh mint or basil if feeling especially creative.
- Cook the crepes by adding a drizzle of oil in a medium-size nonstick skillet. Heat over medium heat.
- Add about 1/4 cup to 1/2 cup of crepe mixture to pan, and move pan so that it evenly fits into the bottom. It should be a very thin layer.
- Cook for about 1 minute and then very carefully turn.
- Put a little yogurt on the inside of crepe, fold over, top with berries and perhaps a sprinkle of confectioner's sugar.