Kefir Crêpes - Yaletown Nutrition
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Kefir Crêpes

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These are quite different from the traditional American-style pancakes or French crepes. This is a take on a popular crepe-like dish from Russia, called blini. They are much thinner and wider, with many tiny holes that make them soft and chewy.


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:

  • Boiled eggs + scallions + Greek yogurt
  • Ham + cheese
  • Mushrooms + sour cream
  • Cream cheese + smoked trout +mustard + dill
  • Ground beef + onions

Sweet:

  • Peanut butter + banana
  • Mascarpone + berries
  • Stewed apples with cinnamon + nuts
  • Cottage cheese + raisins
  • Ricotta cheese + berries + honey

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.

 

Kefir Crêpes

Prep Time10 mins
Cook Time20 mins
Total Time30 mins

Equipment

  • Medium sized frying pan
  • Flour sifter

Ingredients

  • 2 eggs
  • ½ tsp salt
  • 1 tbsp sweetener of your choice optional
  • 1 cup flour
  • 200 mL kefir 1% MF, warmed
  • 200 mL boiling water
  • ½ tsp baking soda
  • 2 tbsp coconut oil or butter melted (for batter)
  • 2-3 tbsp coconut oil or butter (for cooking)

Instructions

  • In a large bowl, whisk eggs with salt and sweetener until they become foamy (can use a hand mixer or stand mixer for a smoother texture)
  • Continue beating eggs (if using a hand mixer, at medium speed) while gradually pouring boiling water into the mixture
  • Heat the kefir in the microwave to warm, but not boiling (approx. 1 minute)
  • Add baking soda to the warm kefir and stir (the mixture should make a hissing sound and begin to foam)
  • Add the kefir mixture to the beaten eggs
  • Sift flour
  • Gradually add flour in equal parts to the egg/kefir mixture (continuing to mix at medium speed if using a mixer), mixing well until no lumps are visible
  • Add melted coconut oil to the batter
  • Heat a medium-sized (10” or 12”) frying pan over medium-high heat, add 1 tbsp of coconut oil to the hot pan
  • Pour about ¼ cup of the batter into the middle of the pan, while rotating and tilting the pan so the batter is evenly distributed all over the base of the pan
  • Cook for 30 seconds or until the edges are golden brown, carefully flip over and cook the other side for another 30 seconds
  • Repeat until all the batter has been used up, serve immediately with your choice of fillings/toppings

Notes

*I used a mixture of buckwheat, rice and spelt flour, but you can choose any flour that you prefer. 
 

Did you know?

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

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