You thought you’d never get to eat a crepe again! Using one all-protein (no flour!) crepe recipe from our Go Figure co-owner and chef David MacDonald, you can vary the fillings to create quick, delightful and nutritious meals.
Basic Crepe Recipe
Makes about 6 crepes that look and taste like crepes, not eggs!
3 Tbsp. cornstarch or arrowroot flour
3 Tbsp. water
½ Tsp. salt
Whisk above ingredients together. Heat flat fry pan or crepe pan and coat lightly with olive oil or grapeseed oil. Pour about 1/3 cup of egg mixture into pan and tilt to lightly spread mixture over pan. Heat until light brown and flip. Heat again until other side is light brown and place on plate. Add filling (see below) to one side of crepe, roll up and serve. Voila! Bon appétit!
Ideally, we recommend using tofu for this recipe (even if you’re not a tofu lover!) The tofu in this crepe forms a delicious creamy consistency that takes on the flavors of the spices and vegetables. With the eggs in the crepe, the tofu provides wonderful texture and taste without adding too much extra protein. Try it, you’ll like it!!! (Other protein options: white fish or poultry sautéed first in a little oil, salt and pepper.)
1 pkg. firm tofu cut into 1/2 in. x 1/2 in. cubes (or crumbled)
2 Tbsp. olive oil ½ bunch asparagus, cut into ½ in. lengths
1 small tomato 1 tsp. salt
1 Tbsp. Italian seasoning ½ cup chopped onion or scallion
2 cloves garlic, minced 1 Tbsp. tamari (health food soy sauce)
Saute asparagus and onions until soft. Add tomato, tofu, and garlic. Sprinkle with salt, tamari, and seasoning. Stir together, adjust seasonings to taste, and heat until hot. Roll up in crepes and serve. (optional accompanying guacamole recipe below)
The following guacamole provides healthy fats and really enhances the flavor when used as a garnish on top of savory crepes.
½ large avocado 1 small lemon
1 Tbsp. olive oil ½ tsp. each salt and pepper
Mash together above ingredients with a fork.
Chop ½ cup cucumber and ½ cup tomato. Stir into avocado. (This recipe can also be used for any dish with guacamole.)
Use the same Basic Crepe Recipe. For filling, use fresh or frozen unsweetened blueberries or your favorite fruit.
Mix 3 cups blueberries with 3 Tbsp. agave (low-glycemic natural sweetener.) Heat on stovetop just enough to warm, not enough to cook or in microwave for about one minute. Roll up in crepes for a delicious meal, snack or dessert! (Eggs in crepes provide your protein)
Copyright David and Cheryl MacDonald, 2012
Steak and Vegetable Soup
1 lb. boneless top loin steak, trimmed and cut into 1 in. pieces
2 Tbsp. olive oil
2 onions, chopped
4 celery stalks, thinly sliced crosswise
6 garlic cloves, finely chopped
1 Tbsp. finely chopped fresh thyme, or 1 ½ tsp. dried
½ tsp. each salt and pepper to taste
15 oz. can diced tomatoes with some juice
3 ½ cups beef broth
4 cups chopped kale
Pat steak dry and heat oil in a 4-5 quart pot over medium-high until it shimmers. Cook steak until browned on all sides and medium-rare, about 3 minutes; transfer to a plate.
Cook onions, celery, garlic and seasonings over medium, stirring occasionally until softened, about 8 minutes.
Stir in tomatoes with juice, broth, and 4 ½ cups water; simmer partly covered, about 15 minutes. Stir in kale, and cook until tender, about 5 minutes. Add steak with meat juices, adjust seasoning to taste, and serve.
Copyright David and Cheryl MacDonald 2012
Grilled Zucchini Roll-Ups
Prep Time: 10 mins Cook Time: 10 mins
2 large zucchini, cut lengthwise into strips, ¼-inch thick
1 red bell pepper, seeded, cut into quarters
2 tbsp. extra virgin olive oil, divided
1 (4-oz.) pkg. herbed goat cheese
1 tbsp. finely chopped fresh basil
2 tsp. balsamic vinegar
- Coat grill with nonstick cooking spray. Preheat grill to medium-high (350* to 400*F). Brush both sides of zucchini strips and bell pepper quarters with 1 tbsp. of the oil. Season with salt and pepper to taste.
- Place zucchini and bell pepper on grill. Grill 3 to 5 minutes per side or until soft. Remove from grill; slice bell pepper into ¼-inch strips.
- Place 1 tsp. of the goat cheese about ½ inch from one end of each zucchini strip. Top each with 1 bell pepper slice. Gently roll up the strip, and place seam side down on a serving platter. Repeat with remaining ingredients. Sprinkle roll-ups with basil, drizzle with vinegar and remaining 1 tbsp. of oil, and serve.
Makes 12 to 16 roll-ups
Per serving: 45 calories, 3g fat, 2g saturated fat, 5mg cholesterol, 40mg sodium, 2g carbohydrate, 1g fiber, 2g protein
Wait until week 7 to try adding in goat cheese.
Almond Chicken Salad
This simple, but nice, recipe was contributed by a Go Figure client. It can be used as is, or as a base to which more veggies can be added. Have it for a light summer dinner, and be sure to make enough for lunch the next day.
1 lb. chicken tenders
2 sticks celery, chopped
¼ cup onion, chopped fine
¼ cup mayonnaise
2 Tbsp. toasted slivered almonds*
Cook chicken, or used leftover chicken breast, and cut into small pieces. Chop celery into ¼ inch pieces. Mix together all ingredients. Add salt and pepper to taste.
*Slivered almonds can be purchased that way, and can be toasted on stovetop or oven on low heat. Keep extras in freezer to preserve nutrients and use for quick add-in to salads and entrées.
Optional add-ins for salad: cucumber, dried fruit-sweetened cranberries (available in bulk at Co-op.)