Whip up these healthy buckwheat crepes, filled with a blended berry yogurt, for breakfast or dessert. Thank you to the United Dairy Industry of Michigan for helping me to share this post with you!
We’re moving into Week 5 of the Healthy New Year 6-Week Challenge! It’s been really exciting for Liz and I to see how you’ve embraced the previous weeks’ challenges: hydration, exercise, portion control and adding whole grains. If you would like to join our challenge Facebook page, come on over! It’s a fantastic, supportive community with lots of information to share.
It’s time to tackle something that is near and dear to my heart (and stomach). The Week 5 challenge is Boosting Protein.
I’ll never forget the feeling of complete fatigue and depletion that I experienced after crossing the finish line of the Portland Marathon. I ran strong in the last two miles, pushing my muscles, lungs and mind. As soon as I finished and slowed to a walk, my body cried out for fuel. I grabbed the first thing in sight, chocolate milk, and downed the whole bottle. Immediately, I could feel my body start to recover.
I suppose I shouldn’t have been surprised, as I had read that chocolate milk is known to be a good recovery drink after endurance training or events because of its high carbohydrate and protein content. I just couldn’t believe how quickly it worked!
However, protein isn’t just for recovery. The essential amino acids in a high quality protein help your body build and maintain muscles and organs. I also find that consuming some sort of protein with each meal helps to power me through the day, filling me up so I don’t munch on empty calories (junk food!).
My mum and I like to give each other high-5s because of our high bone density (thank you, genetics), but it’s a well-known fact that women start to lose bone mass around age 40. Performing weight bearing exercises and consuming high quality protein, calcium and vitamin D from dairy foods can all help to slow down this loss.
What are some good sources of protein?
- Milk: 8 grams per 8 oz.
- Greek yogurt: 14-18 grams per 6 oz.
- Cheese: 9-11 grams per 1.5 oz
- Meat/fish: 7-9 grams per ounce (cooked)
- Eggs: 6 grams per serving
- Whole nuts: 6-8 grams per ounce
- Peanut butter: 8 grams per 2 tbsp
- Beans: 7-8 grams per cup
- Tofu: 6 grams per 3 oz.
These crepes can be served for either breakfast or dessert, and are a great source of both protein and whole grains. The protein comes in the form of milk, yogurt, buckwheat flour and whole wheat pastry flour. Of course you could use a pre-flavored yogurt for the filling, but I like to know exactly what is in my yogurt, which is why I started with plain Greek yogurt and sweetened it with frozen berries and maple syrup.
You don’t need a fancy crepe pan for this recipe, though I’m always happy to give you an excuse to buy a cool new pan. Alternatively, you can use a nonstick skillet.
Be sure to head over to Liz’s blog to read about her take on boosting protein and check out her amazing Turkey Black Bean Chili with Sriracha and Yogurt. Comfort food with a twist!
A challenge is always so much more fun, and dare we say easier, when you have challenge buddies to keep you motivated and exchange ideas with. Liz and I are excited to share ideas with all of you in our Facebook group, and on Twitter and Instagram using the hashtag #HealthyNewYear. Be sure to tag Liz (@thelemonbowl) and me (@cookincanuck) on Instagram when you post a #HealthyNewYear photo, and feel free to share your photos, ideas and questions in the Facebook group.
- 2 eggs
- ⅔ cup whole wheat pastry flour
- ⅓ cup buckwheat flour
- 1 cup skim milk
- ½ cup water
- 2 tbsp melted, unsalted butter
- 2 tsp pure maple syrup
- ¼ tsp salt
- 1 cup nonfat plain Greek yogurt
- 1¼ cup frozen mixed berries, defrosted, divided
- 1 tbsp pure maple syrup
- In a blender, combine the eggs, whole wheat pastry flour, buckwheat flour, milk, water, melted butter, maple syrup and salt. Blend until smooth.
- Transfer to a pitcher or bowl, cover and refrigerate for 1 to 8 hours.
- Remove the crepe batter from the fridge and stir. Heat a 9- or 10-inch crepe pan or nonstick skillet over medium-high heat.
- Lift the pan from the heat, pour ¼ cup crepe batter on the the pan in a circular motion and swirl to evenly coat the pan.
- Place the pan back on the heat and cook until the center of the crepe is almost dry and the edges are lightly browned. Using a spatula, flip the crepe and cook for additional 15 seconds.
- Remove the crepe from the pan and place on a clean kitchen towel. Repeat with the remaining batter, separating the cooked crepes with parchment or wax paper.
- Before cooking the crepes, place ½ cup of the defrosted berries, maple syrup and yogurt in a blender. Blend until smooth.
- Spread 2 tablespoons of the yogurt on one crepe and fold the crepe into a triangle. Repeat with the remaining crepes and yogurt.
- Serve each filled crepes with 1 tablespoons defrosted berries.
Disclosure: This post is sponsored by the United Dairy Industry of Michigan. All opinions are my own. This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!