AIS Sports Nutrition

French crepes with berries

150g blueberries
150g strawberries, hulled and halved
4 tbs caster sugar
1 vanilla bean, split lengthways or
1 tsp vanilla essence
2 tsp cornflour
70g plain flour
20g butter or canola margarine, melted
1 tsp lemon zest
2 eggs
3/4 cup skim milk
olive or canola oil spray
4-6 scoops PETERS Light & Creamy Vanilla Ice-cream (optional)

Heat berries, 3 tablespoons sugar, vanilla bean/essence and 300ml water in a saucepan over low heat for 5 minutes or until sugar dissolves. Mix cornflour with 1 tablespoon water and stir into berry mixture. Simmer, stirring constantly, for 2 minutes or until sauce thickens, then cover and remove from heat. Sift flour into a bowl, then stir in remaining sugar and make a well in the centre. Combine butter/margarine, lemon zest, eggs and milk in a small jug. Whisk into dry ingredients and stir until mixture resembles a smooth batter. Lightly spray a small non-stick frypan with oil, add 2-3 tablespoons of batter to pan and tilt pan so it covers the base. Cook over medium heat for 2 minutes or until golden underneath. Flip and cook the other side until golden. Remove from pan and transfer to a low oven to keep warm while you cook remaining crepes. Serve with sauce and a scoop of ice-cream, if desired.


High Fuel
Low Fuel
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)

Serves: 4-6
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Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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