Thursday, January 31, 2013

Protein Crepes

By Anna Sward

Anna, I know how to make protein pancakes, but how do you make protein crepes?
Protein crepes are incredibly easy and, arguably, one of the most fun ways to eat your whey protein powder. Why? Because you can fill them with all sorts of stuff! You can fill them withpeanut butter and jellyalmond butter and bananas, or with dark chocolate and berries! You can even fill them with protein fluff or casein pudding for an out-of-this-world ultra-high-protein experience!
Crepes-Making Secrets ///
Crepes aren't difficult to make, but they can be a little frustrating if you don't know exactly what you're doing. These three tips will help make your crepes-cooking experience a successful one!
  1. You'll need a good non-stick pan. If you have an actual crepe pan, that's great. If you don't though, no worries—as long as you have a good-quality nonstick pan, you're set.
  2. Make sure your pan is sizzling hot before you pour the batter onto it. Once the batter is in the pan, though, turn down the heat to medium-high.
  3. Coat your pan with coconut oil, butter, or a low-calorie non-stick spray before you pour the batter in it. If your pan isn't properly greased, your thin crepes may stick or burn.
  4. The crepe-making process is a quick one. If you're making several at the same time, think of yourself as a machine: pour, flip, and plate.
Are you ready to give it a go? Here's the recipe:
Vanilla Whey Protein Crepes ///
  1. Using a hand-held blender, mixer or a food processor, blend all ingredients. If you want, add spices like cinnamon, orange or lemon zest, or nutmeg to batter.
  2. Once your batter is smooth, heat a pan greased with a teaspoon of butter, coconut oil, or cooking spray. Allow the pan to get super hot.
  3. Once pan is hot, pour in 1/4 cup of batter. (The batter should sizzle when you pour it into the pan.) As soon as the batter hits the pan, turn down the burner to medium-high so it cooks evenly and doesn't burn.
  4. Cover the surface of the pan with the batter in a thin layer. Spread the batter by moving the pan or by spreading it with a spoon or spatula.
  5. Flip each crepe as soon as bubbles begin to form on its surface. Then, allow the other side to cook—it should only take a few seconds—until it gets golden brown.
  6. When the crepe is done, remove it from pan and put it on a plate. You may have to re-grease the pan every three or four crepes.
  7. Once all your crepes are prepared, fill them! For this column, I filled them with peanut butter and sprinkled them with medium-chain triglyceride powder. But the sky is the limit. You can fill them with protein fluff, protein pudding, nuts, fresh fruit, or melted dark chocolate. You can even go down a savory route and fill them with red pepperchicken, and avocado!

Nutrition Facts
Serving Size Per crepe, recipe makes 6
Amount per serving
Calories 107
Total Fat1.68g
Total Carbs7.2g

To make your crepes "stretchier," use more liquid egg whites and a tablespoon or two of milk. If you like them fluffier and more like a pancake, use more oats.
You can use casein or veggie protein powders instead of whey. But if you do, add more egg whites and a bit of milk to your batter until it achieves the right consistency. It should be runny, not thick, and easy to spread onto the surface of your pan.

No comments:

Post a Comment