Caila Yates, Graduate Dietetics Student, SAR ’20 

In a fun collaboration with the Boston University French Club, the Sargent Choice Test Kitchen took on the art of crepe making!  With fruit fillings, whole wheat flour, and a low fat ricotta whip, this was a healthy take on a French classic.  Though we took the “sweet” route, we will also offer suggestions on how to make them savory.

What we liked:

• The whole wheat flour gave the batter a great flavor that everyone loved
• The whipped ricotta cream filling was just the right amount of sweet
• Everyone had a great time actually making the crepes
• The batter takes less than 5 minutes to make!
• Using frozen fruit as a filling was a cheaper option and it didn’t require any cutting or chopping

What we would change:

• We would add a tablespoon of lemon juice to the ricotta to give it a little extra flavor
• If we had time, we would have made a savory filling as well!

Nutrients you’re getting from this recipe:

• Fiber and B vitamins from whole wheat flour
• Calcium and vitamin D from the ricotta cheese
• Protein from the cheese and eggs
• Vitamin C and antioxidants from the mixed berries

Crepe-making technique:

• Heat any large surface frying pan and spray with oil
• Ladle about 2 tablespoons of batter onto the skillet
• Use a spoon or a rubber spatula to spread the batter into a very thin layer
• After about 3 minutes, peel up the edges of the crepe to loosen it from the pan
• Using the spatula and your fingers, pick up the crepe and flip it

This really is an art, so don’t be discouraged if you break a few crepes in the process of mastering it!

The Recipe

Ingredients
1 cup white whole wheat flour
1 teaspoon sugar (for dessert crepes only; optional
¼ teaspoon salt
3 large eggs
½ cup milk
2 teaspoons vegetable oil
½ cup seltzer of club soda

Directions

1. Combine whole-wheat flour, sugar (if using), salt, eggs, milk and oil in a food processor; process until smooth, scraping the sides once or twice. Transfer to a bowl, cover and refrigerate for at least 30 minutes.
2. Slowly whisk seltzer water (or club soda) into the crepe batter.  Lightly oil a small nonstick skillet with a crumpled paper towel; heat the skillet over medium-high heat.  Ladle about 2 tablespoons batter into the skillet with a small ladle or measuring cup; immediately tilt and rotate the pan to spread the batter evenly over the bottom.
3. Cook the crepe until the underside is lightly browned, about 30 seconds.  Using a small metal spatula or fork, lift the edge of the crepe, quickly grasp it with your fingers and flip.  Cook until the second side is lightly browned, about 20 seconds longer. Slide the crepe onto a plate.
4. If serving immediately, fill and roll or fold the crepe.  Continue to cook crepes with the remaining batter, oiling the pan as needed and stacking crepes as you go.

Mushroom and Spinach Filling Ingredients
1 tablespoon extra-virgin olive oil
12 ounces sliced mixed mushrooms (about 3 ¾ cups)
2/3 cup thinly sliced shallots
1 teaspoon chopped fresh rosemary, plus more for garnish
¼ teaspoon salt
5 ounces baby spinach
6 tablespoons crumbled goat cheese

Directions

Heat oil in a large nonstick skillet over medium heat.  Add mushrooms, shallots, rosemary and salt and cook, stirring, until the mushrooms are soft and have released their liquid, about 6 minutes.  Stir in spinach a handful and at a time and cook until silted, about 4 minutes.  Cover to keep warm.

Suggestions for sweet fillings:

Sweetened Ricotta cheese with berries, bananas (or other favorite fruit) and a drizzle of chocolate sauce (Trader Joe’s Midnight Moo is a favorite)

To make Sweetened Ricotta Cream:
1 cup part-skim ricotta cheese
4 teaspoons fat-free milk
2 teaspoons powdered sugar (or granulated sugar or honey)
2 teaspoons vanilla extract

In a small bowl, mix together until thoroughly combined.