When you cook healthy food, you eat healthy food. I invest in my students' health by teaching them to make nutritious and sabroso meals.
¿What's on the menu in my classroom? Crêpes!
(Mais oui!--But of course! What self-respecting French teacher--oh là là, you may not have known that little detail--doesn't make crêpes?!)
While you may be used to eating these flat pancakes as a French dessert, they also make a great main course.
Try this healthy kid-tested spinach and mushroom crêpe recipe:
Savory Vegan Mushroom and Spinach Crêpes
Ingredientes (8-10 crêpes)
- 1 cup 100% whole wheat flour
- 1 cup soymilk
- 1/4 cup vegetable oil
- 1/4 tsp salt
- 1/4 cup water, more as needed to thin batter
- 1 bunch fresh spinach
- 1 shallot, sliced
- 8 oz white mushrooms, sliced
- Optional for sweet crepes: 2 tbsp sugar and/or 1 tsp vanilla
- Prepare batter. Combine flour, soymilk, oil, water and salt in a bowl or blender. Mix until smooth. Batter should be thin--add water as needed. Refrigerate batter for about 30 minutes while preparing other ingredients.
- Sautee shallot on low heat for 2-3 minutes, then add mushrooms. Cook for 5-10 minutes, until mushrooms darken. Spread clean spinach leaves over the mushrooms, cover and leave over low heat for 5 minutes, until spinach is dark green.
- Prepare crêpes. Spoon batter into the center of a lightly-greased pan and rotate it to spread out the batter. Let batter cook 1-2 minutes until it starts to bubble. Flip and cook the other side 1-2 minutes. (Need a visual? Watch this video.)
- Fill finished crêpe with mushroom and spinach mixture. Roll or fold and enjoy!
This receta is perfect for kids (or anyone!) because it is fun to make and high in nutritional value, providing energy the body needs to concentrate at school or work. Whole wheat flour is rich in fiber and spinach is a power food full of vitamins, minerals, and antioxidants.
Plus, sweet shallots and earthy mushrooms pack these crêpes with sabor. Both pass my teacher taste test--if an eighth grader devours it, it must be good!
Follow with sweet crêpes for dessert, filled with fresh fruit and honey, baked apples and pears with cinnamon, or Nutella with banana.
I kept this dish vegan--using no animal products like eggs and dairy- so everyone could participate, regardless of dietary restrictions and allergies. I was impressed that it was just as good as a traditional crêpe batter recipe which uses eggs and milk.
Craving more crêpes? Create a filling with your favorite veggies. I'm thinking of experimenting next with asparagus or sundried tomatoes.
Knowing how to cook is an invaluable tool for a healthy lifestyle. Get out your cookware and whip up some crêpes. New and experienced chefs will love how fun they are to make and delicious to savor.
¿Need Meatless Monday inspiration? Click here to read more of my recipes.
A teacher by day, The Wise Latina Club’s Natalie Wagner Fierro is the co-founder of the Institute for Student Health. She equally loves food (cooking or dining in Washington’s restaurants) and burning calories by distance running, practicing yoga, and archery. Click here to read more about and connect with Natalie.What is your favorite crêpe filling?