Who said indulging in crepes was incompatible with a healthy diet? If you pay attention to your glycemic index (GI) or if you simply want to eat better, this article is for you. We will see together how to prepare delicious crepes that won’t spike your blood sugar levels. Spoiler alert: you’re going to love it!
What is a Low Glycemic Index and Why is it Important?
Before diving into the recipe, let’s talk a bit about the glycemic index. The GI measures the impact of food on your blood sugar levels. Foods with a low glycemic index release glucose slowly, which helps stabilize your energy levels and avoid cravings. In a nutshell, it’s perfect for avoiding insulin spikes and the crashes that often follow a too sugary breakfast.
Among the low GI foods, we find certain flours, natural sweeteners, and other ingredients that we will use for our crepes. But, we’re not here for a nutrition lesson, so let’s get practical!
Key Ingredients for Low GI Crepes
For low glycemic index crepes, you need to start by selecting the right ingredients. Forget refined white flour and regular sugar. We’re going to do things differently, but just as tasty.
Choice of Flour: Whole Barley, Spelt, and Alternatives
The secret to low GI crepes lies in the choice of flour. Here are a few options:
- Whole barley flour: This is one of the best options. This flour is rich in fiber and has a very low GI, perfect for light and nutritious crepes.
- Whole spelt flour: Easier to find than barley flour, spelt is an excellent alternative with a moderate GI, resulting in fluffy crepes.
- Coconut flour: If you follow a gluten-free diet, coconut flour is your friend. Be careful, it absorbs a lot of liquid, so adjust your recipe accordingly.
Comparative table of low GI flours:
| Flour | Glycemic Index | Strengths |
|---|---|---|
| Whole barley flour | 25 | Very low GI, rich in fiber |
| Whole spelt flour | 45 | Good compromise GI, easy to use |
| Coconut flour | 35 | Gluten-free, subtle flavor |
Low GI Natural Sweeteners: Coconut Sugar, Yacon Syrup
Refined sugar? We skip it! Instead, we use:
- Coconut sugar: It has a GI of about 35, much lower than white sugar. Plus, it has a slight caramel taste that pairs perfectly with crepes.
- Yacon syrup: A lesser-known sweetener, but great! In addition to having a low GI, it is rich in prebiotics, which is excellent for your gut microbiota.
Lactose-Free Alternatives: Almond Milk, Plant-based Yogurt
For an even healthier version, you can replace traditional milk with unsweetened almond milk. Unsweetened plant-based yogurt is also an excellent choice to accompany the crepes. It adds a creamy touch without adding unnecessary sugar.
Basic Recipe for Low GI Crepes
Now that you know all about the ingredients, let’s get into action with the recipe!
Ingredients
- 200g of whole barley flour (or whole spelt flour)
- 3 eggs
- 400 ml of unsweetened almond milk
- 25g of coconut sugar
- 1 tablespoon of coconut oil
- Lemon zest (optional for a little twist)
Step-by-Step Instructions
- Mix the dry ingredients: In a large bowl, mix the whole barley flour, coconut sugar, and optionally lemon zest for added flavor.
- Add the liquids: Gradually add the eggs and almond milk while whisking. The batter should be smooth, without lumps.
- Cooking: Heat a non-stick pan with a little coconut oil. Pour a ladle of batter and cook each crepe for 1-2 minutes on each side until golden brown.
- Enjoy: Serve a warm crepe with plant-based yogurt and fresh fruits. Delightful!
Recipe Variations: Gluten-Free, Vegan, etc.
Because everyone has their preferences or dietary restrictions, here are some variations.
Gluten-Free Crepes with Rice Flour
If you need to avoid gluten, use rice flour. It has a slightly higher GI, but still much lower than white flour. Add a bit of xanthan gum for a better texture.
Vegan Crepes with Oat Milk
For a vegan version, replace the eggs with banana puree or a tablespoon of ground flaxseeds mixed with water. Unsweetened oat milk works really well here.
Healthy Toppings to Complete Your Crepes
We won’t ruin all our efforts with overly sweet toppings. Here are some ideas to stay in the low GI theme:
- Fresh fruits: Blueberries, strawberries, or slices of kiwi. Fruits are an excellent source of fiber and vitamins.
- Unsweetened plant-based yogurt: A spoonful of unsweetened plain yogurt is perfect to add a creamy touch.
- Nuts and seeds: Sprinkle chopped nuts or chia seeds on your crepes for extra crunch and nutrients.
List of favorite low GI toppings:
- Blueberries, strawberries
- Plain plant-based yogurt
- Chia seeds, chopped nuts
- Unsweetened almond butter
FAQ about Low GI Crepes
Why use coconut oil? Coconut oil is ideal because it has a high smoke point and a subtle taste that complements crepes perfectly. Plus, it has a low GI and is healthier than butter for cooking.
Can I replace coconut sugar with honey? Honey has a higher GI than coconut sugar, so if you’re aiming to maintain a low GI, it’s best to stick with coconut sugar or yacon syrup.
How long do these crepes last? They keep well in the refrigerator for 2-3 days. You can also freeze them to have them on hand when you have a sudden craving for crepes.
If you enjoyed this recipe and want to discover more, feel free to share this article on social media! You can also check out our guides on low GI products to take your health journey even further. And why not try other low GI recipes to mix things up?
Céline, a crêpe enthusiast, shares her recipes and tips on her blog dedicated to this culinary art. As a passionate blogger, she explores all aspects of crêpes, from traditional to innovative creations. Join her for delicious and inspiring culinary adventures!
