TYPE: Breakfast, Snack, Dessert           PREP TIME: < 15 mins

Goodies Needed

• 1 cup whole wheat flour
• 1 tablespoon cooking oil (such as grapeseed)
• 1 cup water
• 2 eggs (organic)
• 1 large apple (organic)
• 1 large orange (organic)
• 1 pint strawberries (organic)
• 2 bananas (organic)
• Dried, unsweetened shredded coconut (organic)
• Raw cashews (organic)
• Agave Nectar (organic)

* Makes 4 extra large thin crepes

Bobs Red Mill 100% Stone Ground Whole Wheat Flour – 5 LB
Price: —

Let’s Do Organic Shredded, Unsweetened Coconut, 8-Ounce Packages (Pack of 12)
Price: USD 21.14

Madhava Pure Organic Raw Agave Nectar, 23-Ounce Bottles (Pack of 6)
Price: —

Preparation Steps

• Place the 2 eggs in a blender and blend just to mix
• Add in the flour, oil and water into the blender with the eggs and blend until a uniform consistency is reached
• Heat a large or extra large pan or skillet (if it is not a non-stick you may need to add some oil so the crepes don’t stick)
• Pour some of the batter onto a well heated pan and cook just a couple minutes on each side (crepes cook very fast – they should just firm up and be golden brown)
• Wash the apple, strawberries and orange
• Peel the orange and banana, core the apple and remove the stems from the strawberries
• Chop up all the fruits into small chunks (squares) and mix together in a bowl
• Once crepes are done, place generous amounts of the fruit mixture onto each crepe
• Sprinkle the tops with a generous amount of the coconut and some cashew pieces
• Drizzle the fruit-topped crepe with some agave nectar
• This makes a delicious meal that the whole family will greatly enjoy!
• I played around with the recipe to avoid milk or soy milk and these turned out great with the water (did not find any suitable substitute for eggs yet)
• For a gluten-free version, substitute wheat flour with rice or amaranth flour
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

Whole Wheat Pasta

• offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
• good source of (in descending order): manganese, fiber, tryptophan and magnesium
• helps to maintain a healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones
• enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
• for more information, visit the whole wheat detailed overview from World’s Healthiest Foods

Eggs:

• add necessary protein and vitamin B12 component easily and the much lacking nutrient choline
• good source of (in descending order): tryptophan, selenium, iodine, vitamin B2, molybdenum, vitamin B12, phosphorus, vitamin B5, vitamin D and omega-3
• enhances brain health, helps prevent cardiovascular disease including blood clots and enhances proper cholesterol (see American Journal of Clinical Nutrition study)
• for more information, visit the egg detailed overview from World’s Healthiest Foods

Bananas:

• good source of (in descending order): vitamin B6, vitamin C, potassium, fiber and manganese
• offers cardiovascular protection, offers protection from ulcers, helps replenish electrolyte stores, enhances proper elimination, protects from age-related macular degeneration, helps build stronger bones and promotes kidney health,
• for more information, visit the bananas detailed overview from World’s Healthiest Foods

Strawberries:

• good source of (in descending order): vitamin C, manganese, fiber, iodine, potassium, folate, vitamin B2 and vitamin B5
• contain antioxidant properties to prevent cancer, enhance healthy immune function and protect against rheumatoid arthritis
• for more information, visit the strawberry detailed overview from World’s Healthiest Foods

Apples:

• Excellent source of flavenoids that act as antioxidants
• good source of (in descending order): fiber and vitamin C
• enhances proper cardiovascular health, provides protection against cancers, enhance proper digestion, enhance proper blood sugar, prevent kidney stones and promote overall good health
• for more information, visit the apples detailed overview from World’s Healthiest Foods

Oranges:

• good source of (in descending order): vitamin C, fiber, folate, vitamin B1, potassium, vitamin A and calcium
• contain antioxidant properties to protect against free radical damage and prevent cancer, enhance healthy immune function and enhances overall good health
• protect against cardiovascular disease, may help lower cholesterol, prevent kidney stones, help prevent ulcers, protect respiratory health and help protect against rheumatoid arthritis
• for more information, visit the orange detailed overview from World’s Healthiest Foods

Cashew Nuts:

• good source of (in descending order): copper, magnesium, tryptophan and phosphorus
• Rich in antioxidants and unsaturated fats, especially oleic acid like olive oil
• Promote good cardiovascular health, lower risk of coronary heart disease, promote healthy bone development, reduce risk of colon cancer, promote healthy blood vessels and joints and help prevent gallstones
• Lower risk of weight gain when consumed on a regular basis
• for more information, visit the cashews detailed overview from World’s Healthiest Foods

Dried, Unsweetened Coconut:

• good source of (in descending order): manganese, fiber, copper, selenium, magnesium, phosphorus, iron, potassium, zinc, vitamin B6, vitamin B5 and vitamin B2
• enhances overall health due to its many beneficial properties
• for more information, visit the coconut detailed overview from Nutrition Data

* For other healthy fruit options, if substituting any of the above, check out World’s Healthiest Food Listing

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.