Arrowroot Flour Crepes!
I will admit that I originally stole this recipe from Empowered Sustenance. She has since updated her recipe to add coconut flour and coconut milk. The recipe can be found here and it’s fantastic! But, I really like this version. It’s simple and that makes me happy:)
Arrowroot flour may be new to you (it was to me!), but people have been harvesting and using arrowroot for at least 7,000 years. Arrowroot flour (AKA Arrowroot starch) comes from a family of tropical plants with complex root structures systems called rhizomes. The rhizomes or roots, are the part of the plant that arrowroot flour is made from.
Arrowroot is gluten free AND FODMAP friendly ….for us super sensitives;) It’s easy to digest and soothing to the gut. It has been used to ease diarrhea and you might find it in some baby formula recipes. It works great as a thickener for sauces in place of flour or cornstarch and can also be helpful as a binder.
People use arrowroot for all types of different things. It can be used to make paper, to draw out poisons and infections and you can even use it to make things like DIY deodorant and dry shampoos. It’s pretty handy stuff!
As far as nutritional quality, arrowroot flour is rich in B vitamins, calcium, phosphorus, iron, copper, manganese and zinc! It’s also a refined starchy carb so you don’t want to go overboard, especially if you are working on blood sugar balance. As always, moderation is key! In this recipe you use eggs and coconut oil so the protein and fats help to balance the glycemic load.
Arrowroot flour is my favorite grain free flour to use for crepes and wraps because it’s got an “elastic like” quality to it. This “stretchyness” helps the crepes hold together so they don’t tear or fall apart like most of the other “Paleo” wraps I’ve tried. You can use them for sweet of savory preparations. We use these as wraps for the kid’s school lunches and they are awesome!! They also work great as tortillas for burritos or enchiladas!! Yummy!!!
Bon Appetite!
Ingredients
- 1/2 cup arrowroot flour
- 4 eggs
- 4 tsp melted coconut oil
- Pinch of good quality sea salt
- 3/4 plus 1 Tbs of water or milk of choice
Instructions
- Whisk or Blend all ingredients together. ***Careful not to create a foamy batter***
- Heat a ceramic non stick pan over medium heat
- Brush the pan with a light layer of coconut oil or ghee
- Once the pan is hot, pour enough batter to coat the bottom of the pan. You will need to pick the pan up and roll the batter around to evenly distribute. This takes a little practice but once you get it, it's like riding a bike.
- For crepes you want them on the thin side so you don't want to use too much batter per crepe.
- once the crepe looks dry on top and the edges start to lift and get a little golden, it's time to flip.
- Carefully flip over and let cook approx another 30 seconds on the other side.
- Repeat until you've used up all of your batter