Wait to have a healthy dessert at home: Make these crêpes

February 17, 2017

Wait to have a healthy dessert at home: Make these crêpes

By Kay MacInnis, Registered Dietitian

We are well into the new year. I just made a follow-up appointment with a client and scheduled the appointment for the first of March! I can't believe we are already moving into National Nutrition Month....my favorite month, of course.

So much to do and so little time!

I usually find myself super busy in March trying to spread the word about healthy eating. That means there are some times when I will most likely be eating away from home. Here are a few tips for dining out and still making healthy choices:

  • Tell yourself you are going to eat healthy as you walk into the restaurant – that makes it so much easier. If you walk in without that plan, you are more likely to choose something with more fat, salt and sugar than you might need.
  • Choose something from the appetizer menu as your entrée. That provides real portion control.
  • Order a salad. Make sure it has veggies only – no cheese, bacon or croutons. Have the dressing served on the side. Dip your fork in salad dressing to get a little dressing with each bite. You might actually taste the salad instead of the dressing!
  • Start with a small serving of a broth-based soup.
  • Ask for a to-go box as soon as your meal is served. Put half your food into the container for a second meal.
  • Share an entrée. You can ask your server to split the meal in the kitchen or divide it up yourselves at the table.

You can eat out and eat healthy. Look for dishes that have been baked, grilled, broiled or roasted. If you need to have dessert, try having something at home – something you have made! Here’s a good idea…

Crêpes

Ingredients:

  • 3/4 cup of all-purpose flour
  • 1/4 cup of whole wheat flour
  • 1 tablespoon of sugar
  • 1/4 teaspoon of salt
  • 1 1/2 cups of fat free milk
  • 2 large eggs, lightly beaten
  • a few drops of vanilla
  • cooking spray

Preparation:

  • In a large bowl, combine the flour, sugar and salt and whisk together.
  • In a medium-sized bowl, combine milk, eggs and vanilla and whisk together.
  • Add the milk mixture to the flour mixture and whisk together until all the lumps are gone and batter is smooth.
  • Cover with plastic wrap and put in the fridge for 15 minutes.
  • Heat an 8-inch pan on medium to medium-high heat.
  • Spray the pan with nonstick spray and pour about 1/4 cup of crêpe batter in skillet.
  • Lift pan from heat source and spread crêpe mixture in skillet until thinly spread out. The pan will need to be covered with a thin coat of crêpe batter mix. (Try to do this quickly.)
  • The crêpe will be ready to flip over when you shake or move the pan and see that it will easily lift off the pan.
  • Fill with your favorite fruit and yogurt combination.

Nutrition Information: Each crêpe has about 100 Calories, 5 grams protein, 16 grams carbs and 119 mg. sodium. (This is without the filling. Be careful; that’s where the calories can add up. I love to fill these with fresh berries and sprinkle with powdered sugar while warm.)

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.