Sunday, April 12, 2015


Soaked* Buckwheat Crepes

Ingredients:

  • 5 ounces (2/3 cup) organic buckwheat groats
  • 1 free-range egg
  • A pinch of salt
  • 3 apples
Makes 5 or 6 crepes (about 2 servings)

Method:

  • Soak the buckwheat groats overnight in water to cover. In the morning, drain and rinse (they will be slimy). Put in a blender with just enough water to create a batter.
  • In a medium sized bowl, whisk an egg and then pour in the blended batter along with a pinch of salt. Add water if necessary until the batter is "crepe" consistency (similar to heavy cream). You might be able to substitute flax or chia seeds for the egg.
  • Heat a crepe pan (or 10-inch skillet or frying pan) and coat the cooking surface lightly with cooking oil. Pour or scoop about 1/4 cup batter into the pan. Quickly tilt the pan with a circular motion to cover the pan evenly.
  • Cook the crepe until the top of the crepe is dry and the edges begin curling. Flip the crepe and cook the other side. Transfer to a plate. Repeat until the batter is used up and you have a stack of crepes.



To serve, spoon the cooked apples onto a crepe and roll it up. Top with a drizzle of syrup, a sprinkle of nuts or seeds (soaked and dried), and/or sprinkle of spice (nutmeg is nice). I wasn't specific about the cost of the toppings -- this can be varied according to what's on hand. Crepes are versatile; they can take a sweet fruit filling or a savory vegetable filling or even leftovers.

Cost:

Buckwheat groats (5 oz. @ $3.89/lb. = $1.22)
Egg (1 @ $3.99/doz. = $.34)
Apples (3 @ $2.99 for 3 lb. (12 apples) = $.75)
Total cost $2.31 for 2 servings or $1.16 per serving. Eat one and save one.

Extras (not quantified):

pinch of salt
spices
drizzle of syrup
sprinkle of nuts/seeds
cooking oil
tea or coffee

*Soaking grains, nuts, and seeds unlocks the nutrients and turns them into a nutritional powerhouse. Reference http://thenourishinghome.com/2012/03/how-to-soak-grains-for-optimal-nutrition/ for more info.