Chocolate Banana Crepes

My children love crepes

So at some point, I thought about to nutritionally improve our traditional crepe recipe and I started to substitute one by one for healthier ingredients. I had some trouble when I did the switch to grain-free crepes. It took some time and crepe making, but eventually, I have found the perfect recipe for grain-free crepes.

I give credit to Danielle from againstallgrain.com because the crepe recipe from her blog is simply the best grain-free crepe.

What I also love about it is that you can prepare double the amount and store the extra or leftover mixture in a glass jar in the fridge up to 3 days. That way it is a ready-to-use crepe mixture which saves some time in the morning or anytime you or your children crave these delicious crepes.

Anyways, after I have found that perfect recipe I only needed to find a healthier filling. Because so far, my kids thought crepes can only be enjoyed with Nutella. No question, Nutella tastes damn good and as a child, I ate Nutella every morning for breakfast. No kidding.

I wonder if this is only a German thing or if kids in other countries do also have a jar of Nutella on their breakfast table…every day. (ouch)

It’s been some years since we introduced a new rule that allows Nutella only on weekends. I was literally feeling scared to introduce this new rule but to my surprise, my children agreed, got used to it and the whole situation showed me that change is always possible. We just need to trust in ourselves and do it.

In this recipe, I use a very simple chocolate sauce which is stirred together in no time and is, of course, healthier than Nutella. The best thing, an occasional treat turned into a healthy food which can now be enjoyed for breakfast or lunch without any guilt.

What’s so healthy?

Cacao powder is very rich in antioxidants, which protects our cells from free radical damage. It is also rich in minerals such as iron and magnesium. Cacao powder has shown to have an effect on our brain which increases focus and many neurotransmitters such as serotonin which plays a role in depression and happiness. It can improve heart health, cholesterol, stress levels, and inflammation, to list just a few health benefits. Of course I am talking of the healthiest version of cacao powder which is raw, organic and does not come in a yellow box with a bunny on it.

Coconut oil is made up of medium-chain saturated fatty acids (MCFA’s) which are metabolized in the liver, immediately converting them into energy for the body and brain, rather than them being stored as fat. The energy delivered by coconut fat is slowly released which balances blood glucose and helps to feel free of cravings (no all-day snacking). MCFA’s are easily digested, meaning less strain on the digestive system. Coconut fat also stimulates thyroid function, which might be amongst other things (sleep deprivation) a reason why it is a tough battle to get teenagers out of their bed in the morning. Furthermore, the fat in coconut has unique health-promoting properties and is known to be antiviral, antibacterial, antifungal (great for candida infection) and antiprotozoal (e.g. giardia infection). Because it speeds up metabolic rate, immune system function is enhanced and thus healing and cell regeneration as well. This equates to less inflammation overall.

Coconut flour is 14% coconut oil and an enormous 58% dietary fiber, which is the highest of any flour. It is great for gluten-free and tree-nut-free baking and the non-digestible fiber acts as a prebiotic which feeds our friendly bacteria in the colon which in turn produce important health benefits for us.

Eggs are rich in vitamin D, A, B- vitamins, calcium, magnesium, and iron. Eggs are also one of the best sources for choline. Our bodies need choline to produce acetylcholine which is an important neurotransmitter for cognitive health, a vital nutrient for metabolic processes (building fat-carrying proteins and breaking down cholesterol), for cardiovascular functions, muscle contraction, and so much more. Choline deficiency can cause weak memory, muscle and liver damage (fatty liver disease). Read more about it here.

Chocolate Banana Crepe

Serves: 6-7

Cooking Time: 15 minutes

Ingredients

• CREPES:
• 6 large eggs
• 1 cup milk (nut/dairy)
• 3 tablespoons coconut flour, sifted
• 2 teaspoons coconut oil, melted OR MCT oil
• 1 teaspoon arrowroot powder (can be optional)
• ¼ teaspoon sea salt
• Coconut oil or butter for pan
• CHOCOLATE SAUCE:
• 2 tbsp coconut oil
• 2 tbsp cacao powder
• 2 tbsp maple syrup
• 3 bananas for filling

Instructions

1

Mix the crepe ingredients together in a blender. Let sit for 10 minutes while the pan heats so the coconut flour can absorb the liquid, then whisk again.

2

Heat a crepe pan or skillet with an enameled surface to medium heat.

3

Melt a small amount of coconut oil or ghee in the pan, and use a brush to coat the bottom and sides.

4

Pour approximately ¼ cup of the batter into the hot pan, turning the pan in a motion to spread the batter thinly around the pan.

5

Cook first side until the edges start to lift. Flip it over and cook the second side for 15 seconds.

6

You don't want to overcook otherwise it will get a dry and stiff crepe.

7

Continue with the remaining batter.

8

After the second crepe add a little more oil to the pan to avoid that they begin to stick.

9

While cooking the crepes warm coconut oil, cacao powder, and maple syrup in a little pot and stir until it turns into a creamy chocolate sauce.

10

Cut bananas in halves place on crepe, drizzle chocolate sauce on banana, roll up, and drizzle more sauce on top.

11

Optional, top with whipped cream and nuts.

12

Enjoy!

Notes

If you don't have arrowroot powder, skip it. I have made these crepes multiple times without the arrowroot powder and they still turned out great. Use MCT oil for the crepe batter if you want to skip the process of melting coconut fat. Be patient before you flip the crepes to the second side. You have to wait until they firm up before they are stable and flexible enough to survive the turn without ripping apart.