T hese crepes can be stuffed with a variety of yummy fillings, sweet or savory, or simply served with your favorite toppings.
There are numerous filling combinations, but here are the traditional fillings that are used in Russia:
Savory:
Sweet:
You can also use sour cream, honey, Greek yogurt as toppings, or even Chia Seed Jam!
It’s important to note that the batter for these crepes should be runny and less thick than traditional pancake batter- you should be able to move around the pan easily.
Not only are these crepes delicious, they can also be a great way to incorporate whole grains into your breakfast (or really any meal for that matter). Whole grain flours are, you guessed it, made from the whole grain, which keeps the three major parts of the grain in the final product: the endosperm, the germ, and the bran. Refined grains on the other hand have the germ and bran removed, leaving only the endosperm behind.
The endosperm is the main energy source for the grain, it is rich in carbohydrates and has some protein and vitamins/minerals. The germ is the embryo that gives the grain the potential to sprout into another plant, and it contains healthy fats and many B vitamins. Lastly, the bran is the hard exterior coating of the grain, which contains layers of fibre and antioxidants.
By choosing buckwheat or whole grain wheat flour, you significantly increase the fibre content of your meal, which helps to keep you full for longer and provide stable energy levels afterwards. Pair these crepes with a protein-rich filling/topping (e.g. eggs, cheese, chicken, Greek yogurt, nut butter) and some fruit/vegetables (e.g. mushrooms, spinach, strawberries, banana) to create a balanced meal.
This recipe is also a fun way to incorporate fermented foods into your diet. Kefir is a fermented drink commonly made from milk, similar to a yogurt drink. It is made by adding yeast and bacteria to milk and giving it time to ferment, which results in a tart taste. Not only can it be a great source of calcium and protein, fermented foods also contain metabolites which are byproducts of the fermentation process. These metabolites may promote our overall health, but more research is needed.
Written by Sofya Borisenko and Liz Powell, RD
