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French crepes with berries

SERVES: 4-6

Ingredients

Method

French crepes with berries

  • Serves 4-6
  • Freezableyes

Ingredients

  • 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)

Method

  1. Heat berries, 3 tablespoons sugar, vanilla bean/essence and 300ml water in a saucepan over low heat for 5 minutes or until sugar dissolves.
  2. Mix cornflour with 1 tablespoon water and stir into berry mixture.
  3. Simmer, stirring constantly, for 2 minutes or until sauce thickens, then cover and remove from heat.
  4. Sift flour into a bowl, then stir in remaining sugar and make a well in the centre.
  5. Combine butter/margarine, lemon zest, eggs and milk in a small jug.
  6. Whisk into dry ingredients and stir until mixture resembles a smooth batter.
  7. 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.
  8. Cook over medium heat for 2 minutes or until golden underneath.
  9. Flip and cook the other side until golden.
  10. Remove from pan and transfer to a low oven to keep warm while you cook remaining crepes.
  11. Serve with sauce and a scoop of ice-cream, if desired.

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

Nutrition

ANALYSIS 

High Fuel4

Low Fuel6

Energy (kJ)

1302

869

Protein (g)

10

7

Fat (g)

9

6

Carbohydrate (g)

48

32

French-crepes-with-berries.jpg

Australian Institute of Sport - From the "Survival Around the World" cookbook05 Nov 2018yes, Treats, survival-around-the-worldTreats

French crepes with berries

Nutrition