I love, love, love crepes, especially ones made of buckwheat since going gluten-free last year. Although I don’t crave bready foods anymore, if I want to enjoy a food that require a bready substance such as a burrito, I will use crepes in it’s place…I love breakfast burritos, not all the time, but on occasion. This bread has worked well in replacing pita bread, and the plus side is that it is so much easier to make!
Crepes are easy to make and fast with the right equipment. You don’t need a crepe maker, but it does help. All you need is a shallow cast iron pan (Lodge brand has them for about $15) , preferably. Or another non-stick pan that is not scratched (until you get a good pan). There are plenty of youtube videos that show how to cook crepes.
You can do all sorts of things with crepes:
Make it small size for a tortilla alternative
Pita bread alternative
Has issues with eggs? Here is my egg-free version– take a look to get more ideas on what else you can do with this batter (with or without eggs).
1 ¼ C buckwheat groats (raw, light green color) or buckwheat flour (not the black one)
1/2 tsp. unrefined salt
Additionally, you will need butter, ghee or coconut oil to grease pan
Wash buckwheat groats well, skip if using flour.
Blend all the ingredients except the eggs in a blender and leave on the counter to soak for 12-24 hours.
When they are done soaking, add the eggs to the batter and blend again to combine.
When you are ready, heat a shallow 7 inch (preferably cast iron) non-stick pan on medium heat, or a crepe maker and add about 1 tsp. butter or coconut oil. NOTE: depending on your pan, you will need to adjust heat accordingly.
Pour 1/4 Cup of the liquid batter in the pan and swirl around to make sure the whole pan is covered.
When it is dry ans starting to bubble, slide it around to make sure it will easily flip.
Flip carefully and cook on the other side until golden color.
Simple yet satisfying, frittata or omelets make the perfect breakfast where you can pack it full of goodness. The recipe below is one I most commonly use, but I change it up a bit depending on which vegetables are available.
2 Tbs. Coconut oil or grass-fed butter- use more if needed
1 small onion, dices
4 cloves of garlic, diced
½ red bell pepper, diced
6 Crimini mushrooms, diced
2 Cups cauliflower, broken into florets
2 Cups kale, chopped OR 3 Cups baby spinach
1/4 tsp. unrefined salt, or to taste
5 free range eggs +1/2 tsp. sea salt, whisked in a bowl
Optional; grated raw cheddar cheese and/or avocado, cayenne
Melt coconut oil or butter on medium heat and sauté onion and garlic until slightly golden.
Add bell pepper and mushrooms, sate for about 2 minutes.
Add cauliflower and stir for about 1 minute to cover in oil.
Add kale and salt. (if using spinach, don’t add until cauliflower is tender; then add the spinach for 2 minutes covered.)
Cover and reduce heat to low. Stir every few minutes to make sure it doesn’t stick. When kale and cauliflower are tender, it’s done.
There are a two methods to making frittata;
Stove top – When vegetables are finished, pour whisked eggs and salt over vegetables and cover with a lid on low heat for about 5-10 minutes or until eggs are fully cooked.
Oven; pan, dish, muffin tin (great for on the go or lunches, especially kids lunches). When vegetables are finished, transfer to a buttered/oiled baking dish of choice, then pour whisked eggs and salt mix over the vegetables. Bake in a pre-heated oven at 350 for about 20 minutes or until eggs are fully cooked and turning golden.
If you are using cheese, add it in the last few minutes by sprinkling over the top, then cover to let melt.
If using avocado, serve on the side or cream it and spoon on as you would sour cream.
Sprinkle powdered cayenne pepper for a spicy version.
The good thing about this is that you can cook the vegetables ahead of time; once a week if needed. Then reheat just before adding the eggs. If you choose to do it this way, make sure you melt a little coconut oil in the pan before re-heating vegetables, then adding eggs.
There are many variations for frittata; feta and spinach, tomato and mushroom, plain cheese, and more.
This is a simple soup great for Fall and Winter, the cumin is a very warming spice and great for healing the uterus.
This soup is used in parts of the Middle East during recovery periods such as after birth and illness. It is packed full of protein and other nutrients.
2 Tbs. plus grass-fed butter, ghee, lamb lard, or tallow
1/4 lb grass-fed ground beef or lamb
1/2 tsp. unrefined salt
1 Tbs. ground cumin
3 pasture-raised eggs, whisked
1/4 unrefined salt
Filtered water or broth, enough to cover the mixture.
Melt butter and then add the meat, salt and spices.
Cook meat until fully browned, keep breaking the meat so it doesn’t clump.
While meat is cooking, whisk eggs and salt, set aside until meat is fully browned.
Next step is to add more butter if needed, there should be enough so the eggs won’t stick.
Add whisked eggs and stir constantly until fully cooked.
Transfer mixture to a pot and add broth or water, enough to cover the mixture.
Bring to a boil, then turn it down to a low boil for 10 minutes, un-covered.
Eggplants are coming to and end here, so I was able to get a good deal on lots of them. I don’t want them to go to waste, so I am adding them to my morning frittata! They make a wonderful potato replacement in the frittata. I’ve been trying to eat less starches lately, so this is great.
2 Tbs. (or more) grass-fed butter or coconut oil
3 gloves garlic, peeled and minced
1 Cup eggplant, chopped into bite sized pieces. (You can leave the peel on or take it off)
3 Cups baby spinach
3 pasture-raised eggs, whisked in a bowl and set aside
1/4 tsp salt, or to taste
First cut eggplant and lay on paper towels, the sprinkle with salt. This will pull out the water so it won’t absorb all the cooking oil (butter/coconut oil).
After about 20 minutes, press with paper towels to absorb water and leave it until needed.
Saute garlic in butter or coconut oil on medium-low heat until turning golden.
Add eggplant and saute until getting soft.
Then add the spinach and cover for about 30 seconds to let it wilt.
Lowe heat and remove cover, stir, and place cover back on.
After the spinach is wilted, about 3 minutes, remove all from the pan.
Melt another 1-2 Tbs. of butter or coconut oil and add the whisked eggs.
Cook as you would an omelet by adding the vegetables to the eggs once the bottom is cooked or make egg muffins.