Buckwheat Crêpes with feijoas
Buckwheat is the BEST. You may know that it is gluten-free, but did you know that is not a grain, but actually a seed and related to rhubarb? I consider it a super food; it is high in protein, containing all the essential amino acids, it also contains two flavonoids, rutin, and quercetin, which act as powerful antioxidants…AND it is a great source of riboflavin, niacin, copper, magnesium, phosphorus, zinc, and manganese. Did I mention it makes lovely, tender, crispy-edged crêpes?
Here in New Zealand Aotearoa, feijoa season is in full swing. If you haven’t yet tried one of these beauties, you are missing out. Feijoas are a great source of dietary fibre, vitamin C, and contain potassium, B vitamins, antioxidants and folate - which can support cognitive function, cardiac health and of course, digestion! Feijoas are a good fruit source for diabetics (and the rest of us) because they are less likely to spike blood sugar levels than some other fruits.
I don’t really need any excuse to eat feijoas, but having bagfuls given to me from friends that can’t seem to keep up with their harvest provides a great excuse to make crêpes…one of my all-time fave breakfast foods.
If you’re new to making crêpes, it can take a little finesse, but practice makes perfect, and, of course, sacrificing the first one to the pancake gods always helps….they all come out better after that first one!
These crêpes are perfectly yummy simply served with butter and honey. Better yet, add some yogurt and fresh fruit, or, for a nice savory option I like to saute leek with garlic, mushrooms and dill, mix in a little yogurt, salt and black pepper and fill the crêpes with the mixture. This makes about 10 crepes, perfect for two.
Buckwheat Crêpes
3/4 cup Buckwheat Flour
1/2 tsp Sea Salt
1 tbsp Raw Honey (or maple syrup)
2 tbsps Butter (melted, plus more for cooking crepes and topping)
2 Eggs (room temperature)
1 1/4 cups Unsweetened Almond Milk (room temperature)
6-8 ripe feijoas (or 4 kiwis or 1 pear)
DIRECTIONS:
Melt the butter in the skillet you'll use for the crepes.
In a bowl, whisk the flour and salt, add the eggs and honey and whisk until lump free, then whisk in the melted butter, then 1 cup of milk. The batter should be thin, like the consistency of heavy cream. Add more milk if needed. The batter keeps well overnight in the fridge, and improves if let to sit up to an hour at room temp before using.
Warm the skillet to medium-medium high heat. Melt a small dollop of butter before each crêpe, just enough to thinly spread over the surface of the pan. Add 1/4 cup or less to the pan, swirling so that the batter thinly covers the surface. You will know at this point if the batter is too thick; the batter should just barely cover the surface.
Let the crêpe cook for about a minute or less - just until golden brown, then flip it and cook for about half that time. If the crêpes are cooking faster than that or getting too dark, turn the heat down. If the heat is too high you will end up with crispy crêpes, you want them to be tender and just golden on each side.
You can either serve them as you cook, or stack in a warm oven to serve all at once. Drizzle with honey or maple syrup and serve with feijoas or other fresh fruit, yogurt, sliced almonds or whatever you like.
Yours in health,
Camille Hoffman
Naturopath, Nutritionist & Medical Herbalist