The Best Gluten and Dairy Free Crepe Recipe {for me}

{:en}

I was trying to recreate my grandmother’s crepe recipe and after trials and errors with different alternatives, I managed to finally nail it. I’ve been using this recipe for about 6 months now. Every time it comes out perfect, non-sticky, yummy. I use it as a wrap for veggies or when I have sweet cravings with a little honey or raw cacao powder or nut butters.

The base requires oats, amaranth and tapioca flour.

Oats is naturally gluten free, however they usually process it in an environment with other gluten containing grains. So make sure the packaging notes that it is a gluten free oats, if you are sensitive to it. Oats (avena sativa) has a slight sweet flavor with many health benefits. Here are some:

• Oats are higher in protein and healthy fats, and lower in carbohydrates than most other whole grains
• help lower LDL “bad” cholesterol and may help reduce the risk of heart disease
• you will feel fuller longer, which helps control your weight
• Oatmeal and oats may help lower blood pressure
• their soluble fiber helps control blood sugar
• Oats contain more than 20 unique polyphenols called avenanthramides, which have strong anti-oxidant, anti-inflammatory, and anti-itching activity
• Oats help cut the use of laxatives, without the side effects associated with medications
• high in beta-glucans, a kind of starch that stimulates the immune system and inhibits tumors. This may help reduce your risk of some cancers
• Early introduction of oats in children’s diets may help reduce their risk of asthma

Amaranth is the common name for more than 60 different species of amaranthus, which are usually very tall plants with broad green leaves and impressively bright purple, red, or gold flowers. Three species – Amaranthus cruenus, Amaranthus hypochondriacus, and Amaranthus caudatus – are commonly grown for their edible seeds.

Some of its benefits:

• contains more than three times the average amount of calcium and is also high in iron, magnesium, phosphorus, and potassium.
• It’s also the only grain documented to contain Vitamin C.
• it’s naturally gluten-free
• It’s a protein powerhouse. At about 13-14%, it easily trumps the protein content of most other grains
• It’s good for your heart. Amaranth has shown potential as a cholesterol-lowing whole grain in several studies conducted over the past 14 years.

And the third ingredient tapioca is a starch extracted from cassava root. It gives a nice colour to the crepes.

So now let’s see how the crepe recipe looks like. 🙂

Crepe ingredients

200g oat flour (ground rolled oats)
90g amaranth flour
40-50g tapioca flour
½ tsp Celtic sea salt or Himalayan rock salt
3 eggs
1/2 cup coconut or any nut milk
500ml water (or more if you find the batter too thick)
1 tbsp olive oil (for cooking) into the batter

Method: mix all ingredients until smooth. Heat up a pan with some coconut oil and pour ¾ ladle batter at a time. Makes about 25-30 medium crepes.

Enjoy!

Love,

References: Info on oats and amaranth from here