A lot of times, people ask me what I eat for breakfast. I tell them I eat a variety of different things depending on the time of the week. For instance, on work days, I tend to keep things simple and I would make a healthy protein shake, cereal with milk or oatmeal sometimes breakfast sandwich or eggs and bacon for me and my husband. On the weekends especially when my step daughters stay over, I enjoy making omelets, breakfast burritos, eggs Benedict with ham and crepes which everyone enjoys.
Most kids in the US enjoy pancakes for breakfast but they are very high in calories, sugar and carbs with hardly any nutrition. So instead of sweet, doughy pancakes, I go for the light, healthy and delicious crepes - savory crepes one weekend and sweet crepes on another.
Since blueberries and pear are in season, today I will teach you how to make delicious homemade fruit crepes filled with fresh, sliced fruits served with light whipped cream and slight dust of powdered sugar and cinnamon powder for you and your family to enjoy this weekend. It may take a little bit of time to prepare, but it’s totally worth it in the end! Make it Extra Fun and Savory!
Remember… Life’s Delicious, Taste it!
Recipe: Blueberry, Banana and Pear Crepes
(4 servings)
Crepe Ingredients:
1 cup of pancake mix or all purpose flour
1 cup of low fat milk
¼ cup of water
1 large Korean pear
2 bananas
2 cups of blueberries, washed
1 can of tangerine oranges, drained (optional)
1 can of light whipped cream
Powdered sugar and cinnamon powder
Cocoa powder (optional)
Tip:
By using a non stick pan, you don’t have to use oil or butter to make the crepes. That way you can reduce fat intake including 100 calories per serving!
Also, instead of chocolate or syrup that are high in sugar and calories, use light whipped cream that may have a little bit of fat but it’s lower in calories and contains zero sugar!
Total Cost: $8-$10
Total Calories: Approximately 230 per serving
Step by step instructions:
1. First start making the crepe batter by mixing the pancake mix in a bowl with milk and water
2. Whisk the batter with fork or egg beater until the mixture is thin but smooth, creamy and not lumpy * If it’s too thick, simply add more milk or water
3. Next, slice the pear in half and then cut them up in thin slices
4. Peel the bananas and chop them up
5. Put the sliced pear, tangerine oranges, blueberries and bananas in a plate
6. Heat a non stick pan in medium high heat
7. When the pan’s heated, scoop up the batter with a ladle and pour it slowly on the skillet
8. Gently spread the batter thinly around the pan in circular motion
9. Wait until the surface is dry before you flip it over. It should be slightly golden brown
10. Wait for about 30 more seconds then remove from pan. Continue making the rest of the crepes
11. Put a crepe on a plate and add chopped bananas, blueberries and sliced pear
12. Squeeze some whipped cream over and fold the crepe in half
13. Arrange some tangerines on top and squeeze more whipped cream
14. Finally dust some powdered sugar and cinnamon powder on top
Important facts:
Blueberries are an excellent source of vitamin C and high in antioxidants. A serving contains about 14 mg or almost 25% of daily requirement for Vitamin C. Vitamin C is needed for the formation of collagen and to maintain healthy gums and capillaries. It also aids in the absorption of iron and promotes a healthy immune system. Blueberries are a good source of dietary fiber.
A diet high in fiber contributes to heart health, helping to keep cholesterol in check.
Watch Season 3 episodes of Cathlyn’s Korean Food Challenge on tvK24 aired on Saturdays at 5:30pm and Sundays at 11am PST.
Cathlyn Choi
Host/Producer, Cathlyn’s Korean Kitchen
Cathlyn’s 3 C Rule – Cost, Convenience and Creativity
No comments:
Post a Comment